How to dose magnesium threonate

A commonly recommended starting dose is 145 mg of magnesium threonate, taken 30–60 minutes before bedtime. 1

• Dose adjustment: Some people may need a slightly higher or lower amount. 2
• Sleep stack: It can be used alongside 50 mg apigenin and 100–400 mg theanine; the supplements can also be taken individually. 3
• Timing and tolerance: Take the supplements 30–60 minutes before bed, ideally after not eating for about three hours. If magnesium threonate causes diarrhea or gastric distress, don’t take it; the appropriate dose for you may be zero. 4

Check with your physician before changing your supplement regimen. 5