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)
Magnesium Glycinate Dosage Guide
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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
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Sleep support | 200-400mg elemental Mg, 30-60 min before bed | Moderate |
| Anxiety and stress | 200-400mg elemental Mg daily, divided or evening dose | Moderate |
| Muscle cramps / restless legs | 200-300mg elemental Mg before bed | Moderate |
| General magnesium repletion | 200-400mg elemental Mg daily | Strong |
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.
References
- Abbasi 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
- Boyle NB, Lawton C, Dye L (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients. DOI PubMed
- Held 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
- 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