How Much Magnesium Your Body Needs Each Day

Should You Adjust Your Magnesium Supplement Intake?

The tolerable upper intake level (UL) for magnesium is 350 mg daily, the highest amount that usually won’t cause side effects. The FDA limits the amount of magnesium in supplements with health claims to this level. Only exceed the UL if your healthcare provider advises you to do so.

When choosing a magnesium supplement, you might find doses ranging from 100 mg to 500 mg daily. Consult with your healthcare provider to find the correct dose for you. Avoid taking high doses or using supplements for extended periods, as they may cause toxicity or side effects.

Types of Magnesium Supplements

You can find magnesium supplements in capsule, tablet, powder, soft gel, and liquid forms. Capsules are popular, but no form is proven superior. Common types include:

Different types of magnesium serve various health purposes. For example, magnesium hydroxide is used as an antacid, and magnesium citrate helps with kidney stones. Magnesium salicylate can treat rheumatoid arthritis, while both magnesium glycinate and magnesium taurate may help manage depression.

Top Foods High in Magnesium

High-fiber foods are excellent sources of magnesium. Nuts and seeds are especially rich, such as:

• 1 ounce of pumpkin seeds, containing 156 mg
• 1 ounce of dry-roasted almonds, providing 80 mg
• 1/2 cup of spinach, offering 78 mg

You can find magnesium in:

• Apples and avocados
• Broccoli, carrots, and legumes
• Brown rice and whole wheat bread
• Chicken breast and salmon
• Milk and yogurt

Some foods, like breakfast cereals, are fortified with magnesium. Many other foods and drinks are fortified with magnesium (and other nutrients) to improve their nutrition.

However, a food-first approach isn’t always practical for some people, and a magnesium supplement may be necessary.

Why Do Magnesium Needs Vary?

Factors influencing your magnesium needs:

• Sex: Usually, males need more magnesium than females after age 14. During pregnancy and lactation, needs increase.
• Health conditions: Chronic conditions like diabetes, heart disease, and kidney disease can lower magnesium levels. Conditions such as celiac disease and inflammatory bowel disease can also increase your magnesium needs.
• Alcohol use: Excessive alcohol can lead to low magnesium levels (hypomagnesemia). Chronic misuse may raise urinary magnesium loss.

Other factors, such as burns, diarrhea, and poor nutrition, may also increase magnesium requirements. If you have any of these or other conditions, talk with a healthcare provider about your magnesium needs and whether you need a supplement.

Magnesium Supplement Safety

Magnesium supplements are generally safe for most people. However, if you’re allergic to any ingredients in the supplements, you should avoid them. Seek immediate medical attention for severe allergic reactions, like itching, hives, or shortness of breath.

When appropriately used, magnesium supplements don’t usually cause side effects. In some cases, though, side effects may occur. Possible side effects of magnesium supplements include:

• Diarrhea
• Nausea
• Stomach cramps or pain

Taking too much magnesium may cause side effects. Large doses can lead to toxicity, with symptoms like:

Risks of Mixing Magnesium Supplements With Other Medications

Magnesium supplements may interact with other supplements or medications, leading to reduced effectiveness.

Possible interactions with magnesium include:

To avoid potential issues, talk with a healthcare provider before using magnesium supplements, especially if you take medications or have health conditions.