The amount of magnesium you should take depends on your age, sex, and life stage, with general daily recommended intakes as follows:
- Adult men: 400 to 420 mg per day
- Adult women: 310 to 320 mg per day
- Pregnant women: around 350 to 400 mg per day
- Breastfeeding women: about 310 to 320 mg per day
These values represent the total magnesium intake from food and supplements combined
. For magnesium supplements specifically, typical doses range from 200 to 400 mg per day, depending on the brand and individual needs. It is generally safe to take supplements within this range if you cannot meet your magnesium needs through diet alone
. The upper limit for magnesium supplements is usually around 350 to 400 mg per day for adults to avoid side effects like diarrhea or magnesium toxicity. Exceeding this amount without medical supervision is not recommended
. If you have a medical condition or suspect a magnesium deficiency, consult a healthcare professional before starting supplements, as your needs may differ
. In summary:
- Aim for 310–420 mg total magnesium daily depending on your sex and life stage
- Supplements typically provide 200–400 mg daily if dietary intake is insufficient
- Do not exceed 350–400 mg of supplemental magnesium daily without medical advice
- Obtain magnesium primarily from magnesium-rich foods like leafy greens, nuts, seeds, and whole grains whenever possible
This approach helps ensure safe and adequate magnesium intake tailored to your individual needs.
