For women in midlife, target 320 mg/day from all sources, and keep supplemental magnesium at or below 350 mg/day.

For daily magnesium oxide intake, cap at 350 mg elemental magnesium from supplements unless your clinician advises otherwise.

Start with 10–20 sprays of topical magnesium per day (about 120–240 mg elemental magnesium), then adjust to comfort and goals.

For magnesium L-threonate, most adults use 1.5–2 grams per day in split doses, supplying about 100–144 mg elemental magnesium.

Most adults start with 1,000 mg magnesium L-threonate (≈75 mg elemental magnesium) taken 1–2 hours before bed for three weeks.

Most adults can safely get magnesium from food plus up to 350 mg/day from supplements; higher doses need medical guidance.

For anxiety, adults should keep supplemental magnesium ≤350 mg/day; higher amounts need clinician oversight.

Pumpkin seed oil contains only trace magnesium—about 3–4 mg per 100 g of oil, varying by processing.

Epsom salt contains about 9.86% elemental magnesium by weight, or roughly 495 mg per level teaspoon.