Current guidelines recommend that women should be getting 320mg of magnesium per day & men 420mg per day through food & supplements.
1 of our capsules has 90mg of elemental magnesium, so depending on how much magnesium you're already getting through your diet (leafy greens, nuts, avocados etc). we recommend taking between 1 - 4 capsules per day.
If you're just starting out, I would go with 1-2 capsules per day.
1 capsule in the afternoon & the other before bed.
Then if you feel the need to increase ... add another 1-2 capsules at those different times.
The main thing is to monitor how you feel and only increase the dose if you feel it's necessary (staying within RDIs).
Apr 15, 2025