What is the recommended dosage for magnesium?
Most people get more than enough magnesium from foods and do not need to take magnesium supplements. Excessive use of magnesium supplements can be toxic. In addition to what you get from food, the highest dose you should take of magnesium supplements is:
65 mg/day for children ages 1-3
110 mg/day for children ages 4-8
350 mg/day for adults and children ages 9 and up
These doses are the highest anyone should add to their diet. Many people ingest significant quantities of magnesium through the foods they eat. It’s safe to get high levels of magnesium naturally from food, but adding large amounts of supplements to your diet can prove dangerous. Do not exceed these maximum advised levels.
350 mg from supplements for anyone, but the total RDA is 420 mg for men and 360 mg for women, both over 31 years of age.
So the RDA should be met by food and/or supplement, but not by supplement alone.
double the RDA which is 450mg. Take mag based on bowel tolerance; ie continue to raise the dose until soft stool occurs the cap off and stay there. Should not supplement with calcium, only mag. ovoid oxide and citrate. best forms are glycinate and malate (there’s a couple others but they tend to be expensive like taurate).
take no more than about 200mg at each dosing but try to get to 600-800mg day.
400-420 mg