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Magnesium dosage calculator

Your daily elemental magnesium target (RDA) by age and sex, and a sensible amount to top up from a supplement.

400 mg / day (total)
This is your total daily target from food and supplements combined — the RDA for elemental magnesium.
Typical top-up from a supplement200–300 mg
See our magnesium ranking →
Educational only — not medical advice. Most people get part of this from food. Doses above ~350 mg/day from supplements can cause loose stools; check with a clinician if you have kidney issues.