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On the other end of the spectrum, you may lose too much magnesium from some serious illnesses, alcohol abuse, or taking certain medications. Low levels of magnesium can lead to issues such as migraine headaches. Learn more about magnesium and migraines.
The Recommended Daily Allowance (RDA) for adults is between 310 and 420 mg. Office of Dietary Supplements. (2018). Magnesium: Fact sheet for health professionals. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ The exact RDA will differ depending on your age and gender. More magnesium is also needed during pregnancy, as pregnancy can affect how your body absorbs certain vitamins and minerals. Includes a variety of protein foods such as lean meats; poultry; eggs; seafood; beans, peas, and lentils; nuts and seeds; and soy products.
Gröber, U., Werner, T., Vormann, J., & Kisters, K. (2017, August). Myth or reality — transdermal magnesium? Nutrients, 9(8), 813 Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation [ 1-3]. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm [ 3].
If you take supplemental magnesium, the most an adult should ingest is 350 mg daily. Supplemental magnesium is different from magnesium naturally occurring in the foods you eat. Larsson SC, Wolk A. Magnesium intake and risk of type 2 diabetes: a meta-analysis. J Intern Med 2007;262:208-14. [ PubMed abstract] Assessing magnesium status is difficult because most magnesium is inside cells or in bone [ 3]. The most commonly used and readily available method for assessing magnesium status is measurement of serum magnesium concentration, even though serum levels have little correlation with total body magnesium levels or concentrations in specific tissues [ 6]. Other methods for assessing magnesium status include measuring magnesium concentrations in erythrocytes, saliva, and urine; measuring ionized magnesium concentrations in blood, plasma, or serum; and conducting a magnesium-loading (or tolerance) test. No single method is considered satisfactory [ 7]. Some experts [ 4] but not others [ 3] consider the tolerance test (in which urinary magnesium is measured after parenteral infusion of a dose of magnesium) to be the best method to assess magnesium status in adults. To comprehensively evaluate magnesium status, both laboratory tests and a clinical assessment might be required [ 6]. Recommended Intakes Having too much magnesium in the blood is uncommon. It is more likely to occur in people with existing health conditions, such as kidney failure.
Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA The Office of Dietary Supplements at the American National Institutes of Health recommend the following daily allowances of magnesium:
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