Magnesium
An essential mineral with established intake references. Supplement form, elemental amount, total dietary intake and the outcome studied all change the interpretation.
Adult RDA: 400–420 mg for men and 310–320 mg for women
The adult UL is 350 mg/day from supplements and medications only; it does not include food magnesium.
Compare nutrient-reference terminology →What the research can—and cannot—support
Magnesium is required for many enzymatic and physiological processes; adequacy is different from proving a supplement benefit.
Research on sleep, cramps, migraine, glucose or performance cannot be merged into one universal conclusion.
Labels should state elemental magnesium, not only the weight of the compound.
Fields to verify on a real product
A familiar ingredient name is not enough to match a study or judge transparency.
Elemental magnesium per serving
Compound form, such as citrate, glycinate or oxide
Serving size and number of units
Total supplemental intake across products
Important reasons to pause
General information only. Suitability depends on the exact product, amount, health context and medication list.
- Higher supplemental intakes commonly cause diarrhea, nausea or cramping.
- Kidney impairment can materially change risk.
- Magnesium can interact with some antibiotics, bisphosphonates and other medicines.
Primary and evidence-synthesis sources
- NIH ODS: Magnesium — Health ProfessionalRDA, supplemental UL, forms, safety and interactions.