How much magnesium do I need?

Magnesium requirements shift depending on your age, sex, activity level and life stage. Despite magnesium's importance, many Australians aren't getting enough. In fact, an estimated 41% of Australian men and 35% of women don't meet their recommended dietary intake of magnesium[1].

Magnesium is involved in hundreds of processes throughout the body, including supporting muscle function, nervous system health, energy production and bone health. Despite its importance, magnesium is often overlooked in the modern diet.

Busy lifestyles, long periods of stress and diets low in magnesium-rich foods such as leafy green vegetables, nuts, seeds, legumes and whole grains can all make it more challenging to consume enough magnesium each day.

Understanding your daily magnesium requirements

According to the Australian Government’s Nutrient Reference Values, the recommended dietary intake (RDI) for magnesium each day is as follows[2]:

Children

• 4-8 years: 130mg
• 9-13 years: 240mg

Adolescents

Boys - 14-18 years: 410mg

Girls - 14-18 years: 360mg

Adults

Men

• 19-30 years: 400mg
• 31->70 years: 420mg

Women

• 19-30 years: 310mg
• 31->70 years: 320mg

Pregnancy

• 14-18 years: 400mg
• 19-30 years: 350mg
• 31-50 years: 360mg

Breastfeeding

• 14-18 years: 360mg
• 19-30 years: 310mg
• 31-50 years: 320mg

Why do magnesium requirements vary?

As your body changes through different stages of life, so do your nutritional needs.

Children and adolescents require magnesium to support periods of rapid growth and development, particularly as bones and muscles mature.

Adult men generally require more magnesium than women because they typically have greater lean muscle mass and larger body size.

During pregnancy, magnesium requirements increase to support maternal tissues and the growth and development of the baby. While breastfeeding, magnesium continues to play an important role in supporting both maternal health and breast milk production.

People who are highly physically active may also have increased magnesium requirements due to greater losses through sweat and the increased demands placed on muscles and energy metabolism.

Does the type of magnesium matter?

When choosing a magnesium supplement, consider the form of magnesium as well as the amount of elemental magnesium it provides.

Organic forms of magnesium, such as magnesium glycinate, magnesium citrate and magnesium amino acid chelate, are generally well absorbed by the body and gentler on the digestive system when compared with inorganic forms such as magnesium oxide[3].

If magnesium is an ingredient of interest, consider: 

Herbs of Gold Magnesium Forte, high-strength tablet format, containing four organic forms of magnesium that are well absorbed in the body, to support healthy muscle contraction function, bone health and a healthy stress response in the body.   

Herbs of Gold Magnesium Powder High Strength, provides well-absorbed forms of magnesium in a delicious pineapple flavoured powder to support energy production, relieve muscle cramps when dietary magnesium intake is inadequate and maintain heart and bone health. 

Herbs of Gold Magnesium Citrate 900contains a highly bioavailable organic form of magnesium in a capsule format to help reduce the occurrence of mild migraines. 

Herbs of Gold Children’s Magnesium Care is a delicious strawberry-vanilla flavoured chewable tablet that contains organic forms of magnesium to support the health of the nervous system, teeth, muscle and brain in children.

If you're ready to find your fit, take a look at Herbs of Gold magnesium for high-quality options across multiple forms and strengths.

Always read the label and follow the directions for use.