Last updated: June 17, 2026 · Written by the Health Maker Team
Quick answer: Adults need roughly 310–420mg of magnesium per day from all sources (food + supplements), per the NIH Office of Dietary Supplements. Evening magnesium supplements commonly provide around 200–250mg of elemental magnesium, taken 20–30 minutes before bed. Always follow the label and start low.
How much is in a typical evening dose?
Most sleep-focused magnesium products deliver 200–350mg of elemental magnesium per serving. Health Maker's Magnesium Glycinate provides 250mg elemental magnesium from a highly bioavailable, stomach-friendly form. Remember the label number can refer to either the compound or the elemental amount — check which.
Why the form matters
Magnesium glycinate is magnesium bound to the amino acid glycine. It's well absorbed and gentle on digestion, which is why it's the form most often chosen for evenings — unlike citrate or oxide, which can have a laxative effect at higher doses.
When and how to take it
Take it about 20–30 minutes before bed, consistently, as part of a wind-down routine. Consistency matters more than precise timing. Pair it with a regular bedtime and dimmer evening light for best results.
Frequently asked questions
How much magnesium should I take before bed?
Adult RDAs are 310–420mg/day from all sources. Many evening supplements provide ~200–250mg elemental magnesium; follow the label and check with a healthcare professional.
Is glycinate gentle on the stomach?
Yes — it's well tolerated and not commonly associated with the laxative effect of citrate or oxide.
Learn more: how magnesium glycinate is used for sleep support · Browse Sleep Support.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is general information, not medical advice.