Magnesium Calculator
Supplement DosageCalculate your daily magnesium needs for sleep, muscle, and nerve function
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Magnesium Calculator
Calculate your optimal magnesium dosage based on your needs and symptoms
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mg elemental magnesium/day
Recommended Daily Intake
RDA Baseline
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Symptom Adjustment
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Upper Safe Limit
350-400 mg (supplemental)
Recommended Magnesium Forms
Top Magnesium Food Sources
Pumpkin Seeds
1 oz (28g)
Spinach (cooked)
1 cup
Dark Chocolate
1 oz (70-85%)
Almonds
1 oz (23 nuts)
Avocado
1 medium
Black Beans
1 cup cooked
Timing & Absorption Tips
- Best time: Take with dinner or before bed (aids sleep)
- Split doses: If taking >200mg, split into 2-3 doses for better absorption
- Avoid: Taking with high-dose calcium or zinc (compete for absorption)
- Take with: Vitamin B6 enhances magnesium absorption
- Start low: Begin with lower doses to avoid digestive upset
Important: If you have kidney disease, heart conditions, or are taking medications,
consult your doctor before supplementing with magnesium. High doses can cause diarrhea and interact
with certain medications.
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Magnesium
Essential for 300+ bodily processes.