What is the recommended dose of magnesium glycinate?

Recommended Dosage of Magnesium Glycinate

The recommended daily dose of magnesium glycinate for adults is 320 mg for women and 420 mg for men, which aligns with the Recommended Dietary Allowance (RDA) for elemental magnesium. 1

General Dosing Guidelines

• Start with the RDA of 320 mg/day for women and 420 mg/day for men as a baseline for supplementation 1
• Liquid or dissolvable magnesium products are generally better tolerated than pills 1, 2
• The Tolerable Upper Intake Level for supplemental magnesium has traditionally been set at 350 mg/day, though recent evidence suggests this limit may be unnecessarily conservative 3
• Higher doses (up to 1200 mg/day) have been used in clinical studies without significant adverse effects compared to placebo 3

Dosing for Specific Conditions

• For erythromelalgia patients:

  • Start at the RDA (320 mg for women, 420 mg for men) 2, 1
  • May gradually increase to 600-6500 mg daily according to tolerance and response 2, 4
  • Administer at night when intestinal transit is slowest to improve absorption 2

• For patients with short bowel syndrome:

  • Higher doses of 12-24 mmol daily (approximately 480-960 mg elemental magnesium) may be required 1
  • Rehydration to correct secondary hyperaldosteronism is crucial before magnesium supplementation 1

Absorption Considerations

• Organic magnesium compounds (like magnesium glycinate) have better bioavailability than inorganic compounds such as magnesium oxide 5
• Magnesium glycinate specifically shows good brain and muscle tissue bioavailability in experimental studies 5
• Dividing high doses throughout the day does not necessarily improve tissue magnesium levels compared to single daily dosing 5

Monitoring and Safety

• Monitor for common side effects including diarrhea, abdominal distension, and gastrointestinal intolerance 1
• Avoid magnesium supplementation in patients with renal insufficiency due to risk of hypermagnesemia 1
• For patients on long-term supplementation, periodic monitoring of serum magnesium levels is recommended 1

Special Considerations

• Magnesium requirements may be increased in conditions with inflammatory stress, such as obesity 6
• High calcium intake can decrease magnesium balance and exacerbate signs of magnesium deficiency 6
• Dietary factors affecting magnesium balance include:
  • Factors decreasing magnesium balance: low dietary protein and non-fermentable fiber 6
  • Factors increasing magnesium balance: fermentable fiber and fructose-containing oligosaccharides 6

Recent research suggests that magnesium L-threonate at 1g/day may have specific benefits for sleep quality and brain function, though this is a different form than magnesium glycinate 7.