How Much Magnesium You Should Take

Posted by Ruby Tequin on

Magnesium is present in almost everything we consume. From the food we eat, supplements, to medicines, all contains magnesium. It is responsible for various body functions such as protein synthesis, muscle and nerve functions, and blood glucose control.

A small changes in the concentration of magnesium in the blood could disrupt enzyme functions. This is why following the recommended consumption of magnesium is important to remain healthy. Below is the recommended dietary allowance (RDA) for magnesium developed by the Food and Nutrition Board (FNB):

  • Birth to 6 months old (30 mg/day)
  • 7 to 12 months old (75 mg/day)
  • 1 to 3 years old (80 mg/ day)
  • 4 to 8 years old (130 mg/day)
  • 9 to 13 years old (240 mg/ day)
  • 14 to 18 years old (410 mg/ day for male while 360 mg for female)
  • 19 to 30 years old (400 mg/ day for male while 310 mg for female)
  • 31 to 50 years old (420 mg/ day for male while 320 mg for female)
  • 51 years old and above (420 mg/ day for male while 320 mg for female)


Eating a nutritious food is the best solution to prevent magnesium deficiency. You can also try taking supplements and other alternatives such as clay supplements. Bentonite clay is enriched with trace minerals such as potassium, iron, and magnesium. By mixing a tablespoon of bentonite clay with water, you create an instant drink that will make up for the nutrients your body needs. 


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