how much magnesium citrate should i take

The typical recommended dose of magnesium citrate for adults as a supplement is about 250-500 mg of elemental magnesium once daily. The general Recommended Dietary Allowance (RDA) for magnesium is 400-420 mg per day for adult men and 310-320 mg per day for adult women, with pregnant women needing slightly more (350-360 mg per day). Most supplement brands suggest taking around 250 mg daily with a meal and a full glass of water. If magnesium citrate is used as a laxative, the doses can be much higher, typically around 150-300 mL of liquid magnesium citrate, taken as directed on the packaging for short-term use, usually not more than a week without medical advice. For regular supplementation, it is important not to exceed the RDA unless advised by a healthcare provider, and to be cautious of side effects like diarrhea or abdominal cramping, which may require lowering the dose or discontinuing it. Consulting a healthcare professional before starting magnesium citrate, especially if used for high doses or medical conditions, is recommended.