The recommended daily intake of magnesium varies by age and gender, but most adults need between 300–400 mg per day.
For women going through menopause, a slightly higher intake may be beneficial to help with:
- Sleep issues
- Fatigue
- Mood swings
- Muscle cramps
Tip: Start with a lower dose and increase gradually if needed. Magnesium glycinate and citrate are well-tolerated forms. Always read the supplement label and talk to your doctor if you’re unsureThe recommended dosage of collagen varies depending on the form and purpose. Most studies suggest:
- 2.5 to 10 grams per day of hydrolyzed collagen peptides
- 40 mg daily of undenatured Type II collagen for joint support
Consistency is key — collagen works best when taken regularly over several weeks. It can be mixed into drinks, smoothies, or taken in capsule form Magnesium dosage can vary depending on age, gender, and individual needs. For most adults, a daily intake of 300–400 mg is recommended from both food and supplements.
It’s best to start with a lower dose and gradually increase if needed. Some forms, like magnesium citrate, may cause loose stools at higher doses, so it’s important to listen to your body.
Taking magnesium in the evening can support relaxation and sleep, especially during menopause when sleep disturbances are common.
Always check with a healthcare provider if you have any medical conditions or take medication