Magnesium Foundation FAQ: 275 mg, three capsules, and your total

Short answers about Magnesium Foundation, taken from its label. If this page and the bottle ever disagree, the bottle wins.

When do I take it?

Three capsules once a day. The label doesn't set a time; we suggest the evening, when you want to wind down. A bottle of 90 lasts 30 days. The step-by-step routine is in the Magnesium Foundation evening routine.

Why three capsules, and 275 mg of what?

275 mg of magnesium itself, which is 65% of the 420 mg Daily Value. Getting there takes 2,500 mg of magnesium glycinate, because the glycine is part of the weight, and three capsules is what fits that dose. The 2,500 mg figure is the whole compound, magnesium plus glycine. When you compare labels, compare the magnesium line, not the compound. Elemental magnesium: why the milligram on the front can lie shows how.

Does it have melatonin? Is it a sleep aid?

No and no. It is magnesium glycinate and nothing else active. Its label line is "Supports muscle function, eases tension & restores evening calm.*" The evening timing is a habit suggestion, not a sleep claim. More on the form in magnesium glycinate explained.

Can I take it with Rest Balance?

Yes, that's the Sleep Pair. Ask your doctor before Rest Balance, especially if you take medication or are pregnant or nursing: it has 10 mg of melatonin plus St. John’s wort, 5-HTP, L-tryptophan and ashwagandha. Skip other melatonin products while you take it. Rest Balance also has 13 mg of magnesium of its own.

Can I take it with Daily Foundation?

Yes. Daily Foundation in the morning with breakfast, Magnesium Foundation in the evening. Daily Foundation has 50 mg of magnesium as magnesium oxide, so together you get 325 mg from the two.

How much magnesium is too much?

The NIH Office of Dietary Supplements sets the adult upper limit for magnesium from supplements and medications at 350 mg a day. Food doesn't count toward it. Antacids, some laxatives and other supplements can contain magnesium, so if you take any other magnesium, ask your doctor about your total. Never double a missed dose.

With food or without? What about training days?

The label only says three capsules once a day, so either works. If capsules sit better on a full stomach, take them after dinner. On training days, same three capsules, same time; you don't need to move the dose around your workout. One fixed time is what makes the habit stick.

What's in the capsule? Any allergens?

The label lists no allergens. Besides the magnesium glycinate, the other ingredients are hypromellose (the plant-based capsule), magnesium stearate, silicon dioxide and rice flour.

Who should ask a doctor first?

• Anyone with kidney disease. The ODS notes the risk of too much magnesium is higher when the kidneys don't clear it well.
• Anyone taking antibiotics, osteoporosis medicines (bisphosphonates), diuretics or acid reducers. Magnesium can lower how well some of these are absorbed, and some of them change your magnesium levels.
• Anyone pregnant or nursing, or with a medical condition.

Do I need it if I eat well?

Maybe not. Leafy greens, beans, nuts, seeds and whole grains are good sources, and the adult Recommended Dietary Allowance is 310 to 320 mg a day for women and 400 to 420 mg for men. The ODS notes many people in the United States eat less than that. If your meals are varied and you're unsure, ask your doctor.

How soon will I notice anything?

Magnesium is a steady habit, not a switch. Results vary, so give it the whole bottle, 30 days, before you judge it. A one-line note each week in the free 14-day planner makes that easier than guessing.

What if my stomach doesn't agree with it, or it's not for me?

Loose stools, nausea or cramping are the usual signs of too much magnesium from supplements. Stop, and talk to your doctor before you restart. And if it simply isn't for you, email us within 30 days of delivery, opened bottle included, and we refund the product price. No need to send it back.

Still deciding? Find your formula, or browse the daily essentials. If you start, print the free 14-day planner and tie the bottle to one evening habit.

References

1. NIH Office of Dietary Supplements. "Magnesium: Fact Sheet for Health Professionals." ods.od.nih.gov
2. Magnesium Foundation label: Supplement Facts and suggested use.