General Dosage
200-400mg elemental magnesium daily
Maximum dose: 350mg/day from supplements (NIH Upper Tolerable Intake Level)
Magnesium Dosage Guide
Evidence:Strong
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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
Sleep support
200-400mg glycinate, 30-60 min before bedStrong
Anxiety
200-400mg glycinate, divided dosesModerate
Migraine prevention
400-600mg dailyStrong
Muscle cramps
200-400mg dailyModerate
Constipation
200-400mg citrateStrong
| 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.
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References
- ReviewBoyle NB, Lawton C, Dye L (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. DOI PubMed
- ReviewArab A, Rafie N, Amani R, Shirani F (2023). The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biological Trace Element Research. DOI PubMed
- Meta-analysisArgeros Z, Xu X, Bhandari B, Harris K, et al. (2025). Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.. Hypertension (Dallas, Tex. : 1979). DOI PubMed
- Meta-analysisChen F, Wang J, Cheng Y, Li R, et al. (2024). Magnesium and Cognitive Health in Adults: A Systematic Review and Meta-Analysis.. Advances in nutrition (Bethesda, Md.). DOI PubMed
- Meta-analysisCurran J, Ross-White A, Sibley S (2023). Magnesium prophylaxis of new-onset atrial fibrillation: A systematic review and meta-analysis.. PloS one. DOI PubMed
- Meta-analysisGroenendijk I, van Delft M, Versloot P, van Loon LJC, et al. (2022). Impact of magnesium on bone health in older adults: A systematic review and meta-analysis.. Bone. DOI PubMed