Glycinate magnesium is a highly bioavailable and gentle form of magnesium. Glycine is easy to absorb, less likely to cause digestive issues, and calms the nervous system. Supplementation with magnesium glycinate may benefit:
- Improves sleep quality
- Eases anxiety and supports mental health
- Relaxes muscles and relieves muscle cramps
- Supports heart health and regulates heart rhythm
- Stabilizes blood sugar and insulin sensitivity
- Aids digestion and relieves constipation
- Supports bone mineral density and fracture prevention
The benefits of magnesium glycinate make it the top choice. However, to reap the rewards, you need to fine-tune your dosage.
Dosage considerations
There is no universally recommended daily allowance for magnesium. However, the National Institutes of Health sets a recommended dietary allowance based on age and sex.
- Men age 19-30 – 400mg daily
- Men age 31+ – 420mg daily
- Women age 19-30 – 310mg daily
- Women age 31+ – 320mg daily
how to choose best magnesium supplement? These figures represent optimal intake from both food and supplements. However, certain health conditions, medications, and lifestyle factors all impact your unique magnesium needs.
Age appropriate dosage
Since the NIH bases RDAs on both age and sex, it’s clear your age impacts magnesium needs.
- Teens 14-18 years – The NIH does not provide an RDA for adolescents but many experts recommend 300-400mg daily of food and supplements combined to support growth, development, and health. Teens should start on the lower end of that range from magnesium glycinate to avoid intestinal upset.
- Adults 19-30 years – Aim for the RDA which is 400mg daily for men, and 310mg daily for women. Magnesium glycinate pills often come in 100-200mg doses so adjust yours accordingly. Spreading doses throughout the day maximizes absorption while preventing digestive issues.
- Adults 31+ years – With age, magnesium deficiency and chronic disease risk increase due to medication use, surgeries, and age-related changes that impair nutrient absorption. Adults 31+ benefit from a daily dose up to 100mg above the RDA: 420mg for men, and 320mg for women. It is important to gradually increase higher-end doses.
Dosage optimization based on gender
As shown from the RDA differences, biological sex impacts magnesium needs – potentially due to differences in hormones, size, and physiology.
- Women – Tend to require lower doses due to smaller average body size along with periods, pregnancy, and menopause-altering needs. Track symptoms across your menstrual cycle and life stages, adjusting your dose to balance deficiency signs while avoiding diarrhea, the classic sign of excess. Those using birth control pills or hormone therapy need more magnesium to compensate for increased losses.
- Men – Utilize higher magnesium glycinate doses thanks to bigger frames and blood volumes along with distinct hormone profiles. However, men, especially those over age 50, should get bloodwork periodically to check serum magnesium and rule out prostate issues before significantly increasing supplementation.
Maintain optimal health with balanced nutrition, movement, rest, and self-care, as well as magnesium intake.
