Recommended Dietary Allowances (RDAs) for Magnesium
|Birth to 6 months||30 mg*||30 mg*|
|7–12 months||75 mg*||75 mg*|
|1–3 years||80 mg||80 mg|
|4–8 years||130 mg||130 mg|
|9–13 years||240 mg||240 mg|
|14–18 years||410 mg||360 mg||400 mg||360 mg|
|19–30 years||400 mg||310 mg||350 mg||310 mg|
|31–50 years||420 mg||320 mg||360 mg||320 mg|
|51+ years||420 mg||320 mg|
*Adequate Intake (AI) source: NIH
How To Get More Magnesium
The great thing about magnesium deficiency is that you can easily reverse the condition by incorporating more magnesium-rich foods into your diet.
It’s also important to diversify your diet to include vitamin D3, vitamin B1 (thiamine), selenium (found in brazil nuts), vitamin E (can be found in avocado) and Vitamin B6 (found in lentils) to ensure proper absorption of the nutrient.
This chart of food rich in the mineral, made by Dietitians of Canada, is particularly helpful.
You can also absorb magnesium through your skin by applying special creams or magnesium oil and taking epsom salt baths.
These are really simple and easy ways to boost your mineral levels, but you’ll quickly notice how much healthier you’ll feel!