Magnesium Intake Calculator
Calculate your recommended daily magnesium intake based on age, sex, and lifestyle factors like exercise and stress.
Magnesium is a vital mineral involved in over 300 enzymatic reactions in your body. It supports muscle and nerve function, blood sugar control, bone health, and energy production.
Recommended Dietary Allowance (RDA):
| Age Group | Male | Female |
|---|---|---|
| 14–18 | 410 mg | 360 mg |
| 19–30 | 400 mg | 310 mg |
| 31–50 | 420 mg | 320 mg |
| 51+ | 420 mg | 320 mg |
| Pregnant | — | 350–400 mg |
Factors that increase magnesium needs:
- Exercise: Active individuals lose magnesium through sweat. Athletes may need 10–20% more.
- Stress: Chronic stress depletes magnesium stores. Supplementing can help restore balance.
- Alcohol use: Regular alcohol consumption increases urinary magnesium excretion.
- Medications: Some diuretics and proton pump inhibitors reduce magnesium absorption.
Common food sources: Dark leafy greens, nuts and seeds, legumes, whole grains, dark chocolate, avocados, and bananas.
Signs of deficiency: Muscle cramps, fatigue, irritability, poor sleep, and irregular heartbeat.
The tolerable upper intake from supplements alone is 350 mg per day (food sources do not count toward this limit). Consult your doctor before starting high-dose magnesium supplements.