Magnesium is an essential mineral involved in more than 300 biochemical reactions, from supporting muscle and nerve function to contributing to bone health and energy metabolism. Understanding how much magnesium you need daily helps ensure optimal function across life stages and can guide dietary choices and supplement use when necessary. Daily magnesium needs vary by age, sex, and physiological state. On average, adult men require about 400–420 mg per day, while adult women typically need about 310–320 mg. Requirements increase during pregnancy and may change with activity level, chronic illness, or certain medications. Children also need magnesium to support growth: toddlers often require around 80 mg daily, while older children (9–13 years) may need roughly 240 mg. Adolescents and young adults move toward adult requirements as they mature. Older adults should be attentive to intake and absorption, since age-related changes and medications can reduce magnesium absorption and increase the risk of deficiency. Women: Recommended intakes for non-pregnant adult women are generally 310–320 mg daily. During pregnancy, magnesium needs typically rise to about 350–360 mg per day to support fetal development and maternal physiology. Breastfeeding returns needs closer to baseline adult levels, but individual requirements can vary depending on diet and health. Men: Adult men commonly need between 400 and 420 mg daily. Adequate magnesium supports muscle function, energy production, cardiovascular health, and mood regulation. Athletes or those with high physical demands may have slightly elevated needs due to increased losses through sweat and urine. Meeting these targets is best approached through a balanced diet rich in magnesium-containing foods. Good dietary sources include leafy green vegetables (such as spinach), nuts and seeds (for example, almonds and pumpkin seeds), legumes, and whole grains. Including a variety of these foods across meals helps maintain steady intake. Supplements can fill gaps when dietary intake is insufficient, but they should be used cautiously. Excessive supplemental magnesium can cause gastrointestinal upset such as diarrhea, nausea, and cramping; very high doses can lead to more serious effects like hypotension or cardiac disturbances. If symptoms of deficiency (muscle cramps, fatigue, irregular heartbeat) or side effects from supplements occur, consult a healthcare professional for testing and guidance. Practical steps to support consistent magnesium intake include planning meals with at least one magnesium-rich food per meal, staying hydrated, moderating alcohol and caffeine intake (both can affect magnesium status), and reviewing medications with a clinician that might alter magnesium balance. For a concise overview of recommended amounts and age-based guidance, see this detailed resource: [magnesium dosage by age and gender](https://www.topvitamine.com/blogs/news/how-much-magnesium-do-you-need-daily-dosage-by-age-and-gender-topvitamine). Further reading and related resources include information on supplements and natural health such as Dr. Mercola supplements and natural health and broader site material at Topvitamine main site. These can offer additional context but consult a healthcare professional before making significant changes to intake. In summary, magnesium needs differ by age, gender, and life stage. Emphasizing whole foods and seeking professional advice when considering supplements will help maintain appropriate magnesium status and overall health.