I use Mag Glycinate 140 mg that gives about 33% of your RDA at 11 am. Read the labels. Be careful not to take any meds or supple around the Mag doses because it inhibits absorption . It may say 500 but it’s not all the true dose. I then take at 8 PM a dose of Miralax and about 300 mg of Mag Citrate. I alternate a powdered form of the Mag Citrate with capsules depending on how busy I am. Powder works better. I don’t absorb well. I get my Mg levels and all my electrolytes checked about every 3-6 months and I am always mid level or at least in the normal range. I could use more Mag but I don’t take it. I do eat very well, I only eat white bread on Saturday my cheat day, and I splurge on a little sugared dessert too. I basically eat fruit, veggies, Greek yogurt, meat, fish, almond butter and the bread I make with coconut flour, coconut oil,almond milk, eggs and add ground flax, psyllium, and pecan meal and a few other things,like xanthum gum, and baking powder etc. It’s gluten free too. Oh lots of water and my Linzess every am. I had a Sitz Study and I had minimal movement to the marker once it was in my Colon. Even though my thyroid is now fairly regulated my gut moves slow because many years of endometriosis like I mentioned( scar tissue). I do the best I can to stay out of the hospital. I have a medical background which helps also.