Recommended Magnesium Glycinate Dosage
The recommended dosage for magnesium glycinate supplementation in adults is one tablet daily, preferably with a meal, and should not exceed the recommended dose. 1
General Dosage Guidelines
- For general health maintenance, the Recommended Dietary Allowance (RDA) for magnesium is 320 mg/day for women and 420 mg/day for men 2
- The Institute of Medicine recommends not exceeding the Tolerable Upper Intake Level of 350 mg/day from supplements to avoid adverse effects 2
- Magnesium glycinate is an amino acid-bound form of magnesium that may have better absorption compared to inorganic magnesium compounds 3
- When using magnesium supplements, starting at the RDA and gradually increasing according to tolerance is a prudent approach 2
Special Considerations
- Liquid or dissolvable magnesium products are generally better tolerated than pills 2
- Magnesium glycinate is often preferred over other forms due to its higher bioavailability and reduced gastrointestinal side effects 3
- Taking magnesium at night may improve absorption due to slower intestinal transit 2
- Dividing high doses throughout the day may not significantly increase tissue magnesium levels compared to single dosing 3
Monitoring and Safety
- Common side effects of magnesium supplementation include diarrhea, abdominal distension, and gastrointestinal intolerance 2
- Magnesium supplementation should be avoided in patients with renal insufficiency due to the risk of hypermagnesemia 2
- A combination of dietary intake <250 mg/day, urinary excretion <80 mg/day, and serum magnesium concentration <0.85 mmol/L could indicate magnesium deficiency that would respond to supplementation 4
Specific Clinical Scenarios
- For patients with erythromelalgia, starting at the RDA (320-420 mg daily) and increasing gradually according to tolerance has shown benefit 2, 5
- Some patients with erythromelalgia have reported improvement with higher doses of magnesium, though this should be approached cautiously due to potential side effects 5
- For cognitive benefits, a study using magnesium L-threonate (a specific form of magnesium) showed improvements at a dose of 2 g/day 6
- In cases of suspected magnesium deficiency, balance studies suggest that 250 mg/day is needed to maintain adequate magnesium status in a 70 kg individual 4
Pitfalls to Avoid
- Exceeding recommended doses can lead to adverse effects, particularly diarrhea which may paradoxically worsen magnesium status by reducing absorption 2, 1
- Relying solely on serum magnesium levels to assess deficiency can be misleading, as they may remain normal even in states of tissue depletion 2, 4
- Not considering drug interactions - magnesium supplements can interfere with the absorption of certain medications including antibiotics and bisphosphonates 2
- Failing to adjust dosage based on body weight - requirements are approximately 6 mg/kg/day according to some research 7