Magnesium Dosage Calculator
Determine your optimal daily magnesium intake based on age, gender, and supplement form. Compare different compounds and estimate cost.
Step 1: Personal Details
Why age & gender matter
Magnesium RDA varies: adult men 400–420 mg, women 310–320 mg. Pregnancy and lactation increase needs. Weight can be used for fine-tuning (approx. 6 mg/kg).
Step 2: Supplement Details
Elemental magnesium
Different forms contain different amounts of elemental magnesium. Citrate ~16%, Glycinate ~14%, Oxide ~60%, Malate ~15%, Threonate ~8%. Our calculator uses these values.
Your Magnesium Recommendation
Recommended elemental magnesium
Magnesium Form Comparison
| Form | Elemental % | Typical elemental per cap (500 mg compound) | Bioavailability / Notes |
|---|
Elemental Composition & RDA Comparison
Dosage Formula
Recommended elemental Mg = Base RDA (age/gender) × Goal factor
Base RDA: Male 400–420 mg, Female 310–320 mg, Pregnant 350 mg, Lactating 310 mg. Weight factor (6 mg/kg) can be used optionally. Goal factors: general 1.0, sleep 1.1, muscle 1.15.
Need personalized guidance?
Speak with a nutritionist or healthcare provider to fine‑tune your magnesium intake based on health conditions and medications.
Ask an Expert