Magnesium
crisb2
Posts: 329 Member
How much magnesium do you have as a daily goal?
I'm supplementing, and I'm thinking 2 200mg pills a day may not be enough because I'm constantly craving chocolate, I've been having stiff muscles in my hips and now my back is in severe pain and lastly a couple days a week it's hard for me to fall asleep. It's my understading that these are all signs of magnesium deficiency. But, how much is too much?
I'm supplementing, and I'm thinking 2 200mg pills a day may not be enough because I'm constantly craving chocolate, I've been having stiff muscles in my hips and now my back is in severe pain and lastly a couple days a week it's hard for me to fall asleep. It's my understading that these are all signs of magnesium deficiency. But, how much is too much?
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Replies
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I use Lyle McDonald's recommendation of 4-500 magnesium citrate. The liquid can be found in the laxative area, not the vitamin area. Since it can have a laxative affect, your body will let you know if you've taken too much. Are you getting enough potassium too?0
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I second everything from the above post. They all work together in some sciency way I don't understand, so make sure its not actually potassium or sodium that are low. As for the magnesium, if you take too much you'll know for sure, but just from laxative type symptoms, so it won't hurt you or anything.0
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Yeah, I know about the laxative effects of excess magnesium. But, I also wanted to know if these could be signs of low magnesium. I think I'm low in sodium, my supplements should be arriving in the mail on Monday.
Here's what I take every day, in this order:
a) 1 Multivitamin, 1 200mg Magnesium, 2 99mg Potassium Citrate
b) 1 500mg Calcium
c) 2 99mg Potassium Citrate, 1 Omega-3 180/120
d) 1 500mg Calcium
e) 1 99mg Potassium Citrate, 1 200mg Magnesium, 1 Omega-3 180/120
And whatever I get from food... which I honestly don't monitor much.0 -
I had to go back and look for the info. All I could remember is that it never occurred to me that mag could be used as a laxative so it took me forever to find the citrate. Lyle McD recommends the citrate bc magnesium oxide (most commonly available) is poorly absorbed. So, it's possible you may still be deficient in mag. I'm not sure if there are other forms available. Those are the only two cited in that paragraph on supplementation.
Eta: this is only addressing your mag supplementation. I'm not sure whether a deficiency is causing your pain. The supps helped me with muscle cramps but it sounds like you're having more pain than cramps.0 -
I take one 500mg pill daily after dinner, mostly to avoid night time leg cramps.0
