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A Stacy Wiegman, PharmD , Pharmacy, answered. The U.S. recommended daily allowance for magnesium depends on the individual. Adult men should get between 270 milligrams (mg) and 400 mg per day, while women only need around 300 mg, and children and adolescents need even less. Most people get enough magnesium from their diet.
There's considerable variation among individuals as to the ideal amount of magnesium to take. Here's what I recommend: Keep your calcium intake between 800-1,400 mg per day, adding enough magnesium to balance it. For example, if you take 1,000 mg of calcium per day, you need at least 500-800 mg of magnesium.Magnesium comes in many forms. Magnesium oxide or chloride is fine, as is chelated magnesium. Capsules usually contain 250-500 mg of magnesium. You can also use a calcium/magnesium supplement.Experiment with levels. The Recommended Daily Allowance (RDA) for magnesium is 350-400 mg per day, although for optimal levels, you may need as much as twice that amount.It's best to take your magnesium in divided doses throughout the day. You can take it either on an empty stomach or with meals.here's considerable variation among individuals as to the ideal amount of magnesium to take. Here's what I recommend: Keep your calcium intake between 800-1,400 mg per day, adding enough magnesium to balance it. For example, if you take 1,000 mg of calcium per day, you need at least 500-800 mg of magnesium.