The recommended daily amount of magnesium varies by age, sex, and life stage:
- For adult men aged 19-51+, the Recommended Dietary Allowance (RDA) is about 400-420 mg per day.
- For adult women aged 19-51+, the RDA is about 310-320 mg per day.
- During pregnancy, women need about 350-360 mg per day.
- During lactation, the requirement is about 310-320 mg per day
Most people can meet their magnesium needs through a balanced diet rich in magnesium-containing foods such as green leafy vegetables, nuts, seeds, legumes, and whole grains. Supplements may be recommended if dietary intake is insufficient or if a deficiency is diagnosed. Regarding supplementation, taking up to 400 mg of magnesium supplements daily is generally considered safe and unlikely to cause harm. However, doses above this may cause digestive issues such as diarrhea, nausea, or abdominal cramps. The tolerable upper intake level (UL) for supplemental magnesium is generally set around 350-420 mg depending on the source and individual factors. It's best to spread magnesium intake throughout the day rather than taking a large dose all at once to avoid side effects
. If you are considering magnesium supplements, it is advisable to consult a healthcare professional, especially if you have underlying health conditions or are taking medications that may affect magnesium absorption or excretion
. In summary:
- Adult men: 400-420 mg/day
- Adult women: 310-320 mg/day
- Pregnant women: 350-360 mg/day
- Safe supplement dose: up to 400 mg/day (spread out)
- Excessive intake may cause digestive discomfort
These recommendations are based on established RDAs and health guidelines from sources such as Harvard Nutrition, NIH, and Healthline
