Magnesium – The Science
How Much Magnesium Should You Take Per Day?
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.
Each can of TranquiliTea contains 65mg of Magnesium.
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.
|
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.
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 2021 review (1) found that older adults with insomnia who took between 320–729 mg of magnesium per day from magnesium oxide or magnesium citrate were able to fall asleep faster compared to a placebo.
Magnesium deficiency has been linked to anxiety.
In fact, taking a magnesium supplement may improve anxiety in some people.
A 2017 study (2) 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 anxiety.
Similarly, a 2016 study (3) found that taking 305 mg of magnesium (from 500 mg of magnesium oxide) for 8 weeks led to significant improvements in symptoms of anxiety in people with low magnesium levels.
While magnesium supplements may help improve anxiety in people with magnesium deficiency, further research is needed to know if they can alleviate anxiety in those with normal magnesium levels.
Dosage for enhancing exercise performance
Various studies on the effects of magnesium supplements on exercise performance have found mixed results.
For example, the authors of a 1992 study (4) 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 (5) 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 (6) found there are some benefits of taking an acute dose of magnesium, particularly before intense exercise.
Dosage for improving PMS symptoms
Premenstrual syndrome (PMS) is a group of symptoms you may experience 1–2 weeks before your period.
Some research (7) suggests that magnesium supplementation may help improve PMS symptoms.
A 1998 study (8) found that taking 200 mg of magnesium from magnesium oxide daily improved water retention associated with PMS.
Another 2010 study (9) found that supplementing with 250 mg of magnesium helped relieve PMS symptoms more effectively when combined with 40 mg of vitamin B6.
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.
Magnesium is involved in more than 300 biochemical reactions (10) in your body and is crucial for maintaining good health.
The RDA for magnesium is 310–420 mg for adults, depending on age and sex.
Dosage recommendations may vary depending on your needs, such as to improve constipation, sleep, muscle cramps, or anxiety. Speak with a healthcare professional before taking a supplement, especially at higher doses.
Research Links:
2) Role of magnesium supplementation in the treatment of depression: A randomized clinical trial - PMC
7) Magnesium in the gynecological practice: a literature review - PubMed
8) Magnesium supplementation alleviates premenstrual symptoms of fluid retention - PubMed
10) The Importance of Magnesium in Clinical Healthcare - PMC