How much magnesium should I take?

When considering magnesium supplementation, dosage can vary based on individual needs and the specific form of magnesium used. Here are some insights from Andrew Huberman and others on recommended dosages:

Recommended Dosages

• General Recommendations:

  • For sleep support, 145 mg of magnesium threonate is often suggested. This dosage suits many people, but personal needs can vary, so adjustments may be necessary based on individual tolerance and effect 1.
  • Dr. Rhonda Patrick mentions taking around 135 mg of magnesium citrate daily, noting that this form can stimulate bowel activity more than others, which might not suit everyone 2.

• Adjusting Dosages:

  • Some people may tolerate higher doses, while others might need to take less or stop if they experience gastrointestinal discomfort. Always observe how your body reacts 3.
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Forms of Magnesium

• Different Forms: Various forms of magnesium can affect absorption and side effects:
  • Magnesium Threonate: Believed to cross the blood-brain barrier more effectively, potentially offering cognitive benefits.
  • Magnesium Malate: Suggested for muscle recovery and minimal sedation.
  • Magnesium Citrate: Commonly associated with digestive stimulation 2.

Nutritional Sources

• Many people may not need supplements if they consume a balanced diet rich in magnesium. Foods high in magnesium include dark leafy greens, nuts, seeds, and whole grains 4.

Conclusion

Before starting any supplementation, it's advisable to consult with a healthcare provider to tailor dosage to your individual health needs and avoid potential adverse effects.