How Much Magnesium Should I Take?

The amount of magnesium you require each day will vary largely depending on your size, gender, health and lifestyle. As magnesium is used in every single cell and over 600 biochemical reactions, you can see how the daily requirement can vary so much from person to person depending on how we live our lives.

The FDA recommended daily allowances shown in the table below are the minimum amounts of magnesium you should be consuming in order to survive, however these are extremely broad and are very generalised to accommodate averages of an entire population.

Your Optimal Magnesium Dose

The optimal dose of magnesium depends largely on the individual person’s requirements and there is no one dose fits all. Daily intake for an average female should be at least 420mg per day and males 750mg per day. Adjust accordingly based on how your size varies from average and consider your body’s magnesium requirements. If you exercise and sweat a lot you may lose more minerals than most. If you’re constantly stressed you might also need more than the average person. If your diet is poor and consists largely of processed and fast foods you’ll want more than average.

If you’re a healthy individual with no obvious health concerns, aim for the lower end at 7mg per kg per day is fine. If you’re unhealthy and suffering from some of the magnesium deficiency symptoms, then aiming for the higher end of 10mg per kg per day would be recommended.

Current clinical data provides evidence that with magnesium intakes below 6mg per kg, per day, negative magnesium balance is likely to develop. At intakes above 10mg per kg per day, strong positive magnesium balances develop which can replete suboptimal tissue stores.

Supplementing with Magnesium

Fulfilling your optimal daily requirement of magnesium from diet alone would be great, but realistically for most people this doesn't happen. We strongly recommend including foods rich in magnesium into your daily diet and supplementing on top of that to reach an optimal daily intake of magnesium. 

What Are the Signs of Magnesium Deficiency?

Magnesium deficiency can manifest in various ways, including:

• Fatigue and weakness
• Muscle cramps and spasms
• Numbness and tingling
• Irregular heartbeat
• Anxiety and irritability

If you suspect a magnesium deficiency, consult with your healthcare provider. They may recommend a blood test to confirm your magnesium levels and provide guidance on the appropriate steps to address the deficiency.