We're all supposed to be getting magnesium on a daily basis.
That's because magnesium is an essential mineral involved in hundreds of processes throughout the human body, including muscle function, nerve signaling, cellular energy production, and bone health.*
While magnesium needs vary slightly between individuals, there are established daily intake recommendations that can help guide you. Let's dig into the right amount of magnesium for you.
Key Takeaways
- Most adults need 310–420 mg of magnesium per day, depending on sex and age.
- Magnesium supplements may contain from around 200 mg to 400 mg per serving.
- Check the magnesium amount and forms on labels to understand how a supplement can support your daily goals.
How much magnesium do you need per day?
The Recommended Dietary Allowance (RDA) is the average daily amount of a nutrient needed to meet the needs of most healthy people. These amounts are established by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine.
When it comes to magnesium, the RDA for adult women is about 310–320 mg of magnesium per day, while adult men need about 400–420 mg per day.
| If you are: | Recommended daily magnesium: |
|---|---|
| Adult female age 19–30 | 310 mg |
| Adult male age 19-30 | 400 mg |
| Adult female age 31+ | 320 mg |
| Adult female age 31+ | 420 mg |
| Pregnant adult age 19+ | 350–360 mg |
Source: National Institutes of Health Office of Dietary Supplements
Should your magnesium intake change with age?
Magnesium recommendations increase slightly for adults after age 30. For example, the RDA increases from 310 mg to 320 mg per day for women and from 400 mg to 420 mg per day for men.
Pregnancy also increases magnesium needs, which is why recommendations are higher during this life stage.
Should your magnesium supplement provide 400 mg?
If you've searched for magnesium supplements, you've likely come across products that provide around 400 mg per serving. That's because 400 mg is close to the Recommended Dietary Allowance (RDA) for many adults, particularly men.
However, daily magnesium recommendations reflect total intake from all sources, including both food and dietary supplements. Magnesium is found in foods such as nuts, seeds, beans, leafy greens, and whole grains, making diet an important contributor to overall intake.
For that reason, magnesium supplements come in a range of dosages. New Chapter® Magnesium Complex supplement, for example, delivers 325 mg of magnesium per two-tablet serving, providing a substantial amount of daily magnesium in a convenient routine.
How to read a magnesium supplement label
When comparing magnesium supplements, start by looking at the Supplement Facts panel. This is the table of ingredients and values that's required to appear on every supplement in the US.
Pay attention to:
- Magnesium per serving (listed in milligrams or mg)
- Percent Daily Value (%DV), which is based on a daily intake of 420 mg (set by the FDA)
- Serving size, as some products require multiple capsules or tablets for the full listed amount
- The form of magnesium used in the formula, such as bisglycinate (glycinate) or citrate
Is there an upper limit for magnesium?
Magnesium naturally found in foods is not associated with harmful effects in healthy individuals. However, the NIH has established a Tolerable Upper Intake Level (UL) of 350 mg per day from supplements for adults.
Importantly, this upper limit does not include magnesium obtained from food. It just means that it's recommended to stay at or below 350 mg of supplemental magnesium per day.
The UL was established primarily to help prevent digestive side effects, such as diarrhea, that can occur with higher supplemental intakes in some individuals. Check in with your healthcare provider for personalized guidance.
The bottom line
Most adults need between 310 mg and 420 mg of magnesium per day, depending on age, sex, and life stage. Magnesium is ideally obtained from a combination of nutrient-rich foods and targeted supplementation.
Looking for a deeper dive into magnesium forms, benefits, and how to choose a supplement? Read our Complete Guide to Magnesium Supplements.
