For sleep, common recommended magnesium doses range from about 200 mg up to 500 mg per day, depending on the form of magnesium. Specifically:
- Magnesium oxide: 400 to 500 mg
- Magnesium citrate: 250 to 500 mg
- Magnesium glycinate: 200 to 400 mg
Experts generally suggest starting at a lower dose and increasing only if needed, as individual needs and reactions vary. It is important to consider elemental magnesium amount (the actual magnesium content available for absorption) in supplements. Taking more than 350-420 mg of elemental magnesium daily may cause side effects like diarrhea, nausea, or muscle weakness, and may not provide extra sleep benefits. Magnesium is often taken about 30 minutes before bedtime for sleep support. Consulting a healthcare provider to find the appropriate dose based on personal health and conditions is recommended. Magnesium supplements can help with sleep onset and quality, but correct dosing and form are key for effectiveness and safety.
