Recommended Dosing of Magnesium Glycinate
The recommended daily dose of magnesium glycinate for adults is 320 mg for women and 420 mg for men of elemental magnesium, with doses typically divided throughout the day rather than taken as a single large dose. 1, 2
Dosage Recommendations
- The Recommended Dietary Allowance (RDA) for magnesium is 320 mg/day for women and 420 mg/day for men according to established guidelines 1
- For general supplementation, spreading magnesium doses throughout the day is recommended rather than taking a single large dose 2
- Recent evidence suggests that the Estimated Average Requirement (EAR) and RDA for a 70-kg individual should be 175 mg and 250 mg/day respectively, with adjustments based on body weight 3
- When using magnesium glycinate specifically, the same elemental magnesium targets should be maintained, though the total supplement weight will be higher due to the glycinate component 2
Bioavailability Considerations
- Organic magnesium salts like magnesium glycinate have higher bioavailability compared to inorganic forms such as magnesium oxide 2, 4
- Magnesium glycinate is an amino acid-bounded compound that may have different absorption characteristics compared to other organic magnesium compounds 4
- Brain magnesium levels were found to increase with magnesium citrate administration in a dose-independent manner, suggesting potential CNS benefits 4
Clinical Applications
- For general health maintenance, the standard RDA doses (320 mg for women, 420 mg for men) are appropriate 1
- Higher doses may be considered for specific clinical conditions, but should be monitored by healthcare providers 2
- For patients with magnesium deficiency, a combination of dietary intake <250 mg/day, urinary excretion <80 mg/day, and serum magnesium <0.85 mmol/L could indicate a need for supplementation 3
Safety and Precautions
- Avoid magnesium supplementation in patients with significant renal impairment (creatinine clearance <20 mL/min) due to risk of hypermagnesemia 2
- Gastrointestinal side effects like diarrhea and bloating may occur, particularly at higher doses 2
- Magnesium supplements may interact with certain medications, including antibiotics and blood pressure medications 2
- The Tolerable Upper Intake Level for magnesium from supplements is 350 mg/day (exclusive of intake from food and water) 1
Factors Affecting Magnesium Requirements
- Calcium intake above normal requirements can decrease magnesium balance and increase magnesium needs 5
- Obesity may increase magnesium requirements due to inflammatory stress induced by adipose tissue dysfunction 5
- Dietary factors that can decrease magnesium balance include low dietary protein and non-fermentable fiber 5
- Factors that can increase magnesium balance include fermentable fiber and fructose-containing oligosaccharides 5
For optimal results when using magnesium glycinate as a supplement, start with the RDA dose appropriate for your gender and adjust based on clinical response and any side effects experienced.