The recommended daily intake of elemental magnesium from magnesium glycinate varies by age, sex, and condition, but generally for adults:
- Adult men: 400–420 mg of elemental magnesium daily (approximately 3000 mg of magnesium glycinate)
- Adult women: 310–320 mg of elemental magnesium daily (approximately 2280 mg of magnesium glycinate)
- Pregnant women: 350–360 mg elemental magnesium daily (about 2570 mg magnesium glycinate)
- Breastfeeding women: 310–320 mg elemental magnesium daily (about 2280 mg magnesium glycinate)
Magnesium glycinate is about 14% elemental magnesium by weight, so to get the elemental magnesium dose, multiply by about 7 (e.g., 3000 mg glycinate ≈ 420 mg elemental magnesium)
. For most adults, a typical magnesium glycinate supplement dose ranges from 250 to 350 mg of elemental magnesium per day, often taken about an hour before bedtime for sleep or relaxation benefits
. Higher doses (up to 400–500 mg elemental magnesium) may be used for managing anxiety or sleep issues, but doses above 350 mg elemental magnesium daily should ideally be taken under medical supervision due to potential side effects like nausea, diarrhea, or irregular heartbeat
. The tolerable upper intake level (UL) for supplemental magnesium (not total dietary intake) is generally set at 350 mg elemental magnesium per day for adults, although some research and clinical use support higher doses when medically supervised
. Because magnesium needs and tolerances vary, and magnesium supplements can interact with medications or health conditions (especially kidney or heart issues), it is advisable to consult a healthcare provider to determine the appropriate magnesium glycinate dose for your specific situation
. Summary:
- Typical adult dose: 250–350 mg elemental magnesium daily (about 1800–2500 mg magnesium glycinate)
- Upper intake level without medical supervision: 350 mg elemental magnesium daily
- Pregnant or breastfeeding women may require slightly higher doses
- Consult a doctor before starting supplements, especially if you have health conditions or take medications
This ensures safe and effective magnesium supplementation tailored to your needs.
