How much magnesium per day?
The recommended daily intake of magnesium for adult men is around 350 mg per day and for adult women around 300 mg per day. For magnesium from supplements, there is also a tolerable upper limit of 250 mg per day, in addition to what you get from food.
This article provides a complete overview of daily magnesium requirements by age and gender, maximum supplement intake, the differences between magnesium types, and what to consider when supplementing your intake.
What is the recommended daily amount of magnesium?
The recommended daily intake of magnesium according to official guidelines depends on age, gender, and stage of life. Below you will find an overview of the reference intakes for magnesium as established by European guidelines. These values are intended as a general guideline for a healthy population and assume a balanced diet.
| Category / age | RDA (mg per day) |
| Children | |
| 6–11 months | 80 mg |
| 1–2 years | 170 mg |
| 3–9 years | 230 mg |
| Boys | |
| 10–14 years | 300 mg |
| 15–17 years | 350 mg |
| Girls | |
| 10–14 years | 250 mg |
| 15–17 years | 280 mg |
| Men | |
| 18 years and older | 350 mg |
These recommended amounts are a general guideline. Individual needs may vary, for example, with intensive sports activities, long-term use of certain medications, specific dietary patterns, or during menopause in women. Anyone who wants to know more about what magnesium does in the body and why adequate intake is relevant, you will find this in our extensive background article.
How much magnesium do you need per day as an athlete?
In principle, the recommended daily amount for athletes is the same as for the general population: approximately 350 mg per day for men and 300 mg per day for women. During intensive training, magnesium involved in muscle function, energy metabolism and electrolyte balance.
In addition, a small amount of magnesium is lost through sweat. Therefore, the requirement may be slightly higher in practice, depending on training load, body weight and diet.
Athletes with a balanced and varied diet often get enough magnesium through food. With high training frequencies or a limited diet, it can be helpful to monitor intake more consciously and supplement as needed within a balanced routine.
How much magnesium can you take per day through supplements?
In addition to the recommended daily intake from food, there is a separate upper limit for magnesium from supplements. The EFSA (European Food Safety Authority) has set the tolerable upper limit at 250 mg of magnesium per day from supplements for adults. This is in addition to dietary intake.
In practice, this means that if you already get a portion of your daily magnesium intake through your diet (on average, adults in the Netherlands consume around 280 to 350 mg through food), then 250 mg from a supplement is the maximum amount considered acceptable according to European guidelines. Higher doses from supplements can cause intestinal problems such as diarrhea, particularly with certain magnesium compounds.
There is no established upper limit for dietary magnesium. The body carefully regulates its absorption from food, and any excess is usually excreted through the kidneys. Want to know? when is the best time to take magnesium For optimal recording? We'll cover that in a separate article.
Is there a difference in dosage per magnesium form?
Common forms of magnesium are magnesium citrate, magnesium glycinate, and magnesium L-threonate . However, there is no difference in the official recommended daily amount between these different Magnesium types . The 250 mg guideline refers to the total amount of magnesium in milligrams per day from supplements, regardless of the compound in which it is found.
However, some people do experience differences in tolerance between different forms of magnesium. For example, magnesium citrate is known to cause intestinal discomfort more quickly at higher doses, while magnesium glycinate is considered milder by many people at comparable doses.
Which foods contain magnesium?
Magnesium occurs naturally in a variety of foods, particularly plant products. Green leafy vegetables, nuts, seeds, and whole grains are known for their relatively high magnesium content.
On average, adults in the Netherlands consume approximately 280 to 350 mg of magnesium per day through food, depending on their diet. By consciously choosing varied, unprocessed ingredients, you can naturally contribute to your daily intake.
| Food | Magnesium per 100 grams (approximately) |
| Pumpkin seeds | 530 mg |
| Almonds | 270 mg |
| Dark chocolate (70% cocoa) | 230 mg |
| Cashew nuts | 260 mg |
| Whole wheat oatmeal | 130 mg |
| Spinach (raw) | 80 mg |
| Banana | 27 mg |
The exact amount can vary depending on origin, soil quality, and processing. The body absorbs approximately 20 to 60 percent of the magnesium from food, depending on the total amount in the meal. In practice, it's not about one specific product, but about the entire picture of your diet. For a more detailed overview, read our article about which contains magnesium and which foods contain the highest concentrations.
Can you get too much or too little magnesium?
It's virtually impossible to achieve an excessive magnesium intake through regular food. The risk of an excess almost always occurs when using supplements above the tolerable upper intake of 250 mg per day. In our article about too much magnesium Read what can happen if you take too much for a long period of time and what you should pay attention to.
A serious magnesium deficiency is rare in the Netherlands among people with a varied diet. Those who regularly eat whole grains, nuts, seeds, and green leafy vegetables generally get enough. However, the need may be higher in certain situations, for example, with long-term medication use or specific dietary patterns. In our article about magnesium deficiency we will discuss this in more detail.
Magnesium supplements at BeatsWell
Magnesium can be a supplement within a daily routine focused on balance. At BeatsWell, we select only supplements that meet our Expert Standard, with a focus on transparency, purity of ingredients, and clear labeling of the amount of elemental magnesium per dose.
In our magnesium collection you will find carefully curated shapes such as magnesium citrate and Magnesium bisglycinate, suitable for various preferences and routines. No unnecessary additives, no clutter, just clear formulas that align with a modern, evidence-informed approach to well-being.
Want to discover which shape suits your lifestyle and goals? Check out our magnesium supplements and build a routine step by step that suits how you want to live, perform and recover.
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This article is for informational purposes only and does not constitute medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions about your health.
