This is the amount of magnesium you should take each day, depending on your age and gender.

Magnesium is an essential mineral for the human body and plays a key role in more than 300 biochemical processes. Among its most notable functions are maintaining normal muscle and nerve function, supporting the immune system, and regulating the heartbeat. Additionally, it helps maintain strong bones, regulate blood glucose levels, and produce energy and protein, making it an essential element of our overall health.

As Medline Plus explains, since magnesium is not produced naturally in the body, it must be obtained from food. Main sources include leafy green vegetables, fruits such as bananas and avocados, nuts such as almonds and cashews, legumes and some whole grains. For those who eat a balanced diet, getting enough magnesium is usually not a problem. However, there are certain groups, such as older adults, people with gastrointestinal problems, or those on a diet high in protein or calcium, who may need more magnesium.

Recommended dosage

The daily requirement for magnesium varies throughout life as the amount needed by the body is influenced by factors such as growth, development and energy needs. Additionally, during stages such as adolescence, pregnancy or breastfeeding, the body requires more of this mineral.

Below are the recommended amounts of magnesium based on age and gender, according to the values ​​​​set by the above-mentioned portal, to ensure adequate nutrition.

• Do you drink:

Children under 6 months: 30 mg/day (IV or as needed).

6 months to 1 year: 75 mg/day (AI).

• Children:

From 1 to 3 years: 80 mg/day.

From 4 to 8 years: 130 mg/day.

From 9 to 13 years: 240 mg/day.

• Teenagers:

From 14 to 18 years:

Men: 410 mg/day.

Women: 360 mg/day.

• Adults:

Men: 400–420 mg/day.

Women: 310-320 mg/day.

• Pregnant women: 350–400 mg/day.

• Breastfeeding women: 310–360 mg/day.

In this context, it is important to note that adequate magnesium intake can help prevent and manage health problems such as hypertension, heart disease and diabetes. However, it is not recommended to take magnesium supplements unless medically indicated, as excess of this mineral can cause side effects, especially in people with reduced kidney function.

In these cases, the body may have difficulty eliminating excess magnesium, which can cause symptoms such as nausea, muscle weakness, or fatigue.