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280 to 300 mg per day
- Adult and teenage males—270 to 400 milligrams (mg) per day. Adult and teenage females—280 to 300 mg per day. Pregnant females—320 mg per day. Breast-feeding females—340 to 355 mg per day.
www.mayoclinic.org › drugs-supplements › magnesium-supplement-oral-route-parenteral-routeMagnesium Supplement (Oral Route, Parenteral Route) - Mayo Clinic
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Although limited in number, studies suggest that increasing magnesium intakes from food or supplements might increase bone mineral density in postmenopausal and elderly women .
- Overview
- Recommended daily amounts
- Magnesium supplements
- Dosage for constipation
- Dosage for sleep
- Dosage for blood sugar regulation
- Dosage for reducing muscle cramps
- Dosage for depression
- Dosage for enhancing exercise performance
- Dosage for improving PMS symptoms
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 functions in your body, including energy metabolism and protein synthesis. It also contributes to proper brain function, bone health, and heart and muscle activity.
That said, approximately 1 in 2 people don’t get enough magnesium in their diets. This may lead to a variety of symptoms and even pose severe health complications.
Keep reading to learn more about how much magnesium is recommended to take each day.
The table below shows the recommended daily allowance (RDA) or adequate intake (AI) of elemental magnesium for adults, infants, and children. This includes magnesium from the food and any supplements you may be taking.
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:
•high blood pressure
•type 2 diabetes
•alcohol use disorder
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
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.
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.
People with type 2 diabetes may be more likely to have low magnesium levels. This is because high blood sugar levels may increase magnesium loss through urine, causing low magnesium levels in your blood.
The authors of a small 2018 study found that taking magnesium supplements may help regulate your blood sugar levels by managing insulin action.
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
Magnesium deficiency may cause painful muscle cramps. As a result, some magnesium supplements are marketed to prevent or improve muscle cramping.
However, the research on magnesium supplements for muscle cramping is mixed.
For example, a 2002 study found that participants who received 300 mg of magnesium daily for 6 weeks reported fewer muscle cramps compared with those who received a placebo.
On the other hand, a 2012 study noted the ability of magnesium supplements to reduce the frequency of leg cramps during pregnancy. The authors reported that those who took 300 mg of magnesium daily experienced less frequent and less intense leg cramps, compared with those who took a placebo.
Magnesium deficiency has been linked to depression.
In fact, taking a magnesium supplement may improve depressive symptoms in some people.
A 2017 study found that taking a total of 248 mg of magnesium (from 2,000 mg of magnesium chloride) per day improved depressive symptoms in those with mild to moderate depression.
Similarly, a 2016 study found that taking 305 mg of magnesium (from 500 mg of magnesium oxide) for 8 weeks led to significant improvements in symptoms of depression in people with low magnesium levels.
Various studies on the effects of magnesium supplements on exercise performance have found mixed results.
For example, the authors of a 1992 study of athletes who took a daily magnesium dose of 365 mg concluded that athletes who aren’t deficient in magnesium are unlikely to benefit from supplementation.
However, a 2013 study found that volleyball players who took 350 mg of magnesium per day showed improved athletic performance, compared with a control group.
Similarly, a 2015 study found there are some benefits of taking an acute dose of magnesium, particularly before intense exercise.
Premenstrual syndrome (PMS) is a group of symptoms you may experience 1–2 weeks before your period.
Some research suggests that magnesium supplementation may help improve PMS symptoms.
A 1998 study found that taking 200 mg of magnesium from magnesium oxide daily improved water retention associated with PMS.
Another 2010 study found that supplementing with 250 mg of magnesium helped relieve PMS symptoms more effectively when combined with 40 mg of vitamin B6.
- Kaitlyn Berkheiser
Nov 15, 2022 · Health & Diet Guide. Magnesium. Medically Reviewed by Kathleen M. Zelman, RD, LD, MPH on November 15, 2022. Written by R. Morgan Griffin. What Is Magnesium? Magnesium Benefits. Magnesium...
May 1, 2024 · Adult and teenage females—280 to 300 mg per day. Pregnant females—320 mg per day. Breast-feeding females—340 to 355 mg per day. Children 7 to 10 years of age—170 mg per day. Children 4 to 6 years of age—120 mg per day. Children birth to 3 years of age—40 to 80 mg per day. For Canada. Adult and teenage males—130 to 250 mg per day.
Nov 30, 2023 · How to find the right magnesium dosage. It’s recommended that adult women have 310 to 320 mg a day of magnesium and that adult men aim for 400 to 420 mg, per the NIH. (For pregnant...
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Learn More About Magnesium and How You Can Get it Through Diet and Supplements. Are You Getting Enough Magnesium? Find the Centrum Product to Meet Your Nutrition Needs.
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