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Optimizing magnesium glycinate dosage – How much should you take?

Magnesium glycinate is one of the best-absorbed and tolerated forms of magnesium supplements. But how much magnesium glycinate should you take to reap the most benefits? The RDA for magnesium is:

  • 310-320 mg per day for women
  • 400-420 mg per day for men

Pregnant or breastfeeding women need more – around 350-400 mg. The upper tolerable limit is 350 mg unless under medical supervision.

Getting sufficient magnesium from diet alone is challenging for some. Top food sources include dark leafy greens, nuts, seeds, beans, avocados, yogurt, fish, and whole grains. Supplementing allows you to precisely control your dosage. Of the many forms of magnesium supplements, magnesium glycinate is highly bioavailable and gentle on the stomach. It consists of magnesium bound to glycine, a calming amino acid. This enhances absorption compared to harsher options like magnesium oxide. The best magnesium to take glycinate provides roughly 20% elemental magnesium. So a 500 mg capsule would supply 100 mg of actual magnesium. It does not have a laxative effect, unlike other kinds that cause diarrhea when doses get too high. For these reasons, magnesium glycinate is an excellent choice.

Magnesium glycinate dosage guidelines

Most magnesium glycinate supplements come in capsules between 100-500 mg. Here are general dosage recommendations based on your magnesium needs:

  • Deficiency symptoms present – If experiencing muscle cramps, insomnia, anxiety, headaches, or other deficiency symptoms, start with 400-500 mg (80-100 mg elemental magnesium) daily. Split between two doses, morning and evening for steady levels. Increase by 100 mg increments weekly if needed until symptoms resolve, up to 1000 mg (200 mg elemental) a day. Consult your doctor about this amount. Stay at the lowest effective dose once the deficiency is corrected.
  • General health maintenance – For maintaining adequate magnesium without current symptoms, 200-400 mg of magnesium glycinate per day is appropriate. It equals 40-80 mg of elemental magnesium. Start low and increase if desired effects do not occur at 200 mg. Most people do well within this range without exceeding the upper limit.
  • Special cases – Individual needs vary greatly based on factors like age, medication use, and health conditions. Pregnant/breastfeeding women require up to 400 mg of elemental magnesium daily. Those on diuretic drugs excrete more magnesium and often need supplementation.

When to take magnesium glycinate?

The timing of your magnesium dose impacts your sleep. Because it has calming effects, magnesium glycinate relaxes muscles and nerves. Taking it about an hour before bed often improves sleep quality. The dosage is split into twice per day for daytime benefits as well. Morning doses help balance morning cortisol spikes to lower anxiety and blood pressure. Dividing your total daily magnesium intake works well for maintaining stable levels around the clock.

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