How much magnesium per day after 50?
The recommended daily intake is 420 mg for men over 50 and 320 mg for women over 50. Diet typically delivers 200–250 mg, so most people benefit from a 200–300 mg elemental supplement.
Last updated 27 June 2026
Official guidelines
EFSA (Europe) adequate intake: 350 mg/day for men, 300 mg/day for women. US NIH RDA: 420 mg (men 50+), 320 mg (women 50+). Tolerable upper limit from supplements: 350 mg/day elemental in addition to food.
How to dose
Start with 200 mg elemental, taken with food, for one week. Increase to 300 mg if well tolerated. Split into two doses (morning + evening) for best absorption and to avoid loose stools.
Frequently asked
- Can I get enough from food?
- Theoretically yes — but most Western diets deliver 60–70% of the RDA, and absorption falls with age.
- Is 500 mg too much?
- From supplements alone, yes — stay at or below 350 mg supplemental elemental unless guided by your GP.
Educational content — not medical advice. Health claims comply with EU Regulation 1924/2006 and the Union Register of authorised claims (Regulation 432/2012). Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. Always consult your GP or pharmacist before changing supplements, particularly if you take prescription medication or have kidney disease.