Verdict
Leaning for
300 to 500 mg of elemental magnesium a day is the right dose.
3 sources: 3 partly
By Arun AgrahriLast reviewed 3 timecoded sources
Short answer
300-500mg of elemental magnesium daily. Peter Attia treats 300-500mg as a minimum, and Rhonda Patrick puts adult men at about 400mg. Mark Hyman notes that meeting the RDA through food alone would take eating 115 almonds a day.
Magnesium supplements are worth taking.
The verdict on Magnesium overall. 8 sources: 6 positive, 2 partly
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
300 to 500 mg of elemental magnesium a day is the right dose.
3 sources: 3 partly.
Researchers say
3 partly
Rhonda Patrick, on The Dr. Hyman Show, at 1:19:09
Partly Video · Opinion
Open the tape at 1:19:09 →“300 milligrams you know is a good is a good range”
Mark Hyman, 3 mentions on this claim
Partly Video
on The Dr. Hyman Show, at 06:11 · partly
“most people do well with between 400 and a th000”
on The Dr. Hyman Show, at 07:17 · partly
“and then we need to be taking probably 300 400 milligrams a day”
on The Dr. Hyman Show, at 07:27 · partly
“to be taking probably 300 400 milligrams a day”
Andrew Huberman, on Huberman Lab, at 1:51:53
Partly Video · Opinion
Open the tape at 1:51:53 →“So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate, and there I'm referring to the elemental magnesium for you aficionados,”
Studies show
No study counted yet.
Rhonda Patrick, on The Dr. Hyman Show, at 1:19:09 Video · partly · Opinion
“300 milligrams you know is a good is a good range”
Mark Hyman Video · partly · 3 mentions
on The Dr. Hyman Show, at 06:11 · partly · Opinion
“most people do well with between 400 and a th000”
on The Dr. Hyman Show, at 07:17 · partly · Opinion
“and then we need to be taking probably 300 400 milligrams a day”
on The Dr. Hyman Show, at 07:27 · partly · Opinion
“to be taking probably 300 400 milligrams a day”
Andrew Huberman, on Huberman Lab, at 1:51:53 Video · partly · Opinion
“So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate, and there I'm referring to the elemental magnesium for you aficionados,”
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300 to 500 mg of elemental magnesium a day is the range on the record. Peter Attia, in an episode on bone health, treats 300-500mg as a minimum and calls magnesium part of "the big three" for bone, with calcium and vitamin D. Rhonda Patrick, on her own show, puts adult men at about 400mg and says physically active adults need 10-20% more because of sweat losses.
Mark Hyman, on his own show, notes that the 400mg RDA would take 115 almonds, 7 avocados or 12.5 bananas a day.
Standard blood tests for magnesium are unreliable. The body keeps blood levels steady by drawing from bone, which masks a real deficiency. Take smaller doses through the day for better absorption, and note that too much zinc can block magnesium absorption.
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