why are these doses much higher than the recommended 250-500mg daily combined

The recommended doses of magnesium for general supplementation typically range from 250–500 mg daily, but specific doses for sleep improvement or particular health goals can be higher due to individual needs or specific conditions.

Reasons for Higher Dosages:

1. Targeted Effect: Higher doses, such as those around 400 mg or more before bedtime, are often recommended for specific effects like enhancing sleep quality more effectively or addressing deficiencies 1 2.

2. Bioavailability: Magnesium threonate, in particular, is noted for its ability to significantly cross the blood-brain barrier, which means higher doses may be necessary to achieve the desired neurological impacts compared to other forms like glycinate or oxide 2.

3. Individual Variation: Dosage may vary based on individual outcomes, weight, and specific health goals. Those under physical or psychological stress might benefit from adapting their dosage accordingly 3.

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4. Supplement Type: The effective range for various magnesium types differs; while general recommendations apply to all types, forms like magnesium threonate may require higher doses for optimal results due to their targeted action on brain health and sleep quality 2.

Summary

While the general recommendation is 250-500 mg, the use of higher doses, particularly for enhancing cognitive function and improving sleep, reflects the need for individuals to adjust based on their specific health contexts and goals. Always consult healthcare professionals before starting a new supplementation regimen.