Magnesium
The recommended maximum intake level for supplement form magnesium is 350 mg/day which is the equivalent of 4 capsules per day.
Recommended Use: As a dietary supplement, take 3 capsules before bed or as directed by your health care practitioner.
Creatine
As a dietary supplement, take 5 grams (approx. 1 teaspoon = 5 grams) in your post-workout shake, or as directed by your health care practitioner.
If it's your first time using creatine take 2-4 servings per day for 1 week then drop down to 1 serving daily - this process is known as the creatine loading phase that ensures your muscles are creatine saturated as quickly as possible.
