Dosage Lookup
Magnesium
Strong
consensus
Consensus Protocol
Dosage
- 300-500mg elemental magnesium daily (Attia: 300-500mg
- Patrick: ~400mg
- Hyman: 400mg+)
Form
- Glycinate or malate for general bioavailability (Patrick)
- Carbonate for best absorption without GI effects (Attia)
- Threonate for cognitive focus only — don't count toward daily needs
- Citrate/oxide if you want bowel regularity as a side benefit
Timing
- Smaller, frequent doses throughout the day for better absorption
- Carbonate in the morning (Attia's protocol)
- Evening dose for sleep support
Notes
- Standard blood tests for magnesium are unreliable — the body maintains plasma levels by drawing from bones, masking true deficiency (confirmed by both Attia and Patrick)
- Excessive zinc supplementation can inhibit magnesium absorption
- Physically active adults need 10-20% more than sedentary RDA
Expert Positions
What Each Expert Says
On the Huberman Lab channel, multiple guests discuss magnesium extensively. Dr. Rhonda Patrick identified magnesium as an essential mineral often lacking in the US population, emphasizing its role in ATP production and DNA repair enzymes. Dr. Mark Hyman discussed soil depletion reducing magnesium content in foods and shared a hospital anecdote about needing magnesium supplementation post-surgery. Dr. Andy Galpin noted that magnesium supplementation is recommended for roughly 90% of the athletes he works with, as exercise increases requirements and standard blood tests are unreliable indicators.
Unlock Expert Deep Dives
See exactly what each expert recommends — specific dosages, forms, timing protocols, and video citations with timestamps.
View Full Report