From the Guidelines
The recommended safe dosage of magnesium glycinate for adults is typically 200-400 mg of elemental magnesium per day, divided into 2-3 doses. It's essential to note that this refers to the elemental magnesium content, not the total weight of the supplement. Magnesium glycinate supplements usually contain about 14% elemental magnesium, so a 500 mg capsule provides approximately 70 mg of elemental magnesium. When starting supplementation, begin with a lower dose and gradually increase to assess tolerance. Take magnesium glycinate with food to improve absorption and reduce potential digestive discomfort. The upper tolerable limit from supplements is generally considered to be 350-400 mg of elemental magnesium daily for adults, though this may vary based on individual health conditions. Exceeding this amount may cause digestive side effects like diarrhea. Magnesium glycinate is often preferred over other forms because it's well-absorbed and less likely to cause digestive issues compared to magnesium oxide or citrate. If you have kidney disease, heart conditions, or take medications, consult with a healthcare provider before supplementing, as magnesium can interact with certain medications and may not be appropriate for some medical conditions 1.
Some key points to consider:
- The dosage may vary based on individual health conditions and the presence of other medications.
- It's crucial to consult with a healthcare provider before supplementing, especially if you have kidney disease, heart conditions, or take medications.
- Magnesium glycinate is preferred over other forms due to its high absorption rate and lower likelihood of causing digestive issues.
- The elemental magnesium content is the critical factor in determining the appropriate dosage, not the total weight of the supplement.
In terms of specific dosage recommendations, the most recent and highest-quality study suggests that lower doses of 500 mg/d to 1 g/d are often used in clinical practice 1. However, it's essential to prioritize individual health conditions and consult with a healthcare provider to determine the most suitable dosage.
Overall, when considering the safe dosage of magnesium glycinate, it's vital to prioritize individual health conditions, consult with a healthcare provider, and start with a lower dose to assess tolerance.
From the FDA Drug Label
SUGGESTED USE FOR ADULTS,TAKEONE(1)TABLET DAILY, PREFERABLY WITH A MEAL. DO NOT EXCEED RECOMMENDED DOSE.
The safe dosage of magnesium glycinate is one tablet daily, preferably with a meal, as recommended by the label. It is also advised not to exceed the recommended dose. 2
From the Research
Safe Dosage of Magnesium Glycinate
The safe dosage of magnesium glycinate can vary depending on several factors, including the individual's age, health status, and the specific condition being treated.
- The recommended dietary allowance for magnesium is 250 mg/day for 70 kg healthy individuals, and increase or decrease based on body weight 3.
- A study on the effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactivity disorder (ADHD) used a dose of about 200 mg/day 4.
- Another study on high-dose oral magnesium treatment of chronic, intractable erythromelalgia used doses of up to 1166 mg/day 5.
- A study on the dose-dependent absorption profile of different magnesium compounds found that brain magnesium levels were increased in all magnesium acetyl taurate administered subjects, and that magnesium citrate increased muscle and brain magnesium levels in a dose-independent manner 6.
- However, it is essential to note that high doses of magnesium can cause adverse effects such as diarrhea, and individual tolerance to magnesium supplements can vary greatly 6, 5.
Factors Affecting Magnesium Dosage
Several factors can affect the safe dosage of magnesium glycinate, including:
- Age and body weight: The recommended dietary allowance for magnesium varies based on age and body weight 3.
- Health status: Individuals with certain medical conditions, such as kidney disease, may require different dosages of magnesium 3.
- Specific condition being treated: The dosage of magnesium glycinate may vary depending on the specific condition being treated, such as ADHD or erythromelalgia 4, 5.
- Individual tolerance: Some individuals may experience adverse effects at lower doses of magnesium, while others may require higher doses to achieve therapeutic effects 6, 5.