From the Research
The recommended adult dosing for Magnesium (Mg) glycinate is 386-409 mg of elemental magnesium daily for men and 319-332 mg for women, as suggested by the most recent study on magnesium requirements 1.
Key Considerations
- When purchasing supplements, it's essential to check the label for the amount of elemental magnesium rather than the total weight of the compound.
- Taking magnesium with food can help reduce potential digestive side effects like loose stools.
- For specific health conditions, higher doses may be recommended, but generally shouldn't exceed 350-400 mg of supplemental magnesium daily unless under medical supervision.
- Magnesium glycinate is often preferred over other forms because it's highly bioavailable and less likely to cause gastrointestinal issues compared to magnesium oxide or citrate.
Rationale
The study by 1 provides the most recent and highest quality evidence on magnesium requirements, taking into account rising body weights and data-derived variance. This study suggests that the current recommended dietary amounts of magnesium need to be updated to reflect the increasing body weights of adults. The estimated average requirements (EARs) for magnesium were corrected using 2011-2014 mean US adult body weights, resulting in increased EARs for both men and women.
Additional Considerations
- A systematic review of clinical trials on the use of magnesium for anxiety and sleep disorders found that supplemental magnesium is likely useful in the treatment of mild anxiety and insomnia, particularly in those with low magnesium status at baseline 2.
- However, firm conclusions were limited by the heterogeneity of the data and the small number of participants involved in most of the studies.
- The dosages, formulations, and durations of the magnesium interventions used also differed across studies, highlighting the need for larger, randomized clinical trials to confirm efficacy and establish the most effective forms and dosages of magnesium for the treatment of insomnia and anxiety disorders.