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How Much Magnesium Should I Take?

by Ron Goedeke

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.

FDA recommended daily allowances

Magnesium Dose Calculator

The amount of magnesium your body requires on a day to day basis is heavily dependant on your size and lifestyle. Use this calculator to get an idea of how much magnesium you should look to consume each day for optimal health.

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Please SELECT your weight in kilograms
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On average, someone your weight should be consuming between
and
of magnesium each day to maintain optimal magnesium levels.

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. 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.

Supplementing with Magnesium

Fulfilling your optimal daily requirement of magnesium from diet alone would be great, but realistically for most people this doesn't happen. We strongly recommend including foods rich in magnesium into your daily diet and supplementing on top of that to reach an optimal daily intake of magnesium. 

What Are the Signs of Magnesium Deficiency?

Magnesium deficiency can manifest in various ways, including:

  • Fatigue and weakness
  • Muscle cramps and spasms
  • Numbness and tingling
  • Irregular heartbeat
  • Anxiety and irritability

If you suspect a magnesium deficiency, consult with your healthcare provider. They may recommend a blood test to confirm your magnesium levels and provide guidance on the appropriate steps to address the deficiency.

Magnesium Information

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

Magnesium Information

Magnesium

We’ve created a magnesium supplement with a combination of three types of highly absorbable magnesium at a therapeutic dose. Our magnesium comes as an easy to mix, great tasting powder to ensure optimal absorption. To learn more about our magnesium, check out the product page here.

Buy Magnesium

Author

Ron Goedeke MD, BSc Hons MBChB, FNZCAM

Dr. Ron Goedeke, an expert in the domain of functional medicine, dedicates his practice to uncovering the root causes of health issues by focusing on nutrition and supplement-based healing and health optimisation strategies. An esteemed founding member of the New Zealand College of Appearance Medicine, Dr. Goedeke's professional journey has always been aligned with cutting-edge health concepts.

Having been actively involved with the American Academy of Anti-Aging Medicine since 1999, he brings over two decades of knowledge and experience in the field of anti-aging medicine, making him an eminent figure in this evolving realm of healthcare. Throughout his career, Dr. Goedeke has been steadfast in his commitment to leverage appropriate nutritional guidance and supplementation to encourage optimal health.

This has allowed him to ascend as one of the most trusted authorities in the arena of nutritional medicine in New Zealand. His expertise in the intricate relationship between diet, nutritional supplements, and overall health forms the backbone of his treatment approach, allowing patients to benefit from a balanced and sustainable pathway to improved wellbeing.

References

[1] The Requirement of Magnesium by the Normal Adult: Summary and Analysis of Published Data

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 14th of April 2023

1 comment

  • I have recently purchased a sample pack now part way through a monthly container and I’m enjoying as is my body functions your product is excellent highly recommend.’

    Tess Ngakuru

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