How Much Magnesium Should Women Take Per Day?

For adult women, the recommended dietary allowance for total magnesium from food, beverages and supplements is generally 310–320 mg per day, depending on age. Pregnancy increases the recommended amount. That does not mean every woman should take a 310–320 mg magnesium supplement—the recommendation includes magnesium already coming from food.

How much magnesium do adult women need?

NIH lists 310 mg per day for women ages 19–30 and 320 mg per day for women age 31 and older. Pregnant adults generally need 350–360 mg per day depending on age, while breastfeeding adult recommendations return to roughly 310–320 mg per day.

Food counts toward the total

Magnesium occurs naturally in foods including legumes, nuts, seeds, whole grains and leafy green vegetables. Fortified foods can contribute as well. A supplement is therefore not automatically supposed to equal the full daily recommendation.

Why supplement labels can be confusing

The amount that matters nutritionally is the elemental magnesium listed on Supplement Facts, not simply the weight of the entire magnesium compound. Two forms can contain different proportions of elemental magnesium.

Is there a limit for magnesium from supplements?

NIH sets a tolerable upper intake level of 350 mg per day for magnesium from dietary supplements and medications for adults. This upper limit does not include magnesium naturally present in food. Clinicians can use different amounts for specific medical purposes, which is different from self-directed supplementation.

What happens if you take too much?

High supplemental intakes commonly cause diarrhea, nausea and abdominal cramping. Extremely high intake can cause serious toxicity. Risk is greater when impaired kidney function reduces the body's ability to remove excess magnesium.

Does your goal change the amount?

Do not create a new dose simply because the goal changes from general nutrition to sleep, recovery or stress. Research studies may use specific doses, but those protocols do not automatically become universal recommendations. Start with dietary intake, the product label and individual medical context.

Keep learning

Read our Magnesium for Women guide for food sources, forms, sleep evidence and safety, or see Unwind + Supplement Facts.

Source

NIH Office of Dietary Supplements — Magnesium Fact Sheet for Consumers