C.M.E.R. Center for Magnesium Education & Research
promoting knowledge of nutritional magnesium and its peer-reviewed science

The RDA (Recommended Dietary Allowance) is the amount of an essential nutrient that will meet the daily requirement for almost all (97.5%) HEALTHY individuals in a given gender and age-range group. 

Age-Gender Group

Magnesium RDA

Milligrams/day

Magnesium AI

Milligrams/day

Calcium AI

Milligrams/day

0 – 6 months

 

30 mg

210 mg

7 – 12 months

 

75 mg

270 mg

1 – 3 yrs

80 mg

 

500 mg

4 – 8 yrs

130 mg

 

800 mg

Girls: 

9 – 13 yrs

14 – 18 yrs

 

240 mg

360 mg

 

 

1,300 mg

1,300 mg

Boys: 

9 – 13 yrs

14 - 18 yrs

 

240 mg

410 mg

 

 

1,300 mg

1,300 mg

Women:

19 – 30 yrs

31 – 50 yrs

51 – 70 yrs

Over 70 yrs

 

310 mg

320 mg

320 mg

320 mg

 

 

1,000 mg

1,000 mg

1,200 mg

1,200 mg

Men: 

19 – 30 yrs

31 – 50 yrs

51 – 70 yrs

Over 70 yrs

 

400 mg

420 mg

420 mg

420 mg

 

 

1,000 mg

1,000 mg

1,200 mg

1,200 mg

Pregnancy: 

aged 14 – 18 yrs

aged 19 – 30

aged 31 - 50

 

400 mg

350 mg

360 mg

 

 

1,300 mg

1,000 mg

1,000 mg

Lactation:

Aged 14 – 18 yrs

Aged 19 – 30

Aged 31 - 50

 

360 mg

310 mg

320 mg

 

 

1,300 mg

1,000 mg

1,000 mg

 


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