What is the maximum daily dose of magnesium?

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  • A Fitness, answered on behalf of
    The recommended dietary allowance (RDA), including magnesium from daily food sources and dietary supplements, ranges from 400-420 mg per day for males and 310-360 mg per day for females. It’s safe to get high doses of magnesium from food (>350 mg/day) as long as it is in traditional food form and spread throughout your daily meals. The upper limit -- the highest dose a person should take of magnesium in a supplement form is:
    • 65 mg/day for children ages 1-3
    • 110mg/day for children ages 4-8
    • 350 mg/day for adults and children ages 9 and up
    Higher doses in supplements can cause gastrointestinal (stomach) distress such as mild diarrhea.

    Magnesium intakes in the US fall well below the recommendation for the majority of non-supplement users. Recently studies have link low magnesium intake to higher risk of diabetes, insulin resistance and other cardiovascular disease risk markers. A recent study tracked men and women for 12 years and found those who consumed the most magnesium (~350 mg per day for women and 450 mg per day for men) from both food and supplements had a 33% lower risk of diabetes and less inflammation markers (both indicators of heart disease) than those consuming between 220-270 mg per day.

    The prudent approach is to eat magnesium rich foods (e.g. halibut, nuts, soy beans, spinach, etc.) and take a daily multivitamin mineral supplement that contains no less than 100 mg and no more than 300 mg of magnesium to ensure you hit the daily target without consuming excessive amounts.
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.
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