How much magnesium should you take per day?

Why Magnesium Matters

Magnesium helps:

  • Regulate blood pressure
  • Keep bones strong
  • Maintain normal heart rhythm
  • Manage blood sugar
  • Support protein and DNA synthesis

Magnesium deficiency symptoms may include muscle cramps, fatigue, weakness, loss of appetite, numbness, nausea, vomiting, and irregular heartbeat.

Who’s at Higher Risk?

  • People with Crohn’s or celiac disease
  • Type 2 diabetes
  • Alcohol use disorder
  • Older adults
  • Parathyroid disorders
  • Certain cancer or diabetes medications
  • Kidney disease

Recommended Dietary Allowance (RDA)

Children

  • 1–3 years: 80 mg/day
  • 4–8 years: 130 mg/day
  • 9–13 years: 240 mg/day
  • 14–18 years: 360 mg/day (females), 410 mg/day (males)

Adult Females

  • 19–30 years: 310 mg/day
  • 31+ years: 320 mg/day

Pregnancy

  • Under 19: 400 mg/day
  • 19–30 years: 350 mg/day
  • 31+ years: 360 mg/day

Breastfeeding

  • Under 19: 360 mg/day
  • 19–30 years: 310 mg/day
  • 31+ years: 320 mg/day

Adult Males

  • 19–30 years: 400 mg/day
  • 31+ years: 420 mg/day

Health Benefits of Adequate Magnesium

  • Exercise performance: moves blood sugar into muscles and reduces lactate buildup
  • Mood support: may help reduce anxiety and depression
  • Blood sugar control: linked to lower type 2 diabetes risk
  • Heart health: may lower high blood pressure and stroke risk
  • Bone health: supports bone density and calcium/vitamin D regulation
  • Migraine relief: high doses (e.g., 600 mg) can help prevent or treat headaches
  • PMS symptom relief: when combined with vitamin B6 may reduce mood and physical symptoms
  • Sleep improvement: doses of 320–729 mg from citrate or oxide forms may aid insomnia
  • Preeclampsia/eclampsia management: IV magnesium sulfate prevents seizures in pregnancy complications

Dietary Sources of Magnesium

Top magnesium-rich foods:

  • Pumpkin seeds, roasted, 1 oz (37% DV)
  • Chia seeds, 1 oz (26% DV)
  • Almonds, roasted, 1 oz (19% DV)
  • Spinach, boiled, ½ cup (19% DV)
  • Cashews, roasted, 1 oz (18% DV)
  • Peanuts, ¼ cup (15% DV)
  • Shredded wheat cereal, 2 biscuits (15% DV)
  • Soymilk, 1 cup (15% DV)
  • Dark chocolate, 1 oz (15% DV)
  • Black beans, ½ cup (14% DV)
  • Edamame, ½ cup (12% DV)
  • Peanut butter, 2 tbsp (12% DV)
  • Baked potato with skin, 3.5 oz (10% DV)
  • Brown rice, ½ cup (10% DV)
  • Yogurt, low‑fat, 8 oz (10% DV)
  • Fortified breakfast cereal, 1 serving (10% DV)
  • Instant oatmeal, 1 packet (9% DV)
  • Kidney beans, ½ cup (8% DV)
  • Banana, 1 medium (8% DV)

Types of Magnesium Supplements

  • Magnesium citrate: raises levels, mild laxative
  • Magnesium oxide: antacid/constipation, lower absorption
  • Magnesium chloride: well absorbed, topical use for sore muscles
  • Magnesium sulfate (Epsom salt): bath soak for muscle relief
  • Magnesium glycinate: may support calmness, anxiety, sleep
  • Magnesium lactate: food additive, acidity regulator
  • Magnesium malate: gentle, may help chronic fatigue
  • Magnesium taurate: may support heart health (limited evidence)

Side Effects of Excess Magnesium

Common mild effects:

  • Nausea
  • Diarrhea
  • Vomiting
  • Abdominal cramping

Severe overdose risks:

  • Very low blood pressure
  • Slow heart rate
  • Confusion
  • Difficulty breathing
  • Coma
  • Heart arrhythmias or arrest
  • Death

Sources

  • Magnesium: Fact Sheet for Health Professionals. NIH. Accessed Sept. 16, 2024.
  • Gröber U, et al. Magnesium in prevention and therapy. Nutrients. 2015.
  • Rosanoff A, Costello RB, Johnson GH. Oral magnesium therapy for hypertension. Nutrients. 2021.
  • Allen MJ, et al. Magnesium. National Library of Medicine. 2023.