How Much Magnesium for Hair Growth? The Role of Magnesium in Healthy Hair

WrittenbyLuat Duong
Last updated

Magnesium is a mineral that plays an important role in many of the body's metabolic processes, including supporting healthy hair growth. But what amount of magnesium is optimal for combatting hair loss and thinning? The recommended daily intake is around 400 mg.

How Much Magnesium for Hair Growth?

The Recommended Dietary Allowance (RDA) for magnesium related to hair health is 400-420 mg per day for adults. Consuming magnesium-rich foods or taking a supplement can help prevent deficiency.

Daily Recommendations

The RDA for magnesium is 400 mg for men, 310–320 mg for women, and 350–400 mg during pregnancy.

Food Sources

Aim to get up to half your magnesium needs from magnesium-rich foods like nuts, seeds, legumes, leafy greens.

Supplements Usage

Take a 200-250 mg magnesium supplement to meet remaining needs if diet is insufficient.

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How Magnesium Promotes Hair Growth

Here are some of the ways getting adequate magnesium intake can benefit hair health:

Protein Synthesis

Magnesium assists in protein production needed for hair keratin.

Enzyme Regulation

It helps regulate enzymes involved in hair growth cycles.

Follicle Oxygenation

Magnesium helps carry oxygen to follicle cells.

Scalp Circulation

It aids blood flow to stimulate growth.

Stress Adaptation

Magnesium supports adrenal and thyroid function to minimize stress-related shedding.

Signs of Magnesium Deficiency

Symptoms that may indicate a need for magnesium supplementation include:

Hair Loss

Thinning, decreased growth speed and excessive shedding.


Flaky scalp and itching.

Muscle Cramps

Magnesium supports neuromuscular functioning.

Mood Changes

Irritability, anxiety and low energy related to suboptimal adrenal function.

Who May Benefit from Magnesium Supplements

Those more prone to magnesium deficiency leading to hair thinning include:

People with Gastrointestinal Issues

Malabsorption conditions impair magnesium uptake.

Endurance Athletes

High sweat rates increases magnesium needs.

Post-Menopausal Women

Hormone shifts can deplete magnesium.

People with Diabetes

Disease-related urinary losses occur.

The Bottom Line

Consuming 400 mg of magnesium per day from food and supplements appears optimal for supporting healthy hair growth and preventing excessive shedding associated with deficiency. Working with your doctor allows determining your unique magnesium needs.

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Luat Duong

Luat Duong is a Copenhagen-based writer and content strategist specializing in hair loss and health. His work has been featured in MyHealthGuide, The Right Hairstyles, and Woman's Era. He is a graduate of Vaasa University. You can connect with him on LinkedIn.