I’m not gonna start magnesium right away because it can be really hard on your stomach. I’m starting at 150mg of vitamin b1 per day, but dispersed in 50mg capsules three times a day. I think the dosage can be calculated by weight or something like that, typically people say roughly 1mg per pound of body weight from what I’ve seen. I’m a 120lbs female and I’m taking more than 120mg though!