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Magnesium Glycinate Dosage Guide

Evidence:Moderate
·

This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

General Dosage

200-400mg elemental magnesium daily from magnesium glycinate

Maximum dose: 800mg elemental magnesium/day from supplements (tolerable upper intake level per NIH is 350mg from supplements, though glycinate is well tolerated above this)

Dosage Recommendations

General recommendation: 200-400mg elemental magnesium daily from magnesium glycinate

Timing: Evening or 30-60 minutes before bed for sleep support. Can be split into morning and evening doses for anxiety. • Take with food for best absorption.

Dosage by Condition

Sleep support
200-400mg elemental Mg, 30-60 min before bedModerate
Anxiety and stress
200-400mg elemental Mg daily, divided or evening doseModerate
Muscle cramps / restless legs
200-300mg elemental Mg before bedModerate
General magnesium repletion
200-400mg elemental Mg dailyStrong

Upper limit: 800mg elemental magnesium/day from supplements (tolerable upper intake level per NIH is 350mg from supplements, though glycinate is well tolerated above this)

Timing & Absorption

Evening or 30-60 minutes before bed for sleep support. Can be split into morning and evening doses for anxiety.

Best taken with food for optimal absorption.

Full Magnesium Glycinate Guide

References

  1. RCTAbbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences. PubMed
  2. ReviewBoyle NB, Lawton C, Dye L (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients. DOI PubMed
  3. RCTHeld K, Antonijevic IA, Künzel H, et al. (2002). Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. DOI PubMed
  4. Inagawa K, Hiraoka T, Kohda T, Yamadera W, Takahashi M (2006). Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms. DOI
  5. RCTDall RD, Cheung MM, Shewokis PA, Altasan A, et al. (2023). Combined vitamin D and magnesium supplementation does not influence markers of bone turnover or glycemic control: A randomized controlled clinical trial.. Nutrition research (New York, N.Y.). DOI PubMed
  6. RCTCheung MM, Dall RD, Shewokis PA, Altasan A, et al. (2022). The effect of combined magnesium and vitamin D supplementation on vitamin D status, systemic inflammation, and blood pressure: A randomized double-blinded controlled trial.. Nutrition (Burbank, Los Angeles County, Calif.). DOI PubMed