General Dosage
200-400mg elemental magnesium daily
Maximum dose: 350mg/day from supplements (NIH Upper Tolerable Intake Level)
Magnesium Dosage Guide
SC
DJP
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Dosage Recommendations
General recommendation: 200-400mg elemental magnesium daily
Timing: 30-60 minutes before bed for sleep; with meals for general use • Take with food for best absorption.
Dosage by Condition
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Sleep support | 200-400mg glycinate, 30-60 min before bed | Strong |
| Anxiety | 200-400mg glycinate, divided doses | Moderate |
| Migraine prevention | 400-600mg daily | Strong |
| Muscle cramps | 200-400mg daily | Moderate |
| Constipation | 200-400mg citrate | Strong |
Upper limit: 350mg/day from supplements (NIH Upper Tolerable Intake Level)
Timing & Absorption
30-60 minutes before bed for sleep; with meals for general use
Best taken with food for optimal absorption.
References
- Boyle NB, Lawton C, Dye L (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. DOI PubMed
- Arab A, Rafie N, Amani R, Shirani F (2023). The Role of Magnesium in Sleep Health. Journal of Research in Medical Sciences. DOI PubMed
- Chiu HY, Yeh TH, Huang YC, Chen PY (2016). Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis. Clinical Journal of Pain. DOI PubMed