What is the recommended dose of magnesium glycinate for women over 60?

Magnesium Glycinate Dosing for Women Over 60

For women over 60, magnesium glycinate should be dosed at 200-360 mg daily, though specific evidence for magnesium glycinate formulation is limited and extrapolated from general magnesium supplementation guidelines.

Evidence-Based Dosing Recommendations

General Magnesium Requirements

• The recommended dietary allowance for magnesium is approximately 6 mg/kg/day for adults, which translates to roughly 320-420 mg daily for most women 1
• Balance studies suggest an Estimated Average Requirement of 175 mg/day and Recommended Dietary Allowance of 250 mg/day for a 70 kg individual, adjusted proportionally for body weight 2

Formulation-Specific Considerations

• Critical limitation: Only magnesium oxide (MgO) has been evaluated in randomized controlled trials for therapeutic use; the bioavailability and clinical efficacy of magnesium glycinate specifically remain unknown 3
• Research suggests magnesium bisglycinate (similar to glycinate) demonstrates better intestinal absorption compared to other forms, with maximum effect at 3 hours post-administration 4
• A clinical study using 360 mg magnesium glycinate daily (combined with vitamin D) showed this dose was well-tolerated in adults who were overweight/obese over 12 weeks 5

Practical Dosing Algorithm

Starting Dose

• Begin with 200-250 mg magnesium glycinate daily taken with food or at bedtime to minimize gastrointestinal effects 3
• This conservative starting dose aligns with the RDA and allows assessment of tolerance

Dose Titration

• If constipation relief or other therapeutic goals are not achieved, increase to 360 mg daily after 1-2 weeks 5
• Clinical practice commonly uses 500 mg to 1 gram daily of magnesium oxide, but glycinate formulations may require lower doses due to superior bioavailability 3

Critical Safety Considerations for Women Over 60

Renal Function Monitoring

• Magnesium supplements must be avoided in women with creatinine clearance <20 mL/dL due to risk of hypermagnesemia, as magnesium regulation depends on renal excretion 3
• Age over 60 years increases risk for renal toxicity with various medications, making baseline renal function assessment essential 3

Drug Interactions

• NSAIDs should be used cautiously in women over 60 due to increased risk of renal, GI, and cardiac toxicities 3
• Avoid combining magnesium with calcium channel blockers when possible, as this combination can cause severe hypotension 6

Cardiovascular Considerations

• Women over 60 with cardiovascular disease require careful monitoring, as this age group has specific cardiovascular risk profiles 3
• Maintain calcium-to-magnesium intake ratio close to 2:1 for optimal absorption 1

Monitoring Parameters

Assessment of Adequacy

• A combination of dietary intake <250 mg/day, urinary excretion <80 mg/day, and serum magnesium <0.80 mmol/L (1.94 mg/dL) suggests an individual would benefit from supplementation 2
• Urinary magnesium excretion changes within a few days of dietary modification, making it useful for monitoring 2

Common Pitfalls to Avoid

• Do not assume serum magnesium levels accurately reflect total body stores; individuals with serum levels up to 0.85 mmol/L may still be deficient and respond to supplementation 2
• Gastrointestinal side effects (bloating, diarrhea) are dose-dependent; if they occur, reduce dose or switch timing of administration 3
• Magnesium glycinate typically causes fewer GI side effects than magnesium oxide, but individual tolerance varies 7