Daily magnesium requirement

Magnesium is an essential mineral in the human body and is involved in many reactions that take place within our cells. It is therefore important to ensure an adequate intake. The daily requirement for magnesium varies according to age and gender.

Age	Magnesium intake for males	Magnesium intake for females
1–4	80 mg / per day	80 mg / per day
4–7	120 mg / per day	120 mg / per day
7–10	170 mg / per day	170 mg / per day
10–13	230 mg / per day	250 mg / per day
13–15	310 mg / per day	310 mg / per day
15–19	400 mg / per day	350 mg / per day
19–25	400 mg / per day	310 mg / per day
25+	350 mg / per day	300 mg / per day

Certain factors can increase the body’s need for magnesium. In these situations, it is important to make sure your daily intake is higher than under normal conditions.

Among these factors are:

Pregnancy and breastfeeding

The recommended magnesium intake during pregnancy and breastfeeding is between 310 and 350 mg per day. This increase is due to the baby’s additional needs, the mother’s higher requirements, and the greater excretion of magnesium through urine.

Competitive sport and physical activity

Engaging in competitive sports or intense physical activity also increases the body’s need for magnesium. Magnesium contributes to normal muscle function and energy metabolism. Athletes also lose important minerals, including magnesium, due to increased sweating during exercise. It is important, however, that athletes’ daily magnesium requirements are assessed individually, since each sport has a different level of intensity.

Chronic stress

Magnesium is also effective in supporting relaxation and helping with anxiety. Stress tends to reduce the body’s magnesium reserves, and an excessive decrease can cause tremors, insomnia, poor concentration, and constipation.

Chronic alcoholism

Excessive alcohol consumption leads to a build-up of toxins that interfere with proper magnesium filtration. Alcohol alters kidney function and is also responsible for lowering magnesium levels in body tissues.

Foods containing magnesium

Most magnesium intake comes from diet. Water also contributes to intake, covering about 10% of the average daily requirement. Here are some foods rich in magnesium to include in your diet: