免费镁需求计算器
计算每日镁元素推荐摄入量。
Recommended Magnesium
420 mg/day
Recommended Magnesium vs Age
公式
## Magnesium RDA Magnesium supports over 300 enzymatic reactions including energy production, muscle function, and blood sugar regulation. ### RDA by Age (Male) | Age | RDA | |---|---| | 1-3 years | 80 mg | | 4-8 years | 130 mg | | 9-13 years | 240 mg | | 14-18 years | 410 mg | | 19-30 years | 400 mg | | 31+ years | 420 mg |
计算示例
A 35-year-old currently consuming about 300 mg of magnesium daily.
- 01RDA for male 31+ = 420 mg
- 02Gap = 420 - 300 = 120 mg
- 03Percentage met = 300 / 420 x 100 = 71%
常见问题
Why is magnesium important?
Magnesium is involved in energy production, protein synthesis, muscle and nerve function, blood sugar control, and blood pressure regulation.
What are signs of magnesium deficiency?
Muscle cramps, fatigue, poor sleep, headaches, and irregular heartbeat can indicate low magnesium. About half of US adults do not meet the RDA.
What foods are high in magnesium?
Nuts, seeds, dark chocolate, avocados, leafy greens, whole grains, and legumes are rich magnesium sources.
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