Table of ContentsView AllTable of ContentsRecommended Dietary Allowances for MagnesiumMagnesium Supplement DosageA Food-First ApproachReasons to Take ItMagnesium-Rich FoodsMagnesium SupplementsSafety Considerations
Table of ContentsView All
View All
Table of Contents
Recommended Dietary Allowances for Magnesium
Magnesium Supplement Dosage
A Food-First Approach
Reasons to Take It
Magnesium-Rich Foods
Magnesium Supplements
Safety Considerations
Magnesiumis a mineral that your body requires for hundreds of functions. Magnesium is found in various foods and dietary supplements and is vital to your overall health and well-being.
Your body needs magnesium for proper nerve function, muscle contractions, heart rhythm,blood pressure, andblood sugarcontrol. Magnesium also helps produce energy, contributes to bone development, helps to synthesize protein and the genetic materialDNAand RNA.
Some evidence suggests that a lack of magnesium in the typical Western diet contributes to many health conditions.
This article covers how much magnesium you need, plus what influences magnesium needs, food sources, supplements, and safety concerns.
Westend61 / Getty Images
Knowing how much magnesium your body needs is a good way to ensure that you’re getting enough.
Recommended Dietary Allowances (RDAs) have been set for magnesium and other nutrients.
The RDA is the average daily level of intake that has been deemed sufficient to meet nutrient requirements for most healthy people.
RDAs are typically made for specific age and gender groups. People who are pregnant or breastfeeding are often grouped as well due to their increased needs.
The RDAs for magnesium include the following in milligrams (mg):
A food-first approach to meeting your magnesium needs is recommended, but supplements may be beneficial in certain situations.
Magnesium supplement dosage tends to vary from one product to the next.
When shopping for a magnesium supplement, you may find that dosing can range anywhere from about 100 mg per day to 500 mg per day. Such a range may make determining how much magnesium you should take challenging.
It’s important to note that the Food and Drug Administration (FDA) doesn’t allow more than 350 mg of magnesium to be added to dietary supplements that carry health claims.
For magnesium, the tolerable upper intake level (UL), the maximum daily intake that probably won’t cause side effects, is 350 mg per day.
Researchers are still discovering how often you can safely take a magnesium supplement. It may be safe to take magnesium daily as long as you don’t exceed 350 mg.
Taking magnesium for too long or using high doses, however, may lead to toxicity or side effects.
To be safe, it’s recommended that you work with a healthcare provider to find the correct magnesium dosage for you.
In the United States, the FDA does not regulate supplements like prescription drugs. This means some supplement products may not contain what the label claims. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RDN or RD), or pharmacist.
What Happens When You Take Ashwagandha and Magnesium Together
Most people can get all the magnesium they need from a well-balanced diet. It’s always best to take a food-first approach to getting the nutrients your body needs whenever possible. This means choosing whole foods rich in nutrients, like magnesium, as often as possible.
Research shows that some health issues may even be improved through changing the diet and taking a food-first approach.
Fortunately, magnesium is easily found in many plant and animal foods. Choosing a variety of foods and including plenty of fruits, vegetables, whole grains, legumes, and dairy can help you meet your magnesium needs.
However, a food-first approach isn’t always practical for some people, and a magnesium supplement may be necessary.
What Influences Magnesium Needs?
Different factors may influence how much magnesium your body needs every day.
In general, males need more magnesium than females after age 14. Magnesium needs also increase during pregnancy and lactation.
Certain health conditions and lifestyle factors may also affect how much magnesium you need to stay healthy.
People with chronic diseases likediabetes,heart disease,kidney disease,celiac disease, andinflammatory bowel disease (IBD)may be more likely to have low levels of magnesium in their blood. This means that if you have one of these conditions, you may have higher magnesium needs.
Excessive alcohol use has also been linked tohypomagnesemia(low magnesium). Research shows that chronic alcohol misuse may increase urinary losses of magnesium.
Other factors like burns, diarrhea, and poor nutrition may also lead to higher magnesium needs.
If you have any of these or other conditions, talk with a healthcare provider about your magnesium needs and whether you need a supplement.
Many foods contain magnesium, making it fairly easy to get plenty through your diet.
In general, you can get all the magnesium you need through a well-balanced diet that includes plenty of fruits, vegetables, grains, and other fiber-rich foods. However, 10% to 30% of the general population doesn’t consume enough magnesium.
High-fiber foods tend to be good sources of magnesium. As such, various nuts and seeds are particularly high in magnesium. For example, a 1-ounce serving ofpumpkin seedscontains 156 mg of magnesium, while 1 ounce of dry-roastedalmondscontains 80 mg of the mineral.
Leafy greens are also high in magnesium. One-half cup ofspinachprovides 78 mg of magnesium.
Othermagnesium-rich foodsare:
Some foods, like breakfast cereals, are fortified with magnesium.Many other foods and drinks are fortified with magnesium (and other nutrients) to improve their nutrition.
Types of Magnesium Supplements
When choosing a magnesium supplement, you’ll need to choose both the form and the source.
Magnesium supplements are sold in capsules, tablets, powders, soft gels, and liquids. While capsules may be the most popular option, there isn’t solid evidence that one form is better than another.
The source of magnesium in the supplement you choose is also essential.
Commontypes of magnesium found in supplementsinclude:
The various types of magnesium serve different health purposes. For instance, while magnesiumhydroxideis often used as an antacid, magnesium citrate is used to treatkidney stones.
Additionally, magnesium salicylate is used inrheumatoid arthritis (RA), and magnesium glycinate and magnesium taurate may be used to treatdepression.
Some research suggests that certain types of magnesium are more easily absorbed than others, in addition to their specific uses.
For example, studies show magnesium citrate may be absorbed better than magnesium oxide.
Other evidence shows that magnesium malate and magnesium taurate are both absorbed better than magnesium citrate, magnesium oxide, and magnesium sulfate.
It should be noted, however, that some studies have found little to no difference in the bioavailability of different types of magnesium supplements.
In general, magnesium supplements are considered safe for most people to use. However, some people may need to limit or avoid using magnesium supplements.
Some people may be allergic to magnesium supplements' ingredients. If you’re allergic to any of the ingredients, you should avoid magnesium supplements.
Seek immediate medical attention if you have asevere allergic reactionto magnesium (itching, hives, shortness of breath, etc.).
When appropriately used, magnesium supplements don’t usually cause side effects. In some cases, though, side effects may occur. Possible side effects of magnesium supplements include:
Magnesium supplements may interact with other supplements or medications, causing a medication or supplement to not work properly.
Possible interactions with magnesium include:
To avoid potential issues, talk with a healthcare provider before using magnesium supplements, especially if you take medications or have health conditions.
Summary
Magnesium is a mineral your body needs for over 300 chemical reactions, including energy production, muscle contractions, nerve function, and DNA synthesis.
Leafy greens, nuts, seeds, grains, dairy, and other magnesium-rich foods provide plenty of magnesium in your diet.
Some people may need to take a magnesium supplement to meet their needs. Magnesium supplements come in various forms, but some may be more bioavailable than others.
If you’re unsure whether to take a magnesium supplement, talk with a healthcare provider to learn more.
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health.Magnesium - fact sheet for health professionals.
Schwalfenberg GK, Genuis SJ.The importance of magnesium in clinical healthcare.Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326
National Institutes of Health.Nutrient recommendations and databases.
National Institutes of Health.Magnesium - fact sheet for consumers.
Sandquist L.Food first: nutrition as the foundation for health.Creat Nurs. 2015;21(4):213-221. doi:10.1891/1078-4535.21.4.213
MedlinePlus.Magnesium deficiency.
Vatsalya V, Gala KS, Mishra M, et al.Lower serum magnesium concentrations are associated with specific heavy drinking markers, pro-inflammatory response and early-stage alcohol-associated liver injury.Alcohol Alcohol. 2020;55(2):164-170. doi:10.1093/alcalc/agaa001
DiNicolantonio JJ, O’Keefe JH, Wilson W.Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.Open Heart. 2018;5(1):e000668. doi:10.1136/openhrt-2017-000668
Uysal N, Kizildag S, Yuce Z, et al.Timeline (bioavailability) of magnesium compounds in hours: which magnesium compound works best?.Biol Trace Elem Res. 2019;187(1):128-136. doi:10.1007/s12011-018-1351-9
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.Cookies SettingsAccept All Cookies
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.
Cookies SettingsAccept All Cookies
