Daily How Much

For vitamin D use, adults usually need 310–420 mg per day of magnesium from food and supplements.

During pregnancy, daily magnesium needs are 400 mg (ages 14–18), 350 mg (19–30), or 360 mg (31–50).

For adult women, daily magnesium from supplements should stay at or below 350 mg, with most needs met by food.

Most adults need 310–420 mg of magnesium each day, with higher needs during pregnancy and breastfeeding.

Typical study doses for hypertension range from 240–500 mg/day; keep supplements ≤350 mg/day unless your clinician advises.

Adults usually target 200–350 mg of elemental magnesium per day from magnesium chloride, adjusted to diet and tolerance.

For headache relief, many adults use 400–600 mg/day of magnesium for migraine prevention; stay within medical care and watch stomach tolerance.

Most adults need about 400 mg magnesium and 600–800 IU vitamin D per day, with exact amounts based on age, sex, and life stage.

Most adults do well with about 200 mg of elemental magnesium at night, while keeping total supplemental intake under 350 mg per day.

In a standard 10-fl-oz bottle of magnesium citrate you get about 17.45 g of magnesium citrate (1.745 g per fl oz).