Recommended Daily Dosage of Magnesium Glycinate
For general supplementation, the recommended daily dosage of magnesium glycinate is 320-420 mg of elemental magnesium per day for adults, which typically requires taking 2-4 tablets depending on the specific product's concentration. 1
Dosage Recommendations Based on Guidelines
- The Recommended Dietary Allowance (RDA) for magnesium is 320 mg/day for women and 420 mg/day for men 1
- Magnesium glycinate is one of several available forms of magnesium supplementation, though specific clinical trials on this form are limited compared to magnesium oxide 1
- The bioavailability of organic magnesium compounds (like magnesium glycinate) is generally better than inorganic compounds 2
- For most commercial magnesium glycinate supplements, this typically translates to 2-4 tablets per day, depending on the concentration of elemental magnesium in each tablet 1
Important Considerations for Dosing
- Tolerable Upper Intake Level (UL) for supplemental magnesium is set at 350 mg/day, though recent evidence suggests this may be overly conservative 3
- Higher doses may be safe, as newer studies show doses above the current UL can be consumed without significant adverse events 3
- Splitting the daily dose may be beneficial for absorption and tolerability, though research shows dividing high doses doesn't necessarily increase tissue magnesium levels significantly 2
- Magnesium glycinate is generally better tolerated than other forms of magnesium at higher doses due to reduced gastrointestinal side effects 2
Special Populations and Considerations
- Patients with renal insufficiency should avoid magnesium supplementation due to risk of hypermagnesemia 1
- Magnesium supplements should be avoided in those with a creatinine clearance of <20 mg/dL 1
- Quality control of magnesium supplements can be variable - one study found that 58.7% of tested supplements contained magnesium content outside the permissible tolerance limits 4
Monitoring and Efficacy
- Adequate magnesium status can be assessed through a combination of:
- Dietary intake >250 mg/day
- Urinary excretion >80 mg/day
- Serum magnesium concentration >0.80 mmol/L 5
- Individuals with serum magnesium concentrations even as high as 0.85 mmol/L might still be magnesium-deficient and could respond to supplementation 5
- Despite observational data showing associations between low magnesium and cardiovascular disease, major trials of magnesium supplementation have shown inconsistent benefits 6
Practical Guidance
- Start with 1-2 tablets daily (providing approximately 200-300 mg elemental magnesium)
- If needed and tolerated, increase to the full recommended dose of 320-420 mg elemental magnesium 1
- Take with food to improve tolerance 1
- Be aware that the actual magnesium content in supplements may differ from manufacturer declarations 4