Magnesium: daily benchmarks published by institutions and where to get it in a regular diet

Magnesium is a mineral that can be obtained from a regular diet. For adults, institutions publish benchmarks, but these differ depending on the country and the approach used to assess needs. These values describe intake levels for particular population groups rather than serving as personal prescriptions.

What the evidence says

The European Food Safety Authority (EFSA) sets adequate magnesium intake at 350 mg per day for adult men and 300 mg per day for adult women. The term “adequate intake” is a population-level benchmark: it does not determine each person’s individual needs.

According to the National Health Service (NHS), men aged 19–64 years need 300 mg of magnesium per day, while women in this age group need 270 mg per day. In Australia and New Zealand, the National Health and Medical Research Council and the Ministry of Health provide a benchmark of 420 mg per day for men aged 31 and over and 320 mg per day for women aged 31 and over.

These values do not contradict one another simply because different institutions use their own assessment and recommendation systems. Population-level benchmarks are not personal prescriptions and do not justify selecting supplements or changing their amount without professional guidance.

What this looks like in practice

In a regular diet, magnesium can come from a variety of foods. A practical approach is not to focus on one food, but to regularly include a range of food sources.

• Add nuts and seeds to your diet as part of your usual meals.
• Choose legumes if they suit you and are already part of your menu.
• Pay attention to whole-grain products.
• Include green leafy vegetables and other vegetables in different meals.
• Remember that magnesium content depends on the specific food and serving size; without data about the food and serving, it is not advisable to draw precise conclusions about total intake.
• Assess your diet as a whole rather than by a single day: dietary variety helps you obtain nutrients from different sources.

What to consider

The benchmarks from EFSA, NHS, and institutions in Australia and New Zealand are intended for the population groups defined in the relevant documents. They do not account for all possible individual circumstances and do not replace an assessment of your diet by a qualified professional. Age, sex, dietary patterns, and health status may be relevant to personal recommendations, but the data provided here do not support describing these differences in greater detail.

If you are considering magnesium supplements, have questions about your diet, or are planning substantial dietary changes, discuss this with a doctor or qualified nutrition professional. The figures provided should not be treated as a mandatory individual target.

In brief

• EFSA provides 350 mg of magnesium per day for adult men and 300 mg for adult women.
• NHS provides 300 mg for men and 270 mg for women aged 19–64 years.
• Institutions in Australia and New Zealand provide 420 mg for men and 320 mg for women aged 31 and over.
• Magnesium can be obtained from a varied regular diet, including nuts, seeds, legumes, whole-grain products, and green leafy vegetables.
• All the values provided are population-level benchmarks, not personal prescriptions.

This is general information about nutrition and habits, not medical advice. If you are pregnant, breastfeeding, taking medication, or have a chronic condition, discuss dietary changes with your doctor.