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50-100mg for sleep; 150-300mg for mood
For sleep: 30-45 minutes before bed, For mood: 2-3 divided doses with meals
Capsules
200-350mg elemental magnesium daily
Evening for sleep/relaxation (glycinate), Morning for energy (malate), Anytime (citrate)
Depends on goal - see notes
2-4 weeks
1-2 weeks
2-4 weeks
1-2 weeks
1-2 weeks
1 week
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