Magnesium is a key player in body functions and chemical processes, in the right dose; magnesium helps standard medication work better for numerous conditions including asthma and diabetes. According to the University of Maryland Medical Center, most Americans do not get an adequate amount of magnesium in their diets 1. Despite this, severe magnesium deficiency is rare; however, some conditions such as diarrhea may lead to a temporary deficiency. Although magnesium can absorb on its own, taking it with the right vitamin or mineral can help monitor optimum magnesium absorption.

Magnesium Absorption

University of Maryland Medical Center recommends taking magnesium with B complex vitamins or a multivitamin supplement containing the B vitamins 1. Vitamin B-6 in the right dose helps determine how much magnesium absorbs into cells. The center reports that magnesium citrate, lactate and gluconate supplements absorb easier into the body than other forms of magnesium.

Dose for Infants

A recommended dietary allowance for infants is not available; however, an adequate intake, or AI, has been established. Infants 6 months and younger need an AI of 30 milligrams per day; older infants up to a year old need 75 milligrams daily. Do not give magnesium supplements to infants or children without a doctor’s consent and supervision.

Dosage for Children & Teens

According to the Linus Pauling Institute Micronutrient Information Center, the recommended dietary allowance of magnesium is as follows: Children between the ages 1 and 3 need 80 milligrams daily, children 4 to 8 need 130 milligrams and children 9 to 13 require 240 milligrams 3. Teenagers between 14 and 18 require different doses depending on sex. Male teenagers need 410 milligrams while female teens require 360 milligrams.

Dosage for Adults

Adult males 19 and older have a recommended dietary allowance of 400 to 420 milligrams of magnesium daily. Female adults need a lesser amount of 310 to 320 milligrams daily. Pregnant or breastfeeding women will need specific amounts of magnesium. The Linus Pauling Institute recommends between 350 and 360 milligrams of magnesium for pregnant women 3. Breastfeeding women require between 310 and 320 milligrams daily.

Magnesium in Diet

Use supplements if your dietary food sources do not reach the recommended daily intake. Foods high in magnesium include:

• halibut
  
• almonds
  
• spinach
  
• nuts
  
• green vegetables
  
• oatmeal
  
• potatoes
  
• peanuts
  
• soybeans

Incorporate food high in magnesium into a vitamin- and mineral-rich diet.