Expert Answer
How much magnesium should you take per day?
Quick Answer
300-500mg of elemental magnesium daily. Attia recommends 300-500mg as a minimum. Patrick emphasizes ~400mg. Hyman notes that meeting the RDA through food alone would require eating 115 almonds daily.
Strong Consensus
on Magnesium overall
What Researchers Say
Recommends 300-500mg daily as minimum. Supplements with 3 forms. Calls it part of 'the big three' for bone health.
~400mg daily. Physically active adults need 10-20% more. Standard blood tests for magnesium are unreliable.
“adult women generally need about 310 to 320 milligrams a day, which increases to about 360 milligrams a day during pregnancy, adult men require about 400 to 420 milligrams a day”
Rhonda Patrick, on the record @ 03:10
400mg+. 115 almonds needed to hit RDA through food. Up to 80% subclinically deficient.
“what is the minimum RDA for magnesium it's about 400 milligrams which is fine it's a pretty good good amount but here's the deal in order to get that much magnesium you'd have to eat 115 almonds seven avocados and 12 and a half bananas to meet that amount of magnesium”
Mark Hyman, on the record @ 14:58
Detailed Answer
The expert consensus is 300-500mg of elemental magnesium daily. Attia recommends 300-500mg as a minimum for bone health. Patrick says ~400mg and notes physically active adults need 10-20% more due to sweat losses. Hyman highlights that the 400mg RDA would require 115 almonds, 7 avocados, or 12.5 bananas daily.
Critical: standard blood tests for magnesium are unreliable - the body maintains plasma levels by drawing from bones, masking true deficiency (confirmed by Attia, Patrick, and Galpin). Take smaller, frequent doses throughout the day for better absorption. Excessive zinc can inhibit magnesium absorption (Patrick).
Related Questions
Can you take too much magnesium?
The main side effect is loose stools. This is more common with oxide. Stay under 500mg elemental unless directed by a doctor.
What foods are high in magnesium?
Dark leafy greens, pumpkin seeds, almonds, dark chocolate, avocado. However, modern soil depletion makes food sources less reliable.
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