How much magnesium should you take in a day?

The recommended daily intake for magnesium varies based on gender and age. For adult women, about 310 to 320 milligrams per day is recommended, increasing during pregnancy. Adult men typically require 400 to 420 milligrams per day 1. Some experts in functional nutrition suggest that optimal intake might be higher, around 450 to 800 milligrams per day, to enhance mitochondrial function and overall health 2.

For those engaging in high physical activity or sauna use, additional intake might be necessary due to increased magnesium loss through sweat and urine 1. Some applications, like migraine prevention, recommend specific doses such as 400 to 500 milligrams of magnesium oxide 3.

It's often suggested to start with lower doses and slowly increase to find a comfortable level that avoids any digestive upset, which can occur if the dose is too high 4. Always consult with a healthcare provider to tailor magnesium supplementation to individual needs.