If you’re focused on wellness, you’ve likely explored various supplements to support your health goals. Odds are, you’ve heard about or come across Magnesium L-Threonate, a form of Magnesium generating buzz in the wellness world for its enhanced bioavailability. Given Magnesium’s key role in over 300 essential reactions in the body—including blood sugar control, blood pressure regulation, and muscle and nerve health—it’s no surprise that this new type of Magnesium is rising in popularity. If you’re considering taking this form of Magnesium, you might be wondering: How much Magnesium L-Threonate should I take per day? How much Magnesium should you take for your specific needs?

If you’re thinking about taking a Magnesium supplement, you have come to the right place. In this article, we’ll dive into the essentials of Magnesium L-Threonate consumption — covering the recommended dosage for adults, the factors that influence dosage, potential side effects, and tips for integrating this dietary supplement seamlessly into your daily routine.

Recommended Dosage for Adults

Magnesium L-Threonate is a relatively new form of the essential mineral Magnesium, identified in 2010. It’s been found to effectively raise Magnesium levels in the brain and neurons. Despite its benefits, there’s no established recommended daily allowance (RDA) for Magnesium L-Threonate specifically. So, a good rule of thumb is to check the supplement label to see what dosage is appropriate. However, there is an established RDA for standard Magnesium. We’ll cover the factors influencing conventional Magnesium supplementation below.

Factors Influencing Dosage

The recommended daily allowance of Magnesium, according to the National Institutes of Health Office of Dietary Supplements, depends on a few key factors: age, sex, pregnancy, and breastfeeding. Be sure to check the Magnesium RDA dosage table below to know what amount is right for you.

Age

Age can determine certain nutrient needs. Magnesium dosage varies by age to ensure you’re getting the adequate amount required for your body to function properly.

Sex

Males and females have different Magnesium requirements. Males typically have a higher recommended daily allowance of Magnesium, while females have lower levels of this essential mineral. Consider your age and sex to find the right dosage for you.

Pregnancy

Pregnancy increases the body's need for Magnesium to support the healthy growth of the baby. Maintaining adequate Magnesium levels throughout pregnancy is crucial for both the pregnant woman and the developing baby. Pregnancy status should be considered when determining a safe dosage.

Breastfeeding

Increased Magnesium requirements continue after a person gives birth and begins to breastfeed, so breastfeeding should be considered when determining the appropriate Magnesium dosage. Magnesium can also help with sleep deprivation and other challenges of the postpartum period, so it’s worth considering adding this dietary supplement into your routine during your postpartum health journey.

Check this Magnesium RDA dosage table to find out what amount of Magnesium is needed for your day-to-day health:

Additional Considerations Before Taking Magnesium L-Threonate

Before you start consuming Magnesium based on the factors above, it’s important to consider a few more aspects of your health.

Individuals with kidney disease or heart disease should not consume Magnesium L-Threonate supplements unless approved by their healthcare provider and under their supervision.

Individuals with any of the following health conditions may be at risk for low Magnesium levels. It’s important to consult with your healthcare provider to determine the right amount for your unique health needs.

• Gastrointestinal diseases
• Diabetes
• Pancreatitis
• Hyperthyroidism
• Alcoholism

If you have a health condition that can lead to Magnesium deficiency, your doctor may recommend supplemental Magnesium and monitor your levels over time to ensure you’re meeting your nutritional needs. You may even want to take a Magnesium deficiency test to monitor your Magnesium intake and overall levels.

Medication Interactions

While Magnesium is an essential mineral, Magnesium supplements can negatively interact with certain medications. Magnesium supplementation can lower your body’s ability to absorb certain medications, while other medications can cause low magnesium levels or poor Magnesium absorption. If you’re taking any of these medications, consult your healthcare provider before consuming Magnesium L-Threonate to determine if it is safe for you.

• Aminoglycosides
• Biphosphonates
• Antibiotics
• Diuretics
• Digoxin (Lanoxin)
• Labetol
• Levomethadyl
• Levothyroxine
• Penicillamine
• Diabetes Medications
• Osteoporosis Medications
• Thyroid medications
• Proton pump inhibitors
• Hormone replacement therapy

Magnesium Side Effects

Large doses of Magnesium can cause uncomfortable side effects, including:

• Nausea
• Abdominal cramping
• Diarrhea

To avoid these effects, follow the dosage guidelines on the supplement label and adhere to the recommended daily allowance limits set by the National Institutes of Health’s Office of Dietary Supplements.

It’s possible to consume too much of a good thing. Avoid excess Magnesium L-Threonate to prevent these harmful side effects.

How to Take Magnesium L-Threonate

So, when is the best time to take Magnesium L-Threonate? There are no specific dosage recommendations for Magnesium L-Threonate supplements. However, there is a recommended daily allowance (RDA) for Magnesium based on the National Institutes of Health Office of Dietary Supplements. A good practice is to check the RDA and follow the usage guidelines on the dietary supplement label.

Magnesium L-Threonate can be taken a couple different ways: via capsule or powder. Choose the form that best suits your lifestyle. Opt for capsules if you prefer to integrate them into your existing supplement routine. If you’re often on the go, the powder form can be easily added to water for convenience.

Takeaways

In this article, we explored everything you need to know about Magnesium L-Threonate dosage. We covered the recommended dosage for adults, factors influencing dosage, potential side effects, and tips on how to increase your Magnesium intake in your routine. Remember: Consider your age, sex, pregnancy status, breastfeeding, health conditions, and medications when determining if Magnesium L-Threonate is right for you. Consulting with your healthcare provider will help ensure you choose the appropriate dosage to maximize its benefits and support your overall health.

With this information, you can make an informed decision on Magnesium L-Threonate dosage and continue supporting your wellness goals with targeted supplementation.

If you’re considering Magnesium supplementation, choose high-quality forms found like Magnesi-Om®, our natural magnesium powder, to restore cellular balance.