The recommended daily magnesium intake for women varies slightly depending on age and life stage:
- For adult women aged 19 to 51 years and older, the Recommended Dietary Allowance (RDA) is about 310 to 320 mg per day
- During pregnancy, the requirement increases to approximately 350 to 360 mg per day depending on age
- While breastfeeding, the recommendation is around 310 to 320 mg per day
- For adolescent females (14-18 years), the RDA is about 360 mg per day
- Older women (51 years and above) generally maintain the same intake recommendation of 320 mg per day
Some sources like the European Food Safety Authority set an Adequate Intake (AI) for adult women at 300 mg per day , with no increase during pregnancy or lactation
. The upper limit for supplemental magnesium is generally around 350 mg per day to avoid side effects such as diarrhea, but magnesium from food sources is considered safe even at higher intakes
. In summary, a typical adult woman should aim for about 310-320 mg of magnesium daily , increasing to about 350-360 mg during pregnancy , primarily through magnesium-rich foods such as leafy greens, nuts, seeds, legumes, and whole grains, with supplements used only if recommended by a healthcare provider
