Are my magnesium levels satisfactory?
How much magnesium does my body need every day? You will find the answer to this question here.
The German Nutrition Society (DGE) and the Food and Nutrition Board (FNB)* recommend a daily magnesium intake between 300 mg and 400 mg for adults, depending on their age and gender. An unbalanced diet (as a result of fast food or counting the calories) and the loss of magnesium through industrial processing and food preparation can also result in magnesium deficiency, while the body needs more magnesium when under stress and during physical activity.
The following table indicates how much magnesium you need, depending on your age and gender:
| Babies | male | female |
|---|---|---|
| 0 to < 6 month | 30 | 30 |
| 7 to < 12 month | 75 | 75 |
| Children | male | female |
| 1 to < 3 years | 80 | 80 |
| 4 to < 8 years | 130 | 130 |
| 9 to < 13 years | 240 | 240 |
| Adolescents/Adults | male | female |
| 14 to < 18 years | 410 | 360 |
| 19 to < 30 years | 400 | 310 |
| 31 to < 50 years | 420 | 320 |
| 51 to < 70 years | 420 | 320 |
| 71 years and older | 420 | 320 |
| Pregnant women | ||
| < 18 years | 400 | |
| 19 to 31 years | 350 | |
| 31 to 50 years | 360 | |
| Lactation | ||
| < 18 years | 400 | |
| 19 to 31 years | 310 | |
| 31 to 50 years | 320 |
D-A-CH, Reference Levels for Nutrient Intake (2000)
Our quick and easy magnesium test also allows you to calculate how much magnesium you really need.
Increased magnesium requirements
The figures in the table are based on the basic needs of a healthy person. However, many factors can influence your magnesium demands. You will need more magnesium at times of intense physical and mental exertion (sports, stress), during adolescence, or if you are pregnant or breastfeeding. It is also recommended that elderly people and dieters take extra magnesium.
Find out here if your body needs more magnesium.
*Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (USA)