The recommended daily intake of magnesium varies by age, sex, and life stage:
- Adult men (19-30 years): about 400 mg per day; men 31 years and older: 420 mg per day
- Adult women (19-30 years): about 310 mg per day; women 31 years and older: 320 mg per day
- Pregnant women: around 350-400 mg per day depending on age
- Breastfeeding women: about 310-320 mg per day
- Children and adolescents have lower requirements, increasing with age
The Tolerable Upper Intake Level (UL) for magnesium supplements is generally set at 350 mg per day for adults, which is the maximum amount unlikely to cause adverse effects from supplements alone. Getting magnesium from food sources is considered safe even at higher amounts, but excessive supplemental magnesium can cause side effects such as diarrhea, nausea, and abdominal cramps, and very high doses may lead to more serious issues like irregular heartbeat
. Most people can meet their magnesium needs through a balanced diet rich in green leafy vegetables, nuts, seeds, whole grains, and legumes. Magnesium supplements typically provide between 200 to 400 mg per day and should be taken cautiously, ideally under medical advice, especially if exceeding the recommended intake or if you have health conditions
. Summary:
- Aim for about 310-420 mg per day depending on your age and sex.
- Do not exceed 350 mg per day from supplements unless advised by a healthcare professional.
- Prefer magnesium intake from food sources to avoid toxicity risks.
- Pregnant and breastfeeding women have slightly higher requirements.
If unsure, consult a healthcare provider to determine the appropriate magnesium intake for your individual needs.
