How much magnesium to take per day and why it’s important

Javier Colomer 6 min. of reading Minerals Leave a comment

Magnesium has become an essential mineral, known for its many health benefits. But, do you know how much magnesium we really need? Unlike other supplements, there’s no one-size-fits-all dose for magnesium.

The right amount varies depending on factors like age, gender, and individual needs. As a general guideline, the recommended daily amount (RDA) is around 400 mg per day, though some people might need more to avoid symptoms like cramps or palpitations.

If you want to boost your health and find out how magnesium can transform your well-being, keep reading! We’ll tell you everything you need to know to include it efficiently in your daily routine.

Check your daily magnesium dose based on your situation!

The daily dose of between 200-400 mg is best taken with meals. Different life stages come with different needs for this essential nutrient. We’ve gathered them in a list:

Group	Recommended daily magnesium dose
Babies up to 6 months	30 mg
Babies 7 to 12 months	75 mg
Kids 1 to 3 years	80 mg
Kids 4 to 8 years	130 mg
Kids 9 to 13 years	240 mg
Teen boys 14 to 18 years	410 mg
Teen girls 14 to 18 years	360 mg
Men 18 years and older	400–420 mg
Women 18 years and older	310–320 mg
Pregnant teen girls	400 mg
Pregnant women	350–360 mg
Breastfeeding teen girls	360 mg
Breastfeeding women	310–320 mg

What about athletes?

If you’re into sports, keep in mind your magnesium needs are higher. The intensity of your activity will determine your daily dose, which can go up to 400-800 mg/day. This dose will help keep cramps at bay, since magnesium plays a key role in proper muscle contraction.

Benefits of keeping magnesium levels in check

Maintaining optimal magnesium levels brings loads of health perks:

Improves sleep: promotes relaxation and helps you get quality rest.
Boosts physical performance: cuts down fatigue and cramps, and speeds up muscle recovery.
Balances hormones: supports insulin and sex hormone production.
Reduces stress and anxiety: acts as a natural relaxant for the nervous system.
Protects heart and bones: helps keep blood pressure stable and strengthens bones.

Make magnesium citrate your best buddy

By now, you’ve probably decided whether magnesium supplements are for you, right? Actually, supplementation is the best way to cover a deficiency. Magnesium citrate is a powerful formula made of magnesium and citric acid.

Why magnesium citrate and not another form? Because it’s considered the safest and most bioavailable way to take this mineral (higher content). That said, keep in mind it can have a laxative effect.

Buy Magnesium Citrate Powder at HSN

Dissolve your magnesium citrate powder to make absorption easier. That way, you won’t have to wait for a capsule or tablet to kick in.

Want a tip? Add 400 mg of magnesium citrate powder to your water bottle and sip it throughout the day. What will this do? Simple: it lets your body absorb this nutrient slowly and effectively.

Increase your magnesium intake gradually

Don’t make the mistake of starting with a big, sudden dose, no matter how tempting its benefits are. Remember, good things take time, and “Rome wasn’t built in a day.”

It’s not about quantity, but quality—and magnesium has a lot to say here. We recommend starting with small doses and gradually increasing them.

If you don’t, you might experience an unpleasant laxative effect that you could even mistake for an intolerance.

Avoid this by starting with low doses of magnesium, 150-200 mg twice a day, and slowly increasing to 400 mg once your bowel movements are normal.

? Don’t exceed the recommended daily magnesium amount, especially when combining magnesium-rich foods with food supplements. These can be a useful alternative to make up for magnesium deficiency, as long as they’re taken in a controlled way and under professional supervision.

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