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Oct 18, 2024 · In looking at the 20 studies of people with untreated hypertension, they found that magnesium supplements of 600 milligrams (mg) per day or more were needed to lower blood pressure. In the 10 studies of people who were being treated for hypertension but whose hypertension was uncontrolled, lowered blood pressure was seen at magnesium doses from 240 to 607 mg/day in the various studies.
- Cathy Nelson
- Overview
- Recommended daily amounts
- Magnesium supplements
- Dosage for constipation
- Dosage for sleep
- Dosage for blood sugar regulation
- Dosage for reducing muscle cramps
- Dosage for depression
- Dosage for enhancing exercise performance
- Dosage for improving PMS symptoms
The maximum recommended daily dose of magnesium for adults is 420 mg for males and 350 mg for females. However, some factors may influence your required dose, such as age and health conditions.
Magnesium is essential for many functions in your body, including energy metabolism and protein synthesis. It also contributes to proper brain function, bone health, and heart and muscle activity.
That said, approximately 1 in 2 people don’t get enough magnesium in their diets. This may lead to a variety of symptoms and even pose severe health complications.
Keep reading to learn more about how much magnesium is recommended to take each day.
The table below shows the recommended daily allowance (RDA) or adequate intake (AI) of elemental magnesium for adults, infants, and children. This includes magnesium from the food and any supplements you may be taking.
For people over 18 years of age who are pregnant, the requirements are increased to 350–360 mg per day.
Certain diseases and conditions are associated with magnesium deficiency, including:
•high blood pressure
•type 2 diabetes
•alcohol use disorder
Taking a magnesium supplement may help you increase your magnesium levels if you have a higher risk of deficiency or don’t consume enough in your diet. There are different types of magnesium, including:
•magnesium oxide
Some types of magnesium supplements are commonly used to help relieve constipation, including:
•magnesium hydroxide
•magnesium oxide
•magnesium citrate
These work by pulling water into your intestines, which adds water, bulk, and weight to your stool. This can help soften your stool and help ease its passage.
The standard dose for magnesium citrate is 240 milliliters (mL) per day, which can be mixed with water and taken orally. For magnesium oxide and magnesium hydroxide, the recommended dose depends on the product.
Adequate magnesium levels are important for a good night’s sleep.
A limited number of studies have studied the effects of magnesium supplements on sleep quality, making it difficult to recommend a specific daily dose.
People with type 2 diabetes may be more likely to have low magnesium levels. This is because high blood sugar levels may increase magnesium loss through urine, causing low magnesium levels in your blood.
The authors of a small 2018 study found that taking magnesium supplements may help regulate your blood sugar levels by managing insulin action.
After 3 months, they found that supplementing with 250 mg of magnesium per day in the form of magnesium gluconate, oxide, and lactate improved:
•levels of insulin
•insulin resistance
•hemoglobin A1c, a marker of long-term blood sugar control
Magnesium deficiency may cause painful muscle cramps. As a result, some magnesium supplements are marketed to prevent or improve muscle cramping.
However, the research on magnesium supplements for muscle cramping is mixed.
For example, a 2002 study found that participants who received 300 mg of magnesium daily for 6 weeks reported fewer muscle cramps compared with those who received a placebo.
On the other hand, a 2012 study noted the ability of magnesium supplements to reduce the frequency of leg cramps during pregnancy. The authors reported that those who took 300 mg of magnesium daily experienced less frequent and less intense leg cramps, compared with those who took a placebo.
Magnesium deficiency has been linked to depression.
In fact, taking a magnesium supplement may improve depressive symptoms in some people.
A 2017 study found that taking a total of 248 mg of magnesium (from 2,000 mg of magnesium chloride) per day improved depressive symptoms in those with mild to moderate depression.
Similarly, a 2016 study found that taking 305 mg of magnesium (from 500 mg of magnesium oxide) for 8 weeks led to significant improvements in symptoms of depression in people with low magnesium levels.
Various studies on the effects of magnesium supplements on exercise performance have found mixed results.
For example, the authors of a 1992 study of athletes who took a daily magnesium dose of 365 mg concluded that athletes who aren’t deficient in magnesium are unlikely to benefit from supplementation.
However, a 2013 study found that volleyball players who took 350 mg of magnesium per day showed improved athletic performance, compared with a control group.
Similarly, a 2015 study found there are some benefits of taking an acute dose of magnesium, particularly before intense exercise.
Premenstrual syndrome (PMS) is a group of symptoms you may experience 1–2 weeks before your period.
Some research suggests that magnesium supplementation may help improve PMS symptoms.
A 1998 study found that taking 200 mg of magnesium from magnesium oxide daily improved water retention associated with PMS.
Another 2010 study found that supplementing with 250 mg of magnesium helped relieve PMS symptoms more effectively when combined with 40 mg of vitamin B6.
- Kaitlyn Berkheiser
Apr 1, 2022 · These foods have the added benefit of containing other nutrients (especially fiber) that may lower blood pressure and are also naturally low in sodium. Too much dietary sodium — which can raise blood pressure — has a far greater effect on blood pressure than potentially inadequate levels of magnesium. Image: HEMARAT/Getty Images
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May 19, 2024 · Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady. ... This indicates that the mineral may help reduce overall body fat. How Much Magnesium Is Needed Daily ...
May 1, 2023 · Above 240 mg per day when someone was already taking a blood pressure medication Above 600 mg for those who were not taking any blood pressure medications Does this mean that low levels of magnesium in your blood can cause high blood pressure? There’s less research on this topic.
Mar 8, 2023 · Here are 14 supplements that may help lower blood pressure. Health Conditions Discover ... A review of 11 randomized studies found that magnesium, taken at 365–450 mg per day over an average ...
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Most research shows that taking magnesium can lower diastolic blood pressure (the bottom number in a blood pressure reading) by about 2 mmHg. ... A higher dose of 360 mg elemental magnesium three ...
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