Magnesium recommended daily intake
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Magnesium Recommended Daily Intake for Adults and Children
The recommended daily intake of magnesium varies by age and sex. For adults, the adequate intake (AI) is set at 350 mg per day for men and 300 mg per day for women. For children, the AI ranges from 80 mg per day for infants (7–11 months), 160 mg per day for ages 1 to <3 years, 230 mg per day for ages 3 to <10 years, and 300 mg per day for boys and 250 mg per day for girls aged 10 to <18 years. For pregnant and lactating women, the recommended intake remains the same as for non-pregnant, non-lactating women, as there is no evidence for increased need during these periods .
Magnesium Intake Recommendations in Different Populations
Studies from various countries show that average magnesium intake often falls below these recommended levels. For example, in Japan, the mean daily intake was about 322 mg for both men and women, which is close to but still below the recommended values for many adults . In the United States and the United Kingdom, a significant portion of the population, especially women, adolescents, and the elderly, consume less than the recommended daily allowance (RDA) for magnesium 568. Medical students in Brazil also reported daily intakes well below the recommended amounts, with both men and women averaging less than 240 mg per day .
Magnesium Intake and Health Outcomes
Low magnesium intake is linked to higher levels of C-reactive protein (CRP), a marker of inflammation, and increased risk of cardiovascular disease. Adults and adolescents with magnesium intakes below the RDA are more likely to have elevated CRP levels, which may contribute to higher cardiovascular risk 567. Additionally, lower magnesium intake in adolescents is associated with lower muscle mass and may worsen the negative relationship between inflammation and muscle health .
Special Considerations: Physically Active Individuals
For people with high levels of physical activity, evidence on optimal magnesium intake is limited. Most studies show that even athletes often consume less magnesium than recommended, and there is a need for more research to determine if higher intakes are necessary for this group .
Setting and Adjusting Magnesium Intake Guidelines
Current guidelines are based on observed intakes in healthy populations and consider factors like age, sex, and metabolic rate. For children, recommendations may be adjusted based on energy expenditure to avoid deficiencies . The tolerable upper intake level (UL) for magnesium from supplements is set at 350 mg per day for adults, mainly to prevent diarrhea. However, recent evidence suggests that higher supplemental intakes may be safe for most people, and the UL may need re-evaluation .
Conclusion
Most health authorities recommend daily magnesium intakes of 350 mg for adult men and 300 mg for adult women, with lower amounts for children based on age and sex. Many populations worldwide do not meet these recommendations, which may increase the risk of inflammation and cardiovascular disease. While the current upper limit for magnesium supplements is 350 mg per day, new research suggests that higher intakes may be safe for most adults. Ensuring adequate magnesium intake through diet is important for overall health.
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