By Dr. Ajit Kumar, MD (Medicine) — Founder, Medimadad. About the Author | Editorial Policy
Magnesium deficiency is widespread but often goes unrecognized. Select your sex and enter your age below to see your recommended daily target — with an option for pregnancy or breastfeeding.
Daily Magnesium Intake Calculator
This is a general population estimate, not personalized medical advice. There is no meaningful upper limit from food alone, but supplemental magnesium has a tolerable upper intake level of 350mg/day - higher doses can cause diarrhea and cramping.
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Not sure if you’re getting enough? Our 7 Signs You Have a Magnesium Deficiency article covers the warning signs and how to fix it on an Indian diet.
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Frequently Asked Questions
What is the RDA for magnesium, and does it change with age?
For adults aged 19 to 30, the RDA is 400 milligrams per day for men and 310 milligrams per day for women. From age 31 onward, it rises slightly to 420 milligrams for men and 320 milligrams for women. Pregnancy and breastfeeding have their own, higher targets.
What are the signs of magnesium deficiency?
Early signs include loss of appetite, nausea, fatigue, and weakness. More significant deficiency can cause numbness, tingling, muscle cramps, and in severe cases, abnormal heart rhythms. People with gastrointestinal conditions, type 2 diabetes, or those on long-term acid-reflux medication are at higher risk.
Can I get too much magnesium?
From food alone, there is no meaningful risk of excess, since your body naturally regulates how much it absorbs. From supplements specifically, there is a tolerable upper intake level of 350 milligrams per day, and higher supplemental doses can cause diarrhea, nausea, and cramping.
Does pregnancy or breastfeeding change how much magnesium I need?
Yes. Pregnancy raises the target to around 350 to 360 milligrams per day, and breastfeeding to around 310 to 320 milligrams per day, depending on age.
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