The dosage of magnesium can depend on the form you're taking and your individual needs. For magnesium threonate, many people find a dosage of 145 milligrams to be beneficial. However, some people may need to adjust this amount higher or lower based on their individual response. It's important to note that about 5% of people report that magnesium threonate can disrupt their gut, causing issues like diarrhea or gastric distress. If you experience these side effects, it's best to discontinue use.
For other forms of magnesium, such as magnesium three and eight, or bisclycinate, I personally take these 30 to 60 minutes before sleep to enhance my transition time to sleep and the depth of sleep.
Remember, it's always best to consult with a healthcare provider before starting any new supplement regimen.