The maximum advised daily intake of magnesium for adults is 420 mg for men and 350 mg for women. That said, individual needs can vary based on factors like age and medical conditions.
Magnesium plays a vital role in numerous bodily processes, including energy production and protein formation. It also supports proper brain function, bone integrity, and heart and muscle operations.
Still, many people don’t consume enough magnesium from their diets. Insufficient intake can produce various symptoms and, in some cases, serious health issues.
Continue reading to find out the recommended daily magnesium amounts and when supplements may be appropriate.
Recommended daily amounts
The table below displays the recommended dietary allowance (RDA) or adequate intake (AI) for elemental magnesium across different age groups, covering magnesium obtained from both food and supplements.
Age
Male
Female
Birth to 6 months (AI) 30 milligrams (mg) 30 mg
7–12 months (AI) 75 mg 75 mg
1–3 years (RDA) 80 mg 80 mg
4–8 years (RDA) 130 mg 130 mg
9–13 years (RDA) 240 mg 240 mg
14–18 years (RDA) 410 mg 360 mg
19–30 years (RDA) 400 mg 310 mg
31–50 years (RDA) 420 mg 320 mg
51+ years (RDA) 420 mg 320 mg
For pregnant individuals over 18, recommended needs rise slightly to about 350–360 mg per day.
Magnesium supplements
Certain illnesses and conditions are linked to lower magnesium levels, including:
Taking a magnesium supplement can help raise your magnesium status if you’re at risk of deficiency or don’t get enough from food. Magnesium supplements come in several forms, such as:
- magnesium oxide
- magnesium citrate
- magnesium hydroxide
- magnesium glycinate
- magnesium gluconate
- magnesium chloride
- magnesium citrate
- magnesium aspartate
Each formulation has a different bioavailability, which means they vary in how well your body absorbs them.
Discuss with a healthcare provider which magnesium form is most suitable for you.
Dosage for constipation
Some magnesium products are frequently used to relieve constipation, notably:
- magnesium hydroxide
These laxatives work by drawing water into the intestines, increasing stool water content and bulk, which helps soften stools and ease bowel movements.
The typical dosage for magnesium citrate is 240 milliliters (mL) per day, mixed with water and taken orally. Dosing for magnesium oxide and magnesium hydroxide varies by product.
Always adhere to the product’s dosing directions. Taking more than recommended can cause magnesium toxicity.
Dosage for sleep
Maintaining sufficient magnesium levels can support better sleep.
Because only a limited number of trials have evaluated magnesium’s effects on sleep, it’s hard to recommend a single definitive daily dose.
However, one study reported that older adults with insomnia who consumed 320–729 mg of magnesium daily (from magnesium oxide or citrate) fell asleep more quickly than those given a placebo.
Dosage for blood sugar regulation
People with type 2 diabetes are at greater risk of magnesium depletion, since high blood glucose can increase urinary magnesium loss, lowering blood magnesium levels.
A review found that magnesium supplementation can help manage blood glucose by improving insulin function.
After three months, supplementing with 250 mg of magnesium per day (in forms such as magnesium gluconate, oxide, or lactate) was associated with improvements in:
- insulin concentrations
- insulin sensitivity
- hemoglobin A1c, a long-term blood sugar marker
Always consult a healthcare professional before starting supplements.
Dosage for reducing muscle cramps
Low magnesium levels may contribute to painful muscle cramps. Consequently, some supplements are marketed to prevent or lessen cramping.
Research on magnesium for muscle cramps is inconsistent.
For instance, one trial found that participants taking 300 mg of magnesium daily for six weeks experienced fewer muscle cramps than those receiving a placebo.
Another study reported that pregnant participants who took 300 mg of magnesium per day had less frequent and milder leg cramps compared with placebo.
Still, more rigorous studies are necessary: a different review did not find definitive evidence that magnesium reduces muscle cramp frequency.
Dosage for depression
Magnesium deficiency has been associated with depressive symptoms.
Some evidence suggests magnesium supplementation can improve mood in certain individuals.
One trial showed that a daily total of 248 mg of magnesium (derived from 2,000 mg of magnesium chloride) improved depressive symptoms in people with mild to moderate depression.
Similarly, another study found that taking 305 mg of magnesium (from 500 mg of magnesium oxide) for eight weeks led to significant reductions in depressive symptoms among those with low magnesium.
While supplements may help people with deficiency, additional research is needed to determine if magnesium benefits those with normal magnesium levels.
Dosage for enhancing exercise performance
Studies on magnesium’s impact on athletic performance show mixed outcomes.
For example, a review of athletes taking 365 mg daily concluded that supplementation is unlikely to benefit athletes who are not magnesium-deficient.
Conversely, one study found that volleyball players taking 350 mg per day demonstrated improved performance compared with controls.
Another review suggested potential benefits from an acute dose of magnesium taken before intense exercise.
Dosage for improving PMS symptoms
Premenstrual syndrome (PMS) includes symptoms that often appear 1–2 weeks before menstruation.
Some research indicates magnesium supplementation may help ease PMS symptoms.
One study found that 200 mg of magnesium from magnesium oxide daily reduced water retention linked to PMS.
Another trial reported that 250 mg of magnesium combined with 40 mg of vitamin B6 relieved PMS symptoms more effectively than placebo.
Dosage for migraines
Migraine sufferers may be susceptible to magnesium deficiency for several reasons, including:
- a genetic reduced ability to absorb magnesium
- heightened magnesium excretion due to stress
One review suggested that supplementing with 600 mg of magnesium dicitrate (providing 97.2 mg of elemental magnesium) could be a safe, effective way to reduce migraine frequency.
Another study reported that 500 mg of magnesium oxide (containing 300 mg elemental magnesium) was as effective as a prescription medication at decreasing migraine frequency and duration over eight weeks.
Frequently asked questions
Is 500 mg of magnesium a day too much?
The highest recommended daily magnesium intake for adults is 420 mg for men aged 31 and older. Consuming more than the advised daily amount may lead to magnesium toxicity. If you’re uncertain about the proper dose, consult a healthcare professional.
Is 50 mg of magnesium too much?
Only consuming 50 mg per day for individuals aged 6 months and older would generally be insufficient and could result in magnesium deficiency.
What are the 10 signs of low magnesium?
Possible signs and symptoms of magnesium deficiency include:
- twitching
- tremors
- muscle cramps
- mental health disturbances
- osteoporosis
- fatigue
- muscle weakness
- high blood pressure
- asthma
- irregular heartbeat
Can you take 400 mg of magnesium all at once?
It’s generally best to spread your magnesium intake across the day. Taking a large dose in one sitting may increase the risk of magnesium-related side effects.
Takeaway
Magnesium is involved in many physiological processes and is essential for overall health.
The RDA for magnesium varies by age and sex, with the highest recommendations reaching 420 mg for adult men.
Specific dosage guidance depends on the reason for supplementation—such as relieving constipation, improving sleep, reducing muscle cramps, or aiding mood. Always consult a healthcare professional before starting supplements, particularly at higher doses.
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