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Magnesium: how much per day?

Paul Hummel Last reviewed June 10, 2026 5 min read
Magnesium: how much per day?
Quick answer

The German Nutrition Society (DGE) recommends 350 mg of magnesium per day for men and 300 mg for women. According to the RKI, around a quarter of adults have a suboptimal supply.

Your daily requirement

The German Nutrition Society (DGE) recommends 350 milligrams of magnesium per day for adult men and 300 milligrams for women. Magnesium is involved in more than 300 enzyme reactions in the body. Around 25 grams of magnesium are stored in the body, mainly in the bones and skeletal muscle (DGE reference values). Good sources include whole-grain products, nuts, legumes, leafy green vegetables, and mineral water.

Chart: Magnesium: daily recommendation & limit

Supply status in Germany

In the general population, severe magnesium deficiency is considered rare. However, the RKI's DEGS1 study (2013) shows that around a quarter of adults have a suboptimal supply — especially those who eat little vegetables and whole grains. Athletes lose additional magnesium through sweat (Nielsen & Lukaski, 2006).

Supplementation: the safety framework

The European Food Safety Authority (EFSA) recommends taking no more than 250 milligrams of magnesium per day from supplements, on top of a normal diet, to avoid gastrointestinal discomfort. If your diet provides enough, the current evidence suggests no additional supplementation is necessary (Zhang et al., 2017).

FoodMagnesium per 100 g
Pumpkin seedsapprox. 535 mg
Almondsapprox. 270 mg
Oatsapprox. 140 mg
Whole-grain breadapprox. 60 mg
Tolerability can vary depending on the form of magnesium. The EFSA recommends taking no more than 250 milligrams per day from supplements, on top of your diet, to avoid gastrointestinal discomfort.

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Related questions

Sources

  1. German Nutrition Society (DGE). Reference Values for Magnesium. dge.de
  2. Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnes Res, 19(3). PubMed
  3. Rude, R. K. (2012). Magnesium. In: Modern Nutrition in Health and Disease. Lippincott Williams & Wilkins.
  4. Zhang, Y., et al. (2017). Can Magnesium Enhance Exercise Performance? Nutrients, 9(9). PubMed
  5. Robert Koch Institute (2013). Magnesium supply of adults in Germany — DEGS1. rki.de
A note on supplements: supplements are no substitute for a balanced diet, and whether one makes sense depends on your individual situation. This content is for general informational purposes only and is not medical, nutritional, or therapeutic advice. If you have a medical condition, are pregnant, take medication, or are unsure, seek professional advice.