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.


Magnesium Dosage Calculator

Enter your weight to calculate your optimal daily dose of magnesium

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.[1]

Magnesium Information

For more everything you need to know about magnesium and magnesium supplements, check out our comprehensive information page here.

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Ron Goedeke


Ron Goedeke MD, BSc Hons MBChB, FNZCAM

Dr Ron Goedeke, specialises in alternative and functional medicine. He is a foundation member of the New Zealand college of Appearance medicine and has been a member of the American Academy of Anti-aging medicine since 1999. With over 20 years of experience in the anti-aging field, Dr Ron Goedeke is recognized as one of New Zealand’s leaders in this new and growing field of medicine.

Disclaimer: The information provided is for educational purposes only and does not constitute medical advice. Always seek the advice of your physician or qualified healthcare provider with any questions or concerns about your health. Never disregard or delay seeking medical advice because of something you have heard or read on this website.

Last updated on the 1st of February 2019


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