VEGANALYZEDaily Magnesium Requirement
With a varied vegan diet, the magnesium requirement can be easily met in healthy individuals 1. According to a large-scale study, vegans had the highest magnesium intake compared to other dietary patterns 2. Approximately 30 to 50% of magnesium consumed through diet is absorbed in the digestive tract 3. According to a study, the amount absorbed decreases depending on the magnesium intake. With low magnesium intake, 65% is absorbed, while with high intake, only 11% is absorbed 4.
Daily Requirement of Magnesium - NIH
In order to meet the daily requirement, the following amounts for the United States should be consumed through diet to prevent magnesium deficiency 5:
| Gender and Age Group | Amount in mg |
|---|---|
| Men | |
| 19 to < 30 years | 400 |
| 30 years and above | 420 |
| Women | |
| 19 to < 30 years | 310 |
| 30 years and above | 320 |
| Pregnant, 19–30 years | 350 |
| Pregnant, 31–50 years | 360 |
| Breastfeeding, 19–30 years | 310 |
| Breastfeeding, 31–50 years | 320 |
| Children / Adolescents | |
| 0 to < 6 months | 30 (estimated value) |
| 7 to < 12 months | 75 (estimated value) |
| 1 to < 3 years | 80 |
| 4 to < 8 years | 130 |
| 9 to < 13 years | 240 |
| Boys 14 to < 18 years | 410 |
| Girls 14 to < 18 years | 360 |
| Pregnant, 14–18 years | 400 |
| Breastfeeding, 14–18 years | 360 |
Magnesium Daily Requirements for Athletes
Athletes have a higher magnesium requirement because magnesium is lost in larger quantities through body sweat during intense physical exertion 6. Thus, the magnesium requirement can increase by 10 to 20% during demanding endurance training 7.
The requirement also depends on muscle mass. Heavy athletes with a lot of muscle mass should aim for a higher magnesium intake. Especially during the phase of weight loss, it is important to ensure an adequate intake 8. Plant-based foods high in magnesium include whole grains, nuts, and vegetables.
Intake levels that are lower than 260 mg per day for men and lower than 220 mg for women can lead to a deficient magnesium level in athletes. 9. Furthermore, scientists have found indications that a slight magnesium deficiency impairs training performance and exacerbates the consequences (such as oxidative stress) of intense exercise.
Stress increases magnesium requirements
Physical stress (such as heat, cold, or burns), emotional stress (such as pain, anxiety, excitement, or depression), or dyspnea (shortness of breath) as in asthma further increases the demand for magnesium. 10.