This Magnesium Rotation Method will give you 480 to 630 mg of magnesium per day, plus an additional 400 mg for the days you need that extra digestive support from Mag Citrate.
The U.S. RDA for adults over age 30 is 320 mg (women) to 420 mg (men) each day. In reality, many women and medical conditions may require higher doses of magnesium. Some may need more; some may do fine on less.
Here is a simple method for you to find out how much magnesium you need.
To know if you need a higher dose, try the “bowel tolerance test” described below. Note, this test should be done using magnesium glycinate.
This means you go up in doses every two days until your stool becomes loose. Some women are so depleted (stress and sugar are common magnesium robbers) that they need as much as 1200 mg per day to replenish their reserves. Once you get a loose stool, back off to a lower dose.
Here is an example and a hypothetical situation:
Day 1 – 300 mg per day – regular stool or constipation
Day 2 – 300 mg per day – regular stool or constipation
Day 3 – 600 mg per day (300 mg in the morning and 300 mg at night) – regular stool or constipation
Day 4 – 600 mg per day (300 mg in the morning and 300 mg at night) – regular stool or constipation
Day 5 – 900 mg per day (600 mg in the morning and 300 mg at night) – regular stool or constipation
Day 6 – 900 mg per day (600 mg in the morning and 300 mg at night) – loose stool
Day 7 – Back off to 600 mg per day (300mg in the morning and 300 mg at night) to go back to regular stool.
Continue taking 600 mg of magnesium glycinate per day until you develop loose stool, then back off again. If not, stay on this dose. Magnesium is one nutrient I recommend taking long-term. In times of stress, you may need to increase the dose.
