The recommended daily amount of magnesium glycinate depends on the elemental magnesium content and varies by age, gender, and health status.
- For adults, the general recommended dietary allowance (RDA) for elemental magnesium is:
- Men: 400-420 mg per day
- Women: 310-320 mg per day
- Pregnant women: 350-360 mg per day
- Breastfeeding women: 310-320 mg per day
- Magnesium glycinate contains about 14% elemental magnesium by weight. This means:
- To get 310-420 mg of elemental magnesium, you would take approximately 2200-3000 mg (2.2-3 g) of magnesium glycinate daily
- Typical magnesium glycinate supplement doses range from 250 to 350 mg of elemental magnesium per day, which is effective for symptoms like cramps, headaches, and restlessness. Higher doses (400-500 mg) may be used for anxiety or sleep issues, and very high doses (up to 1000 mg) should only be taken under medical supervision
- The tolerable upper intake level (UL) for supplemental magnesium is generally 350 mg per day to avoid side effects such as diarrhea, nausea, or more severe issues. This UL applies only to supplemental magnesium, not magnesium obtained from food
- Since most people get sufficient magnesium from their diet, supplementation is usually recommended only if a deficiency is diagnosed or for specific health conditions, and it is best to consult a healthcare provider to determine the appropriate dose
In summary, adults typically need 310-420 mg of elemental magnesium daily, which translates to about 2.2 to 3 grams of magnesium glycinate. Staying below 350 mg of supplemental magnesium daily is advised unless otherwise directed by a doctor.
