Daily How Much

Most adults take 1,500–2,000 mg of magnesium L-threonate daily in split doses, yielding about 100–150 mg elemental magnesium.

Most adults do well with 100–200 mg elemental magnesium from glycinate daily, staying under the supplement upper limit.

Most adults taking 5,000 IU vitamin D pair 200–350 mg supplemental magnesium, staying below the 350 mg-from-supplements limit.

Most adults with restless legs can trial 200 mg magnesium citrate at night, staying under the 350 mg supplement limit unless a clinician says otherwise.

For night leg cramps, many adults trial 200–350 mg elemental magnesium in the evening; keep supplement intake at or under the 350 mg UL.

There isn’t a single dose that lowers heart rate; meet daily needs and treat fast rhythms with a clinician’s plan.

For lowering blood sugar, many trials use 250–500 mg elemental magnesium daily; keep supplement-only intake ≤350 mg unless your clinician advises.

The right magnesium supplement dose depends on age, life stage, and your total daily intake from food plus pills.

For sleep, many adults trial 200–350 mg elemental magnesium at night; stay at or below the 350 mg/day supplement limit.

For adult men, magnesium supplements should stay under 350 mg per day; aim for 400–420 mg total magnesium from food and supplements.