Confused about your daily magnesium needs ? Your ideal daily intake varies depending on your health: men, women, athletes... We'll discuss maximum doses , intake, and diet to prevent deficiency. Ready to learn everything?
Key takeaways:
- According to ANSES, the recommended daily intake is 420 mg for a man and 360 mg for a woman .
- Your actual need for magnesium increases with stress, physical activity, and fatigue.
- The choice of form is technical: bisglycinate is ideal for stress, malate for energy.
- The maximum dose as a food supplement is set at 250 mg per day to avoid digestive problems and overdose.
What is the recommended daily dose of magnesium?
The general recommendation for an adult is 360 mg of magnesium per day for a woman and 420 mg for a man for effects to be felt after 2 to 4 weeks .
Your actual magnesium requirements may be higher depending on your lifestyle (athlete, pregnant woman, etc.).
To determine the correct amount of magnesium, we rely on reliable guidelines. ANSES (the French Agency for Food, Environmental and Occupational Health & Safety) has established a recommended daily intake.
Source: https://www.anses.fr/fr/content/les-references-nutritionnelles-en-vitamines-et-mineraux
The general recommendation is a good starting point, but not a hard and fast rule . Your magnesium needs are higher if you are an athlete or pregnant. An athlete, for example, may need up to 600 mg of magnesium per day to support their body.
The recommended daily intake of magnesium provided by health authorities is a solid foundation. However, the amount of magnesium your body actually needs each day depends on your lifestyle . Let's look at the situations where this general recommendation needs to be adjusted.
Specific case: when your magnesium needs change
Athletes have increased magnesium requirements. Intense physical exertion and perspiration cause a loss of this essential mineral. Increasing magnesium intake is therefore beneficial for energy metabolism and normal muscle function.
For pregnant women , magnesium intake is also increased. This mineral supports the healthy development of the baby and the well-being of the expectant mother, notably by helping to reduce fatigue and cramps that are common during this period.
Everyone is different. Here is a simple table to visualize these adjustments to magnesium intake according to your profile.
| Profile | Recommended amount of magnesium (total per day) | Why this adjustment? |
|---|---|---|
| Athlete (endurance/weight training) | 500-600 mg | Compensates for losses due to sweat, supports energy production and muscle recovery. |
| Pregnant woman | 350-360 mg | Contributes to fetal growth and maternal well-being (fatigue, cramps). |
| A person experiencing stress | 400-500 mg | Stress is a major consumer of magnesium. A higher intake helps maintain the body's reserves. |
Now that you understand that your ideal intake may differ from the norm, let's see how to adjust the dose if you opt for a dietary supplement.
What dose of magnesium should I take as a dietary supplement?
The ideal dosage for dietary supplements is 250 mg per day . Read the label carefully to check the dose of "elemental magnesium," not the total weight of the capsule. The form of magnesium determines its absorption and benefits .
Taking magnesium through supplements is an excellent option, but the devil is in the details. The dosage indicated on the box (e.g., 500 mg) often refers to the magnesium "salt," not the pure mineral your body will actually use.
The figure to look for is the amount of elemental magnesium . This is the actual active dose. For a starting dose, aim for around 250 mg per day of this element, in one or more doses. This allows you to supplement your diet without overloading your body.
Of course, your overall health should be taken into account. If you have any doubts or specific health conditions, consulting a healthcare professional is always a good idea before starting a course of capsules or ampoules.
Our expert solution
That's why we developed our own magnesium. Magnesium Bisglycinate Supernutrition uses a chelated form for maximum absorption with 270mg of elemental magnesium.
See our Magnesium BisglycinateNot all doses are created equal: Which form of magnesium should you choose?
The chemical form of magnesium strongly influences the effective dose and digestive tolerance. Good absorption means that more magnesium reaches your cells. Conversely, a poorly absorbed form remains in the intestine and can cause discomfort.
This table helps you see things more clearly.
| Form of magnesium | Absorption by the body | Ideal for... | Digestive tolerance |
|---|---|---|---|
| Bisglycinate | Excellent | Stress, sleep quality, anxiety, sport | Optimal |
| Malate | Very good | Chronic fatigue, energy levels, muscle pain | Very good |
| Citrate | Good | Energy, slow transit | May be laxative at high doses |
| Oxide / Marine | Weak | Primarily a laxative effect | Often low risk of disorders |
Now that you know how to choose and dose your supplement, let's not forget the fundamental pillar: nutrition.
How to meet your magnesium needs naturally?
Include magnesium-rich foods in your diet. Dark chocolate, cashews, green vegetables, and certain mineral waters are excellent sources of magnesium to support your muscles and overall well-being every day.
Before even considering supplements, your plate is your first ally. A varied diet rich in plant-based foods is the foundation for providing your body with the minerals it needs. In our opinion, it's the simplest and healthiest way to take care of yourself.
Foods richest in magnesium
Identifying a good source of magnesium is easy. You'll find it in foods you probably already love! Here are a few to add to your cooking. They provide an excellent foundation for a solid and natural daily intake.
- Dark chocolate (70%+): One more reason to enjoy it. Two large squares (approximately 30g) provide around 60mg of magnesium.
- Oilseeds: A handful (30g) of almonds provides approximately 80mg. Cashews and Brazil nuts are also excellent options.
- Leafy green vegetables: Spinach is a champion. A 200g serving cooked can contain up to 150mg of magnesium, beneficial for normal muscle function.
- Avocado: Half an avocado contains nearly 60 mg of this precious mineral.
- Some mineral waters: Remember to check the label on your bottled water. Many are rich in minerals and can significantly supplement your intake.
Despite a careful diet, stress or exercise can increase your needs. So how do you know if a little extra help might be useful?
When should magnesium supplementation be considered?
Your body is trying to tell you something. Persistent fatigue, nighttime muscle cramps, or increased sensitivity to stress can be signs of a deficiency . Excess magnesium is rare and usually manifests as a laxative effect. For any persistent symptoms, don't hesitate to consult a healthcare professional.
Sometimes, even a carefully planned diet isn't enough. A magnesium deficiency can then develop. Learning to recognize the signals your body sends is a first step in assessing your needs. Without self-diagnosing, of course.
Here are each potential deficiency signs to watch for:
- A fatigue that persists, even after a good night's sleep.
- Irritability or nervousness that is more pronounced than usual.
- The famous eyelid that "jumps" for no reason.
- A muscle cramp, especially in the calves during the night.
- Restless sleep or difficulty falling asleep.
Conversely, what happens in the case of excess magnesium ? With supplements, the main risk is a laxative effect . The body simply eliminates the excess. Hypermagnesemia, an excessively high blood magnesium level, is a very rare condition that primarily affects people with kidney failure.
If you notice a symptom that concerns you or persists over time, the best course of action is to consult a healthcare professional . A diagnosis of magnesium deficiency can only be made after a complete evaluation of your health.
In short
Finding your ideal magnesium dosage is primarily a matter of listening to your body and making informed choices.
- Personalize your contribution: Adapt the general recommendations to your lifestyle (sport, stress).
- Focus on what you eat: Prioritize foods rich in magnesium as the basis of your strategy.
- Choose the right form: Opt for a well-absorbed supplement (such as bisglycinate) for optimal effectiveness.
FAQ: Your questions about the daily magnesium dose
Should magnesium be taken in the morning or in the evening?
It depends on the desired effect. To promote relaxation and sleep, taking it in the evening is ideal. For an energy boost during the day, opt for the morning. The most important thing is consistency so that your body fully benefits.
What are the effects of taking too much magnesium?
The main effect of an overdose from supplements is digestive: a laxative effect. Your body is well-designed and eliminates the excess. More serious cases are extremely rare and mainly involve people with pre-existing medical conditions.
Is 500 mg of magnesium per day too much?
As a supplement alone, 500 mg is a high dose for most people. However, a total intake of 500 mg (from food and supplements) can be perfectly suitable for a high-level athlete. It all depends on the context and individual needs.
Is it possible to take 600 mg of magnesium per day?
This dose is far higher than usual recommendations and should only be considered for very specific needs, such as those of an endurance athlete in peak season. Such a dose of magnesium should be divided throughout the day.
Is it good to take magnesium every day?
Yes, magnesium is a mineral your body needs daily. Taking magnesium every day in moderate doses is a good strategy to avoid a deficiency. A course of magnesium for 1 to 3 months is often recommended to correct an existing deficiency.
What are the signs of a magnesium deficiency?
A magnesium deficiency can manifest itself in several ways. The most common signs are persistent fatigue, irritability, muscle cramps (especially at night), the infamous eyelid twitching, and difficulty sleeping.
