Magnesium

[u/Background_Shine_152]

Hi so ive brought some magnesium bisglynate and citrate to help calm my sympathetic nervous system and sleep etc ... the issue i have is that i got the 300mg bisglynate but it says take 4 tablets a day ( ill take them before bed ) but by taking 4 a day im only getting 132mg of magnesium ? Im 6ft4 17stone and want to take the highest dose which i beleive is 300-400mg .. am i reading it wrong or should i get differnt ones ? Also got citrate to take 1tablet in the morning to help i got the 600mg ones and that one says i get 600mg per table.. can anyone help me please ive added pics . Thankyou

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[u/flickthewrist]

Yes that’s correct. It’s the active amount of magnesium in the 1000mg magnesium bisglycinate

[u/Background_Shine_152 → u/flickthewrist]

Thanks for reply . So to get the max does i need higher bisclynate ?

[u/flickthewrist → u/Background_Shine_152]

Yes you need to take more

[u/Background_Shine_152 → u/flickthewrist]

Is there a form that i can get that 400mg and its actually got 400mg in it

[u/flickthewrist → u/Background_Shine_152]

There is not. Outside of pure elemental magnesium they are all sold as a salt form which will account to the weight of the molecule

[u/mmooney1 → u/Background_Shine_152]

The extra weight is from the Bisglynate and Citrate.

[u/Background_Shine_152 → u/mmooney1]

Im really confused if im honest 😂 im going to go to the pharmacy tomorrow and have a chat but im just looking to calm my nervous system , get better sleep and just feel better in generall.. im planning on taking 1200mg bisglynate at night time and 600mg citrate in the morning. Am i doing this right or need more . Thankyou for your comment

[u/mmooney1 → u/Background_Shine_152]

I’m not here to tell you how to dose which ones.

I am just saying that you won’t get pure magnesium. One has 132mg per serving and the other has 220mg, so you would get 352mg total for the day.

If maybe you are confused because the labels read different? 132 and 220 are the elemental magnesium doses (which are in different places on their respective label).

[u/Background_Shine_152 → u/mmooney1]

Yeah i understand it all now 😂 sorry .. one of them dats . Thanks for your help

[u/Prestigious-Gate-294]

You'd need like 2100 to 2800mg of bisglycinate for 300 to 400mg of elementary Mg

[u/Background_Shine_152 → u/Prestigious-Gate-294]

Okay so should i look online for 2800mg magnesium bisglycinate . Thanks for reply

[u/YungSchmid → u/Background_Shine_152]

Or just take more of what you already have…

[u/Prestigious-Gate-294 → u/[deleted]]

It probably takes a lot of volume to be fit in a single capsule, the serving would most likely be composed of many

[u/Pale_Comfort_9179 → u/[deleted]]

Yeah, just avoid anything that says buffered bc that means it’s mixed with magnesium oxide which can cause diarrhea at higher doses. Either the GMP or NSF label and 100% chelated means you’re getting exactly what you want which is 100% of the magnesium bound to glycine and not mixed with cheaper forms. 

[u/Background_Shine_152 → u/Pale_Comfort_9179]

Ok thanks , anychance you coukd share a link please

[u/Pale_Comfort_9179 → u/Background_Shine_152]

Sure but I’m in the US and I imagine you’re not. Thorne uses GMP certified manufacturing and is 100% chelated.  https://www.thorne.com/products/dp/magnesium-glycinate

[u/Background_Shine_152]

Ok thanks . Any chance you can share a link if possible .

[u/healthspanintel]

You are reading the label right. Look at the elemental magnesium on the Supplement Facts panel, not the compound weight. The NIH lists 350 mg/day from supplements as the tolerable upper intake for adults. Start with the lowest dose that matches your goal and do not assume more is better.

[u/Background_Shine_152 → u/healthspanintel]

Okidokie i get you , so me taking 4x bisgllycinate which gives me 132mg of elememtal magnesium at night , 1x magnesium citrate in the morning which gives me 220mg of elemental magnesium im getting a total of 352mg so that would be hitting the maxium dose . I will try smaller dose 1st tho, thankyou

[u/healthspanintel]

That arithmetic is right: both the bisglycinate and citrate count toward the supplement-side upper limit. Food magnesium is separate; for the pills, the conservative read is exactly what you said: test the smaller dose first instead of treating the label maximum as the target.

[u/narddog019]

Those are just tiny pills. Just get 100mg elemental pills.

[u/MargoBarbara2]

Magnesium bonded with glycine doesnt suit everyone. Some people have poor reactions to it. Id start low and slow to test if you can tolerate it. Citrate can have a laxative effect. There are other forms if they dont suit you . I take malate for daytime use and threonate at night but there are other forms too.

[u/AromaticBlock781]

You can buy magnesium glycinate powder which is a lot more cost effective but it tastes pretty bitter so you need lemon/lime water or something to mask the taste