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The recommended daily amount of magnesium depends on your age, Derocha says, but generally adult men should aim for 400-430 milligrams per day while adult women should try to get 310-320 ...
Magnesium is absorbed orally at about 30% bioavailability from any water soluble salt, such as magnesium chloride or magnesium citrate. The citrate is the least expensive soluble (high bioavailability) oral magnesium salt available in supplements, with 100 mg and 200 mg magnesium typically contained per capsule, tablet or 50 mg/mL in solution. [26]
However, it’s generally recommended that adult women get between 310—400 milligrams of magnesium a day, while adult men should strive for 400—420 milligrams a day.
In the UK, the recommended daily values for magnesium are 300 mg for men and 270 mg for women. [109] In the U.S. the Recommended Dietary Allowances (RDAs) are 400 mg for men ages 19–30 and 420 mg for older; for women 310 mg for ages 19–30 and 320 mg for older. [110]
Adult men: 400-420 mg. Regardless of how much you take for sleep, your total intake of magnesium from only dietary supplements should not exceed 350 mg.
Multivitamins are typically available in a variety of formulas based on age and sex, or (as in prenatal vitamins) based on more specific nutritional needs; a multivitamin for men might include less iron, while a multivitamin for seniors might include extra vitamin D. Some formulas make a point of including extra antioxidants.
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