Most adults use 100–200 mg elemental magnesium from glycinate daily; do not exceed 350 mg/day from supplements unless your clinician directs.

For occasional constipation, typical liquid doses range from 6.5–10 fl oz (192–296 mL) once, taken with water.

For lysine and cold sores, adults often take 1,000 mg daily for prevention and up to 3,000 mg/day briefly during outbreaks.

For water-like liquids, one teaspoon equals about 5,000 milligrams; powders vary by density and packing.

In unit conversion, 5,000 micrograms equals 5 milligrams; divide micrograms by 1,000 to get milligrams.

In unit terms, 500 micrograms equals 0.5 milligrams.

One medium lemon provides about 30 mg vitamin C, ~80 mg potassium, and ~5 mg magnesium; part used and size change the totals.

One medium banana (118 g) packs about 32 mg of magnesium; smaller fruit lands near 27 mg and a large one about 37 mg.

Most women need 18 mg of iron daily; needs rise to 27 mg in pregnancy and drop to 8 mg after menopause.

For water retention, dandelion root is commonly 1.5–24 g dried per day or 250–1,000 mg extract, used short term.