With the typical western diets being low in magnesium, it’s easy to see why this essential dietary mineral and electrolyte is an important daily supplement. Unless you eat a diet rich in nuts (especially walnuts) and leafy vegetables, you are likely not getting enough magnesium.
Aside from dietary requirements, magnesium is useful by itself and in conjunction with many cognitive supplements.
How much Magnesium you need depends on your goal and the form of magnesium.
If you are looking to take magnesium to make up for a dietary deficiency, then the recommended daily allowance for elemental magnesium is between 300mg and 450mg.
Magnesium bisglycinate is roughly 14% elemental magnesium, so you would need between 2 and 3 grams to achieve the recommended daily allowance.
Which Form of Magnesium is Best?
Magnesium biscglycinate chelate is one of the costlier forms of magnesium, especially if you are only trying to achieve your elemental RDA.
However, the chelated bisglycinate form is more bioavailable than other forms of magnesium. This makes it especially useful if you need a potent magnesium source for your cognitive stack. Here are some example supplement stacks which use magnesium.
Other forms of magnesium vary in terms of intestinal absorption. Magnesium oxide and magnesium chloride, although being cheaper forms of magnesium, tend to have the lowest absorption rates.
The bisglycinate form of magnesium is also easier to digest. Some people experience gastrointestinal discomfort when supplementing with other forms such as magnesium oxide or citrate.
When to take Magnesium
Since magnesium helps with sleep and because higher doses of magnesium can be sedative, mornings may not be the best time for supplementation. Dinner time or before bed might be the best times to take magnesium. Be sure to take magnesium with food as this helps with absorption.