The maximum recommended daily dose of magnesium for adults is 420 mg for males and 350 mg for females. However, some factors may influence your required dose, such as age and health conditions.
Magnesium is essential for many
That said, approximately
Keep reading to learn more about how much magnesium is recommended to take each day.
The table below shows the
| 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 people over 18 years of age who are pregnant, the requirements are increased to 350–360 mg per day.
Certain diseases and conditions are associated with magnesium deficiency, including:
Taking a magnesium supplement may help you increase your magnesium levels if you have a higher risk of deficiency or don’t consume enough in your diet. There are different types of magnesium, including:
- magnesium oxide
- magnesium citrate
- magnesium hydroxide
- magnesium glycinate
- magnesium gluconate
- magnesium chloride
- magnesium citrate
- magnesium aspartate
Each type of magnesium supplement has a different absorption rate. This refers to how well the supplement is absorbed by your body.
Speak with a healthcare professional about which type of magnesium supplement is best for you.
Some types of magnesium supplements are commonly used to help relieve constipation, including:
- magnesium hydroxide
magnesium oxide magnesium citrate
These work by pulling water into your intestines, which adds water, bulk, and weight to your stool. This can help soften your stool and help ease its passage.
The standard dose for magnesium citrate is 240 milliliters (mL) per day, which can be mixed with water and taken orally. For magnesium oxide and magnesium hydroxide, the recommended dose depends on the product.
Always follow the dosage instructions. Exceeding the recommended intake may cause magnesium toxicity.
Adequate magnesium levels are important for a good night’s sleep.
A limited number of studies have studied the effects of magnesium supplements on sleep quality, making it difficult to recommend a specific daily dose.
However, a
People with type 2 diabetes may be more likely to have
The authors of a
After 3 months, they found that supplementing with 250 mg of magnesium per day in the form of magnesium gluconate, oxide, and lactate improved:
- levels of insulin
- insulin resistance
- hemoglobin A1c, a marker of long-term blood sugar control
It’s important to speak with a healthcare professional before taking any supplements.
Magnesium deficiency may
However, the research on magnesium supplements for muscle cramping is mixed.
For example, a
On the other hand, a
Still, more research is needed. A
Magnesium deficiency has been linked to depression.
In fact, taking a magnesium supplement may improve depressive symptoms in some people.
A
Similarly, a
While magnesium supplements may help improve depression in people with magnesium deficiency, further research is needed to know if they can alleviate depression in those with normal magnesium levels.
Various studies on the effects of magnesium supplements on exercise performance have found mixed results.
For example, the authors of a
However, a
Similarly, a
Premenstrual syndrome (PMS) is a group of symptoms you may experience 1–2 weeks before your period.
Some
A
Another
People who experience migraines may be at risk of magnesium deficiency due to several factors,
- genetic inability to absorb magnesium efficiently
- increased excretion of magnesium due to stress
According to a
Another
Magnesium toxicity
Magnesium toxicity is rare. However, taking certain magnesium supplements at high doses may cause diarrhea, nausea, and abdominal cramping.
The National Academy of Medicine recommends not exceeding 350 mg of supplemental magnesium per day.
It’s only recommended to take a daily magnesium supplement that provides more than 350 mg while under medical supervision.
Magnesium supplements may also interact with some medications, including antibiotics and diuretics.
Is 500 mg of magnesium a day too much?
The highest value of recommended daily magnesium intake is 420 mg for adult males ages 31 years and over. Taking more magnesium than the recommended daily value may lead to magnesium toxicity. If you’re not sure about how much magnesium you should be taking, speak with a healthcare professional.
Is 50 mg of magnesium too much?
Consuming only 50 mg for people ages 6 months and older can lead to magnesium deficiency.
What are the 10 signs of low magnesium?
Some signs and symptoms of magnesium deficiency include:
- twitches
- tremors
- muscle cramps
- mental health conditions
- osteoporosis
- fatigue
- muscle weakness
- high blood pressure
- asthma
- irregular heartbeat
Can you take 400 mg of magnesium all at once?
It’s best to consume your daily magnesium intake throughout the day. If you consume too much all at once, you may experience symptoms of magnesium toxicity.
Magnesium is involved in more than
The RDA for magnesium is
Dosage recommendations may vary depending on your needs, such as to improve constipation, sleep, muscle cramps, or depression. Speak with a healthcare professional before taking a supplement, especially at higher doses.
