Recommended magnesium dosage

The recommended magnesium dosage varies depending on individual needs and existing health conditions:

1. Adults:

   • General recommendation: 300 to 500 mg per day, typically taken at night due to its calming effects 1 2.
   • Functional medicine suggests an optimal intake of 450 to 800 mg per day to improve sleep, cognitive function, and energy 3.
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       Magnesium Types & Dosages

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       2

       Magnesium Cheat Sheet

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       3

       Optimize Magnesium Levels

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       4

       Magnesium Benefits

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2. Children:

   • For a 50-pound child: Approximately 100 mg.
   • For a 100-pound child: Approximately 200 mg 4.

3. Special Cases:

   • Pregnant women: About 360 mg per day.
   • Individuals with high physical activity or those who sweat a lot may require an additional 10-20% above the RDA 2.

Safety and Forms

• Forms like magnesium glycinate and threonate are often recommended for their high bioavailability 1 5.
• Younger individuals and those with specific health issues should consult with a healthcare provider to determine the best form and dosage.

Overall, supplementing with a well-absorbed form of magnesium and adhering to recommended dosages can greatly benefit overall health and well-being.