Magnesium glycinate is a highly absorbable and gentle form of magnesium supplement that many Australians turn to for supporting muscle function, relaxation, and overall wellbeing. Understanding the right dosage is key to maximizing its benefits while minimizing any potential side effects. Here’s a fresh and clear guide to magnesium glycinate dosage tailored for Australians.
Recommended Daily Magnesium Intake in Australia
The Australian guidelines recommend a daily magnesium intake of:
- 420 mg for adult males
- 320 mg for adult females
Despite these recommendations, magnesium deficiency is surprisingly common. According to the Australian Bureau of Statistics, about one in three Australians over the age of two do not meet their Estimated Average Requirement (EAR) for magnesium. This shortfall is even more pronounced among teenagers, with 72% of females and 61% of males aged 14 to 18 not meeting the EAR.
Why Supplement with Magnesium Glycinate?
Many Australians struggle to get enough magnesium from diet alone due to lifestyle factors like stress, physical activity, excessive sweating, and digestive issues that deplete magnesium levels. Magnesium glycinate supplements offer a reliable way to meet your body’s needs thanks to their superior absorption and gentle effect on the stomach.
How Much Magnesium Glycinate Should You Take?
- Maintenance Dose: Starting with about 100 mg of elemental magnesium daily is a good baseline for general health support.
- Therapeutic Dose: For those needing extra support-such as to promote muscle relaxation or nervous system calmness-a dose of 300 to 400 mg of elemental magnesium daily is often recommended.
It’s important to note that magnesium glycinate supplements list the amount of elemental magnesium they contain, which is the actual magnesium available for your body to use.
Timing and Usage Tips
- Taking magnesium glycinate about 60 to 90 minutes before bedtime can enhance its calming and sleep-supporting effects.
- It’s best taken with food to improve absorption and reduce the chance of stomach upset.
- Start with a lower dose and gradually increase to assess your tolerance.
Special Considerations
- Children and Teens: Magnesium needs vary by age and sex; for example, boys aged 14-18 require about 410 mg daily, while girls need around 360 mg.
- Pregnant and Breastfeeding Women: Require slightly higher magnesium intake, typically around 350-360 mg daily.
- Upper Limits: To avoid side effects like diarrhea, the upper intake limit for supplemental magnesium is generally around 350 mg per day, but this can vary based on individual health status.
Consult a Healthcare Professional
Before beginning any new supplement, especially if you have underlying health conditions or take medications, it’s wise to consult with a healthcare provider. They can help tailor the dosage to your specific needs and ensure safe use.
Magnesium glycinate is a well-absorbed, stomach-friendly supplement that can help Australians meet their magnesium needs, especially when dietary intake falls short. Starting with a maintenance dose of around 100 mg of elemental magnesium and increasing to 300-400 mg daily for therapeutic purposes is a common approach. Taking it before bed and with food can optimize benefits and reduce side effects. Always seek professional advice to find the right dosage for you.