For most healthy adults, the usual daily magnesium target from food and supplements combined is roughly 310–420 mg per day, depending on age and sex.

Quick Scoop

  • General adult range: About 310–420 mg magnesium per day is recommended for adults.
* Adult men: usually toward the higher end (400–420 mg/day).

* Adult women: usually around 310–320 mg/day, slightly higher if pregnant (350–360 mg/day).
  • From supplements alone: Many guidelines suggest keeping supplement magnesium at or below 350 mg/day , unless a doctor tells you otherwise, to avoid side effects like diarrhea.
  • Kids and teens: Needs are lower and age‑specific (for example, 9–13 years ≈ 240 mg/day; 14–18 years ≈ 360–410 mg/day depending on sex).
  • Upper safety idea: The “tolerable upper intake level” for supplemental magnesium in adults is about 350 mg/day ; going well above that (especially with laxative forms) can cause cramps, diarrhea, and in extreme cases, more serious issues.
  • Food first is best: Most health organizations encourage getting magnesium primarily from foods like nuts, seeds, whole grains, beans, and leafy greens, then only topping up with a supplement if needed.

Simple HTML table for quick reference

html

<table>
  <thead>
    <tr>
      <th>Group</th>
      <th>Recommended magnesium per day</th>
      <th>Notes</th>
    </tr>
  </thead>
  <tbody>
    <tr>
      <td>Adult men (19–30)</td>
      <td>≈ 400 mg/day</td>
      <td>RDA from all sources.[web:1][web:5][web:7][web:9]</td>
    </tr>
    <tr>
      <td>Adult men (31+)</td>
      <td>≈ 420 mg/day</td>
      <td>RDA from all sources.[web:1][web:5][web:7][web:9]</td>
    </tr>
    <tr>
      <td>Adult women (19–30)</td>
      <td>≈ 310 mg/day</td>
      <td>RDA from all sources.[web:1][web:5][web:7][web:9]</td>
    </tr>
    <tr>
      <td>Adult women (31+)</td>
      <td>≈ 320 mg/day</td>
      <td>RDA from all sources.[web:1][web:5][web:7][web:9]</td>
    </tr>
    <tr>
      <td>Pregnant women (19–30)</td>
      <td>≈ 350 mg/day</td>
      <td>Increased needs during pregnancy.[web:1][web:5][web:7][web:9]</td>
    </tr>
    <tr>
      <td>Pregnant women (31+)</td>
      <td>≈ 360 mg/day</td>
      <td>Increased needs during pregnancy.[web:1][web:5][web:7][web:9]</td>
    </tr>
    <tr>
      <td>Children 9–13</td>
      <td>≈ 240 mg/day</td>
      <td>RDA varies by age and sex.[web:1][web:7][web:9]</td>
    </tr>
    <tr>
      <td>Teens 14–18 (male)</td>
      <td>≈ 410 mg/day</td>
      <td>Higher needs during growth.[web:1][web:7][web:9]</td>
    </tr>
    <tr>
      <td>Teens 14–18 (female)</td>
      <td>≈ 360 mg/day</td>
      <td>Higher needs during growth.[web:1][web:7][web:9]</td>
    </tr>
    <tr>
      <td>Supplement upper limit (adults)</td>
      <td>350 mg/day</td>
      <td>Upper intake level for supplements to avoid side effects.[web:1][web:3][web:9]</td>
    </tr>
  </tbody>
</table>

A few practical tips

  • If you already eat a magnesium‑rich diet, a low‑dose supplement or none at all may be enough; if your diet is low in these foods, you may be closer to the lower end of normal intake.
  • Different forms (citrate, glycinate, oxide, etc.) have different effects on the gut—citrate and oxide, for example, can be more laxative at higher doses.
  • If you have kidney disease, take medications that interact with magnesium, or are considering high‑dose supplements, you should check with a healthcare professional first.

Information gathered from public forums or data available on the internet and portrayed here.