How Much Magnesium Do You Need?
The recommended dietary allowance (RDA) of magnesium per day is:4
- Males aged 19 to 30 years: 400 milligrams (mg)
- Females aged 19 to 30 years: 310 mg
- Males ages 31 and older: 420 mg
- Females ages 31 and older: 320 mg
In the United States, magnesium deficiency is uncommon in healthy individuals. However, you can lose a lot of magnesium due to very low dietary intakes, chronic (long-term) alcoholism, and the use of certain medications (such as loop diuretics and proton pump inhibitors).4
What Are More Effective Ways of Lowering Blood Pressure?
To help reduce blood pressure, there are a number of dietary and lifestyle changes you can implement into your daily routine. These include:5
- Eating a nutritious, well-balanced diet
- Getting daily movement, such as walking, running, or other forms of physical activity
- Managing your stress levels
- Quitting smoking
- Reducing or avoiding alcohol
- Maintaining a healthy weight
If you are considering adding a magnesium supplement to your daily routine or want to increase magnesium in your diet through magnesium-rich foods, it is important to speak to your healthcare provider. They can develop a personalized treatment plan for you if your blood pressure readings are too high.
