How much magnesium you need each day depends mostly on your age and sex, and Australia has official recommended intakes set by the NHMRC for exactly this. Most healthy adults can meet that target through a varied diet, and a supplement is used to top up the gap when intake is low. There is also an upper limit for magnesium taken from supplements, which is worth knowing before you increase a dose. Always talk to your healthcare professional about the right amount for you.
Quick facts
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Recommended daily intake (AU): set by the NHMRC and varies by age and sex, published via Eat for Health
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Food first: most healthy adults can get magnesium from a varied diet
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Supplements: used to top up intake, not to replace food
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Upper limit: there is a recommended upper level for magnesium from supplements
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Most common effect of too much: loose stools, which is why form and dose matter
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Individual needs vary: age, diet, pregnancy, medications and health conditions all matter - talk to your healthcare professional
What is the recommended daily magnesium intake in Australia?
Australia sets nutrient reference values through the NHMRC, published via Eat For Health. The recommended dietary intake for magnesium varies by age and by sex, and is higher for some groups such as older adults and during pregnancy. We do not invent these figures here - check the current NHMRC values for your age and sex, or ask your pharmacist or GP.
The key idea: the recommended intake is a daily target for total magnesium, counting what you get from food and any supplement together. It is not a dose you take on top of an already adequate diet without thinking about the total.
Can you get enough magnesium from food?
For many healthy adults, yes. Magnesium is found in a range of everyday foods - leafy greens, legumes, nuts, seeds, wholegrains and more. If your diet regularly includes these, you may already be close to the recommended intake.
Intake can fall short when diets are low in those foods, which is one reason magnesium supplements are popular. A supplement is designed to help support your daily intake when food alone is not topping you up - it is a top-up, not a replacement for a balanced diet.
How much magnesium is in a supplement?
This varies by product and by form. The amount that matters is the elemental magnesium per serve (the actual magnesium content), which the label states. Different forms carry different amounts of elemental magnesium, and blends combine several forms in one serve.
When you add a supplement, count its elemental magnesium toward your daily total rather than treating it as separate from food.
Is there an upper limit for magnesium?
Yes. There is a recommended upper level for magnesium taken from supplements (separate from magnesium in food, which is handled differently by the body). Staying within it is sensible, and going above recommended supplement levels is where unwanted effects become more likely.
The most common effect of taking too much magnesium from supplements is loose stools. This is more noticeable with some forms than others, which is part of why gentle, well-absorbed forms like glycinate are popular. If you experience this, it is usually a sign to lower the dose or change form - and to talk to your pharmacist.
Who may need more magnesium?
Some groups have higher needs or are more likely to fall short. Commonly discussed examples include:
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Older adults
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People who are pregnant or breastfeeding
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People with diets low in magnesium-rich foods
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People who train hard or sweat a lot
If any of these apply to you, the right amount is best confirmed with your healthcare professional rather than guessed.
Can you take magnesium every day?
For most healthy adults, magnesium is commonly taken daily and is generally well tolerated within recommended intake levels. The points to keep in mind are simple: count food and supplement together toward your daily total, stay within the recommended upper level for supplements, and choose a form and dose that sit well with you.
If you are pregnant or breastfeeding, take any medication, or have a health condition such as kidney disease, talk to your GP before taking a daily magnesium supplement.
Frequently asked questions
How much magnesium should I take per day?
It depends on your age and sex. Australia sets recommended daily intakes through the NHMRC, counting food and any supplement together. Most healthy adults can meet the target through a varied diet, with a supplement used to top up a gap. Check the current NHMRC value for your age and sex via Eat for Health, or ask your pharmacist, and talk to your healthcare professional about your needs.
Is it okay to take magnesium every day?
For most healthy adults, magnesium is commonly taken daily and is generally well tolerated within recommended intake levels. Count food and supplement toward your daily total and stay within the recommended upper level for supplements. If you take medication or have a health condition, talk to your GP first.
What happens if I take too much magnesium?
The most common effect of taking too much magnesium from supplements is loose stools. This is more noticeable with some forms than others. Staying within the recommended upper level for supplements is sensible, and if higher doses do not sit well, lower the dose or change form and speak to your pharmacist.
Can I get enough magnesium from food alone?
Many healthy adults can. Magnesium is found in leafy greens, legumes, nuts, seeds and wholegrains. Intake can fall short when diets are low in those foods, which is when a supplement is commonly used to help support daily intake.
Does the type of magnesium change how much I should take?
The amount that matters is the elemental magnesium per serve, which differs by form and is stated on the label. Blends combine several forms in one serve. Count the elemental magnesium toward your daily total regardless of form.
Should I split my magnesium dose?
Some people prefer to split a larger daily amount across the day, which can be gentler on digestion, while others take it in one serve. Both are common. Follow the product directions and what sits well with you, and ask your pharmacist if you are unsure.
