Research
Micronutrients & recovery
For adults, an Adequate Intake (AI) of 350 mg/day for men and 300 mg/day for women is sufficient to maintain magnesium homeostasis, based on observed intakes in healthy EU populations.
To maintain optimal magnesium levels, adult men should aim for 350 mg and adult women for 300 mg daily. Achieve this through magnesium-rich foods like nuts, whole grains, legumes, and leafy vegetables rather than relying on supplements.
GoodSupportsHIGH confidence
For adults, an AI for magnesium is set at 350 mg/day for men and 300 mg/day for women.
Why this rating
Based on a comprehensive systematic review of balance studies and prospective observational studies by a major regulatory body (EFSA).
Source
Scientific Opinion on Dietary Reference Values for magnesium
EFSA Panel on Dietetic Products et al. · EFSA Journal · 2015
DOI 10.2903/j.efsa.2015.4186
clinical_guidelineCited 177×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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