From the FDA Drug Label
The FDA drug label does not answer the question.
From the Research
The recommended dosage of magnesium glycinate for adults with magnesium deficiency is typically 200-400 mg of elemental magnesium daily, divided into 2-3 doses with meals, as supported by the most recent study on magnesium bioavailability 1. When considering magnesium supplementation, it's essential to choose a form that is well-absorbed and gentle on the stomach. Magnesium glycinate is a highly bioavailable form of magnesium, bound to the amino acid glycine, which improves absorption and reduces gastrointestinal side effects like diarrhea. Some key points to consider when taking magnesium glycinate include:
- Starting with a lower dose (around 100-200 mg) and gradually increasing to avoid digestive discomfort
- Taking magnesium glycinate with food for optimal absorption
- Being aware of potential interactions with certain medications, such as antibiotics, blood pressure medications, or diuretics
- Monitoring for signs of magnesium deficiency, including muscle cramps, fatigue, irritability, and poor sleep quality, which may be alleviated with supplementation A study published in 2021 found that organic magnesium formulations, such as magnesium glycinate, have higher bioavailability compared to inorganic formulations 1. Another study from 2010 showed that magnesium supplementation improved indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep 2. However, the most recent and highest quality study on magnesium bioavailability 1 provides the strongest evidence for the recommended dosage of magnesium glycinate.