Rhonda Patrick· PhD
Some studies find benefit only at the higher end (600 mg/day) while lower doses (250–360 mg) often fail to help.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
Some studies find benefit only at the higher end (600 mg/day) while lower doses (250–360 mg) often fail to help.
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If GI upset is a problem, split the total into ~200 mg doses taken 1–3×/day. This keeps you in the 400–600 mg/day range shown to be effective while reducing loose stools.
the effective magnesium dose for preventing migraines seems to be around 600 milligrams per day which is almost twice the suggested upper limit to minimize gastrointestinal discomfort I think it's advisable to to divide the dose into smaller amounts such as 200 milligrams taken three times throughout the day
for optimal bioavailability of magnesium supplements it's also generally more effective to take the total daily dose in divided smaller am amounts rather than a single large dose so this approach allows for more efficient absorption by the body it can also minimize the potential GI discomfort