Amount of magnesium safe for daily intake as supplementation in pure vegtarian taking milk and product in diet at age of 30 year and 50 year
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NIH Office Dietary Supplements magnesium fact sheet adults upper limit supplements 350 mg
For healthy adults aged 30 or 50, the safe upper limit from magnesium supplements and medicines is generally:
- Maximum: 350 mg/day of elemental magnesium from supplements
This limit does not include magnesium naturally present in food. NIH magnesium guidance
Daily magnesium requirement from all sources
| Adult | Recommended total intake from food + supplements |
|---|---|
| Man, age 30 | 400 mg/day |
| Man, age 50 | 420 mg/day |
| Woman, age 30 or 50 | 320 mg/day |
A vegetarian diet with dairy can provide substantial magnesium through lentils/beans, chickpeas, soy/tofu, nuts, seeds, whole grains, green leafy vegetables, milk, and yogurt. Dairy contributes some magnesium but is usually not the main source.
Practical supplementation
If the diet is reasonably varied, a supplement of 100 to 200 mg elemental magnesium/day is usually sufficient if one is desired. Do not routinely exceed 350 mg/day from a supplement unless a clinician has advised it for a documented reason.
Check the label for “elemental magnesium”, not merely the weight of “magnesium citrate/glycinate/etc.”
Important cautions
- Common excess-dose effects: diarrhea, abdominal cramping, nausea. Magnesium citrate and oxide are more likely to cause loose stools.
- Avoid self-supplementing or seek medical advice first if there is kidney disease, reduced kidney function, heart-rhythm problems, or use of magnesium-containing antacids/laxatives.
- Magnesium can reduce absorption of some medicines, particularly levothyroxine, tetracycline antibiotics, and quinolone antibiotics. Separate doses by at least 2 to 4 hours.
- The recent systematic-review search did not identify evidence that changes this standard healthy-adult supplement limit; retrieved papers were not relevant to routine oral supplementation.
If you tell me whether the person is male or female and the exact supplement label, I can calculate an appropriate dose more precisely.
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