From the Research
The recommended dose for magnesium glycinate is 200-400 mg of elemental magnesium daily, with a typical starting dose of 200-300 mg daily for general health maintenance, as supported by the study on dose-dependent absorption profiles of different magnesium compounds 1. When considering the dose, it's crucial to check product labels for the amount of elemental magnesium rather than the total compound weight, as this varies between supplements. The study 1 investigated the absorption of organic magnesium compounds, including magnesium glycinate, and found that dividing high doses of daily administered magnesium compounds did not sufficiently increase tissue magnesium levels. Another study 2 compared the bioavailability of magnesium citrate and magnesium oxide, finding that magnesium citrate had higher bioavailability, but this does not directly inform the dosing of magnesium glycinate. However, given the importance of magnesium for over 300 enzymatic reactions in the body, including muscle function, nerve transmission, blood glucose control, and bone health, ensuring adequate intake is essential. Key points to consider when supplementing with magnesium glycinate include:
- Starting with a lower dose and gradually increasing to minimize digestive discomfort like loose stools
- Dividing the dose into 2-3 doses with meals to improve absorption and reduce potential digestive side effects
- Consulting a healthcare provider before supplementing, especially for those with kidney disease, heart conditions, or taking certain medications, as magnesium can interact with antibiotics, diuretics, and other medications. Overall, the choice of magnesium glycinate dose should prioritize minimizing potential side effects while ensuring adequate magnesium intake for overall health, as informed by the most recent and highest quality studies available 1.