Daily Magnesium Intake Calculator
NIH-recommended daily magnesium intake by age, sex, and pregnancy status.
A general population guideline (NIH RDA), not medical advice — some medications and health conditions change magnesium needs significantly; check with a healthcare provider before supplementing.
Recommended daily magnesium
310 mg
NIH RDA guideline
For informational and educational purposes only — not medical advice, and not a substitute for consulting a qualified professional about your specific situation. TrueMeasureKit is not liable for decisions made based on these results. See our Terms of Service.
A mineral involved in hundreds of reactions
Magnesium is a cofactor in over 300 enzymatic reactions in the body, from energy production to muscle and nerve function to blood sugar regulation — which is part of why the recommended intake is relatively high compared to trace minerals like iron or zinc. The requirement rises modestly with age (the RDA steps up once past 30) and again during pregnancy, when magnesium supports both fetal development and maternal tissue growth. Most people get enough from a varied diet — leafy greens, nuts, seeds, and whole grains are all good sources — but it's one of the more common shortfalls in a typical Western diet.
Frequently asked questions
Why do magnesium needs vary by age and sex?
NIH recommendations account for typical differences in body size and physiological needs across life stages — requirements are generally somewhat higher for adult men than women, and higher still during pregnancy.