Magnesium Intake Calculator
Free tool
Magnesium Intake Calculator
See how much magnesium you need a day for your age and sex, plus the upper limit for magnesium from supplements. The numbers come from the NIH Office of Dietary Supplements.
Recommended amounts (mg/day)
| Age | Male | Female | Pregnant | Breastfeeding |
|---|---|---|---|---|
| 14–18 | 410 | 360 | 400 | 360 |
| 19–30 | 400 | 310 | 350 | 310 |
| 31+ | 420 | 320 | 360 | 320 |
These are totals from food, drinks and supplements combined. Nuts, seeds, beans, leafy greens and whole grains are good food sources.
Common questions
What's the upper limit?
For adults and teens 14 and up, the upper limit is 350 mg a day from supplements and medications. It doesn't count the magnesium in food.
Can magnesium upset my stomach?
Some people get loose stools from magnesium supplements, especially at higher doses. Take it with a meal and stay within the label serving.
Want the full picture?
Read our evidence review of magnesium.
Our magnesium
Magnesium Citrate Gummies200 mg per 2-gummy serving · Vegan · 30 servings$17.99- NIH Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals and for Consumers.
This tool shares general information from published guidelines. It isn't medical advice. Talk to your healthcare provider before starting magnesium if you have kidney problems, are pregnant or nursing, or take medication. Some antibiotics and other drugs interact with magnesium. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
