The recommended daily intake of magnesium varies by age, sex, and life stage:
- Adult men (19-30 years): about 400 mg/day
- Adult men (31 years and older): about 420 mg/day
- Adult women (19-30 years): about 310 mg/day
- Adult women (31 years and older): about 320 mg/day
- Pregnant women: 350-360 mg/day depending on age
- Lactating women: 310-320 mg/day depending on age
For children and teens, the amounts are lower and increase with age
. The tolerable upper intake level (UL) for magnesium from supplements is generally 350 mg/day for adults; exceeding this may cause side effects like diarrhea or more serious toxicity. Most people get enough magnesium from food sources such as leafy greens, nuts, seeds, legumes, and whole grains, so supplements are usually only needed if a deficiency is diagnosed or dietary intake is inadequate
. In summary:
- Aim for about 310-420 mg/day from diet and supplements combined, depending on your group.
- Do not exceed 350 mg/day from supplements unless advised by a healthcare professional.
- Focus on magnesium-rich foods to meet your needs safely.
Consult a healthcare provider to determine the right magnesium intake for your specific health conditions and needs.
