What is the upper limit for magnesium per day
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magnesium upper limit tolerable intake per day adults 2024
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https://ods.od.nih.gov/factsheets/Magnesium-HealthProfession…
Here is a complete breakdown of the magnesium upper limit:
Magnesium - Tolerable Upper Intake Level (UL)
The UL applies only to supplemental magnesium (from dietary supplements and medications) - NOT to magnesium naturally present in food.
Adults (19+ years): 350 mg/day from supplements
This applies equally to men, women, pregnant, and lactating adults.
Full UL by Age Group (Supplemental Magnesium)
| Age | UL |
|---|---|
| 0-12 months | None established |
| 1-3 years | 65 mg |
| 4-8 years | 110 mg |
| 9-13 years | 350 mg |
| 14-18 years (incl. pregnant/lactating) | 350 mg |
| 19+ years (incl. pregnant/lactating) | 350 mg |
Source: Institute of Medicine / National Academies Food and Nutrition Board (1997), confirmed by NIH Office of Dietary Supplements
Why 350 mg?
Exceeding this level from supplements can cause:
- Mild: Diarrhea, nausea, abdominal cramping (most common)
- Severe (very high doses): Hypotension, vomiting, difficulty breathing, irregular heartbeat, cardiac arrest, and in rare cases, fatal hypermagnesemia
Why no UL for dietary magnesium?
Healthy kidneys efficiently excrete excess magnesium absorbed from food, so there is no documented risk of toxicity from food sources alone.
Recommended Daily Allowance (RDA) vs. UL
The RDA for adults ranges from 310-420 mg/day from all sources (food + supplements combined). The 350 mg supplemental UL means you should not take more than 350 mg in supplement form on top of your dietary intake - unless directed by a healthcare provider.
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