Dosage · Supplement
Magnesium: dosage and how to take it
200–400 mg elemental as glycinate, evening.
- Overall grade
- Grade B
- Last revised
- 0
- graded outcomes
- 0
- references listed
Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.
The evidence in words
How much to take
200–400 mg elemental magnesium in the evening from glycinate (gentle) or citrate (also helps regularity). Avoid oxide unless a laxative effect is the goal. Threonate is dosed for CNS uptake and costs more per milligram.
Timing & separation
Take Magnesium apart from: Levothyroxine (Binds thyroid hormone in the gut — separate by 4 hours.) · Antibiotics (Chelates quinolones/tetracyclines — separate by 2+ hours.)
Why the dose is what it is
As a counter-ion to ATP and a gate on NMDA receptors and calcium channels, magnesium tunes neuromuscular excitability, vascular tone, and insulin signaling. Low status nudges all of these toward over-excitation — cramps, higher blood pressure, poorer sleep.
Bottom line
One of the better-value supplements: 200–400 mg glycinate or citrate in the evening. Expect modest help with sleep, blood pressure, and migraine — most in those who were low to begin with.
How it is used
As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.
- Sleep / general
- 200–400 mg elemental as glycinate, evening.
- Regularity
- Citrate; oxide is laxative-forward.
Goes with
- MagnesiumFull Magnesium monographEvidence grade B
Questions people ask
Which form?
Glycinate for calm/sleep and gentleness; citrate if you also want regularity; skip oxide except as a laxative; threonate only if you specifically want the CNS-uptake angle and accept the cost.
Related reading
Entries that share this one's tags or conditions.
- Magnesium for Blood pressureEvidence grade B — ~2–3 mmHg in meta-analysisEvidence grade B
- Magnesium for MigraineEvidence grade B — Prophylactic; 400–600 mgEvidence grade B
- Magnesium for Correcting low statusEvidence grade A — Common dietary shortfallEvidence grade A
- Magnesium for HypertensionEvidence grade B — Small additive loweringEvidence grade B
Sources
This entry lists no references of its own — it is assembled from the entries it links to, whose sources are on their pages.
Last revised . A grade is this entry's reading of the evidence, not medical advice.