Absorption
✦Magnesium glycinate has the best bioavailability. Take in the evening for sleep benefits. Avoid taking with zinc as they compete for absorption.
Daily Dose
⚖
Common dose: 200-400 mg daily.
RDA: 400-420 mg for men, 310-320 mg for women.
Upper limit: Not established.
Best form: Magnesium citrate, magnesium glycinate.
Timing: With meals to enhance absorption.
Excessive intake from supplements can cause diarrhea. Blood testing is advisable to assess magnesium status.
Effects
Food Sources
- Pumpkin seeds150mg per 28g
- Dark chocolate64mg per 28g
- Spinach78mg per 100g
- Almonds76mg per 28g