If you are going to supplement magnesium you need to have your doctor check for kidney functiontested by a doctor.
These are the instructions I use. However this is for maximum dosing and you may not want to go this far. Some folks suggest taking on an empty stomach which I do.
Choose the amino acid chelated form of magnesium glycinate identified on the label as an Albion patented product. Check label to be sure it is not a combo product including calcium or other minerals. This amino acid glycinate has an 87% absorption rate. Typically, these capsules will be 100 or 150 mg.
Ramp up or titrating up the dose from a small amount – one capsule a day…increasing every 4 – 5 days --- very slowly to allow for tissue saturation without causing bowel intolerance. The chelated amino acid form is specifically formulated not to cause bowel intolerance until dosing levels are quite high. The goal dose is 600 – 800 mg daily in divided doses. This form of magnesium does not depend on stomach acid for metabolizing so it can be taken with or without meals. Start with a low dose and titrate up very slowly so the tissues acclimate to the magnesium and eventually become saturated… this will be signaled by two soft bowel movements a day. Obviously, back down to a lower dose if diarrhea occurs. Diarrhea is counterproductive because electrolytes are lost.
Example - start one 100 mg capsule at bedtime…for 4 – 5 days….then:
Increase to another capsule at breakfast - continue 4 – 5 days, Add another 100 dose at lunch; continue 4 – 5 days; Add another 100 at dinner making a total of 400 divided over the day and evening. Then increase again starting with 200 at the nightly dose - wait 4 – 5 days etc. Always be very aware of loose stools and cut back immediately. You may have to coast a bit on a lower dose before trying to increase again… but eventually, you’ll find a dose that works without causing bowel intolerance. Everyone is in different stages of magnesium depletion and usage, so it’s simply a matter of trying and keeping track.
The very worst thing to do is take a large amount of magnesium all at once. That doesn’t accomplish the goal. It takes about 120 days to recycle old blood cells with new so results many not happen quickly.
The below book goes into much more depth:
The Magnesium Factor Magnesium researchers, Mildred S. Seelig MD. MPH. Andrea Rosanoff, PhD.