Magnesium.....how much?
SlimSonic
Posts: 127 Member
My magnesium tablets have just arrived, Swanson ultra, super strength magnesium citrate 225mg.
How many should I take & when? The bottle says 1 a day....
Any advice would be greatly appreciated.
How many should I take & when? The bottle says 1 a day....
Any advice would be greatly appreciated.
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Replies
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The advice I've seen says that when your stools are "comfortably loose" you are at the right dose. I'd start with one a day for 3-4 days, add as needed after that until you reach that state. I personally take 600mg/day but of mag glycinate, so they're not really terribly comparable.
Oh as far as when! Many people take them at bedtime because magnesium for a lot of folks is calming and helps with falling asleep. I take mine in the morning and at supper because there are some folks who find magnesium to be energizing and I appear to be one of them.2 -
It depends on if your intention is simply to supply magnesium or if you want to supply all the magnesium your body can use.
Take 1 a day to keep away cramps and balance electrolytes. If you want to maximize your magnesium to meet all of the possible needs, the advice says I've read says to increase your dosage until you get a digestive response. Meaning, once you've exceeded what your body is able to put to use, it will get expelled and you'll get loose stools in the process. Then back off your dose by 1 or half tablet.
It's a good idea to break up the dosing into morning and night too. If you're taking more than one anyway.3 -
I read a lot that we should be taking magnesium, but I've never been really clear on which one would be best for me and specifically folks on LCHF. Also, I've read that in order to increase the bioavailability is to take it with vitamin-D. Again. It's hard to parse out fact from fiction.
I've been collecting information about Magnesium. Apology for the long post but maybe others will find this interesting as well. Most of the below has been cut and pasted from various websites.
Most people do not achieve the recommended daily intake of magnesium, which is 320-420 mg through their diet. One way to increase magnesium on a low carb diet is to include these foods:
Magnesium Rich Foods AND LOW(er) CARB
Almonds 1 ounce (23 almonds) 78.0mg
Hazelnuts 1 ounce (21 hazelnuts) 46.0mg
Spinach, chopped ½ cup cooked 78.0 mg
I started looking at Magnesium supplements, when my friend had to have a colonoscopy and in order to prep for the procedure had to drink 30 fluid oz. of Magnesium citrate. He was cleaned out by the next day. He also has a lot of chronic joint pain which he said felt much better after taking the magnesium 'treatment'. I was wondering if magnesium malate, might be even better for his aches and pains. So, in addition to the quantity question posed by @Slimsonic, I want to piggy back and also ask which one is everyone taking?
Magnesium Aspartate: Worst Form: This form has increased bioavailability compared to oxide and citrate. There were some promising clinical trials conducted in the 1960s that found a combination of magnesium and potassium aspartates had a positive effect on fatigue and they reduced muscle hyper-excitability. Physiologically this makes sense since both magnesium and aspartic acid are critical players in cellular energy production. This form is not commonly found but has been used for chronic fatigue syndrome. Advise to avoid this form completely since aspartic acid is a component of the artificial sweetener aspartame, which can become neurotoxic when unbound to other amino acids.
Magnesium citrate: A commonly used form that has a good bioavailability compared to oxide. It is also very rapidly absorbed in the digestive tract but it does have a stool loosening effect. In fact, prior to a colonoscopy it is recommended to drink This form is found in many supplements and remains an option for delivering magnesium into the body. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.
Magnesium chloride: Though magnesium chloride only contains around 12 percent elemental magnesium, it has an impressive absorption rate and is the best form of magnesium to take for detoxing the cells and tissues. Moreover, chloride (not to be confused with chlorine, the toxic gas) aids kidney function and can boost a sluggish metabolism.
Magnesium carbonate: Magnesium carbonate is another popular, bioavailable form of magnesium that actually turns into magnesium chloride when it mixes with the hydrochloric acid in our stomachs. It is a good choice for people suffering from indigestion and acid reflux, since it contains antacid properties.
Magnesium Glutamate: Worst Form: Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them become neurotoxic when unbound to other amino acids.
Magnesium Glycinate: “Sweet dreams” Glycine is a well-known calming amino acid. This combination has good bioavailability and does not have a laxative effect since glycine is actively transported through the intestinal wall. Due to the calming and relaxing effect of both glycine and magnesium, this combination has been used successfully for chronic pain and muscle hyper tonicity. Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Magnesium Malate: “Pain Relief” This less well-known combination has been studied for use in fibromyalgia. Since malate is a substrate in the cellular energy cycle, it can help improve ATP production; there is some preliminary evidence that it may reduce muscle pain and tender points in fibromyalgia patients. Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid -- a natural fruit acid present in most cells in the body -- is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.
Magnesium Orotate: “Healing the Heart” This is another relatively unknown chelate combination containing orotic acid. This form has good bioavailability has had been studied specifically for heart health. Orotates can penetrate cell membranes, enabling the effective delivery of the magnesium ion to the innermost layers of the cellular mitochondria and nucleus. Orotates themselves increase the formation of RNA and DNA which can help heart cells repair and therefore improve function. The combination has been shown to improve heart failure, symptoms of angina and exercise performance in clinical trials.
Magnesium oxide: Worst form: Often used in milk of magnesia products since this form has a strong laxative effect. Even though this combination contains a large proportion of magnesium compared to the oxide molecule, it has poor bioavailability and readily causes loose stools; therefore it is considered the least optimal form to use as a supplement.
Magnesium-L-Threonate: This form of magnesium has recently been studied to improve memory and brain function. One preliminary study in animals found that it significantly enhanced both short-term and long-term memory, boosting scores by 15% for short-term memory and 54% for long-term memory compared to magnesium citrate.8 Based on this study, it appears that magnesium-L-threonate is a highly absorbable form of magnesium that can improve brain function. While this research is promising, more is needed to confirm its benefit.
Magnesium Pidolate (or picolinate):This form of magnesium has generated interest because it is very inexpensive and can easily be made into a liquid supplement. There really have not been any substantial research trials supporting its specific health benefits. The down side of this form is that the pidolate molecule does not have any additional health benefits.
Magnesium sulfate: This form is often used as an intravenous preparation but it is not used in oral formulations. Since it does have some absorbability through the skin, it is also found in Epsom bath salts. Considered an unsafe source of dietary magnesium.
Magnesium Taurate: Both magnesium and the amino acid taurine share the ability to improve cardiac function; each has a potentiating effect on insulin sensitivity and also a calming effect on neuromuscular excitability. The actions of both have striking similarities when it comes to cardiovascular health. They both have blood pressure reducing effects, stabilize nerve cells, improve the contraction of the heart muscle and have an anti-thrombotic effect. Additionally, low levels of vitamin B6 have been shown to further deplete both magnesium and taurine.
CITE: http://www.timeforwellness.org/blog-view/which-magnesium-supplement-is-best-and-for-who-336
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Wow..thank you Slimzandra...just want I personally needed. I just ran out of my magnesium supplement and I can't get anymore of the particular brand I was buying and now have to start searching for a new form. What caught my attention of the Mag Taurate as well as L-Threonate (alzheimers runs in my family). We'll see what the store shelves have!2
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Keep in mind that if:
You have any medical conditions like thyroid issues or autoimmune dysfunction, you'll need more mag than others.
If you drink/eat things that leech mag, heavily, like coffee or alcohol, you'll need more mag.
If you take meds that affect electrolyte balance, like diuretics, you'll need more mag than others.
Mag binds to ATP (the energy currency of the body.) It's super important.
I may add that link to the mag article @slimzandra . Thanks.
Edit: I "Awesome"'d your post.
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Also, we should include what @GaleHawkins offered on his thread about leg cramps and absorption of magnesium.
ancient-minerals.com/magnesium-sources/absorption
And what @Sunny_Bunny and Gale mentioned about the Magnesium Miracle by Dr. Carolyn Dean should also be included on any discussion about the importance of magnesium. Very informative video. Big Pharma Scandal. Thanks!
Here is another chart for increasing Mg via diet.
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I take mag glycinate and absolutely love it compared to the mag citrate. citrate didn't having any calming or relaxing effect on me, unless I take it in the form of natural calm.0
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slimzandra wrote: »Also, we should include what @GaleHawkins offered on his thread about leg cramps and absorption of magnesium.
ancient-minerals.com/magnesium-sources/absorption
And what @Sunny_Bunny and Gale mentioned about the Magnesium Miracle by Dr. Carolyn Dean should also be included on any discussion about the importance of magnesium. Very informative video. Big Pharma Scandal. Thanks!
Here is another chart for increasing Mg via diet.
@slimzandra thanks so much for your posts in this thread. I did order Dr. Dean's version after reading some of her web info and a couple Youtube videos.
Clearly my Mag/Pot Aspartate was not an ideal choice. About 3 months ago I started taking Kelp capsules for Iodine. From one of your tables I may be picking up some magnesium from it since that was about the time my legs/feet cramps faded away.
As I think back over the past 50 years the lack of magnesium may have been a basic issue in my health. 40 years of serious IBS could have only make it and other minerals absorption worse.
@SlimSonic thanks for starting this thread.
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I was also interested in transdermal applications. Like the Epsom salts or topical applications. I was thinking it would be less harsh on bowels, liver, kidneys, but read that the absorption rates are not as good as ingesting supplemental doses and can even cause skin irritation if overdone.
I think the key is "supplement" and I prefer a change in diet as the first course of action to see what impact on health and well-being prior to just ingesting supplements.
How about a spinach and kelp base add a scoop of chopped shrimp and crab topped with dried coconut and almond slivers, avocado and cheddar cheese? HAHA. Done!
One more interesting read from Keto reddit:
Citrate vs Malatate and various suggested products. https://www.reddit.com/r/Nootropics/comments/41q2ku/magnesium_citrate_versus_magnesium_malatate_which/?
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Very good info.0
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Thank you @slimzandra for the info. I have been wondering if I was taking the right one. Looks like citrate is good for me, but maybe husband should switch over to the glycinate.0
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My LifeExtenstion Boron came in today. It seems to be connected with magnesium levels in some shape or forum I am reading. Arthritis and Lupus are my two initial conditions of interest.2
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I found Magnesium Taurate at the Vitamin Shoppe and will give it a try. Everything else seemed to be a mixture of good and bad types of Magnesium. I'll start with 1/2 a pill just to play it safe!0
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Honestly, I take 400 mg of magnesium citrate every morning and sometimes 200 at night with zero issues. I love it.0
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GaleHawkins wrote: »My LifeExtenstion Boron came in today. It seems to be connected with magnesium levels in some shape or forum I am reading. Arthritis and Lupus are my two initial conditions of interest.
my boyfriend has been taking this http://www.amazon.com/Natures-Way-Calcium-Formula-Tablets/dp/B007RMK3II it has calcium, boron, magnesium, d3, and k2 in it. he said he feels much better when he takes it. I picked it up for him because it had the d3 and k2, the boron and mag were a bonus1 -
GaleHawkins wrote: »My LifeExtenstion Boron came in today. It seems to be connected with magnesium levels in some shape or forum I am reading. Arthritis and Lupus are my two initial conditions of interest.
@GaleHawkins - this is the best reference I've found on the Boron thing. www.health-science-spirit.com/borax.htm1 -
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I don't mean to derail but I'm a total noob and was hoping I could ask a quick question on this thread. Do I have to be taking a calcium supplement with my magnesium as well?0
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arditarose wrote: »I don't mean to derail but I'm a total noob and was hoping I could ask a quick question on this thread. Do I have to be taking a calcium supplement with my magnesium as well?
@arditarose there was a report that calcium supplements can raise the risk of heart attacks in females but that is all I remember and the wife and I talked about it. Some say we are overloaded on calcium and 80% of us are short on magnesium. Others may have specifics to offer.1 -
GaleHawkins wrote: »arditarose wrote: »I don't mean to derail but I'm a total noob and was hoping I could ask a quick question on this thread. Do I have to be taking a calcium supplement with my magnesium as well?
@arditarose there was a report that calcium supplements can raise the risk of heart attacks in females but that is all I remember and the wife and I talked about it. Some say we are overloaded on calcium and 80% of us are short on magnesium. Others may have specifics to offer.
Well I'll be honest...I read the Lyle McDonald Rapid Fat Loss book and although I didn't go as low calories as a PSMF, I used his protocol to at least create and aggressive deficit (for me) after a bulk. The only reason I started taking the magnesium was because the book said to do so, along with calcium. But now it seems like my calcium levels are way about the RDA.0 -
@arditarose here is a video that goes into some depth about what Gale was talking about - FWIW I STOPPED taking supplemental calcium after watching it...
https://www.youtube.com/watch?v=jqMSi3qQBRY 4 -
arditarose wrote: »GaleHawkins wrote: »arditarose wrote: »I don't mean to derail but I'm a total noob and was hoping I could ask a quick question on this thread. Do I have to be taking a calcium supplement with my magnesium as well?
@arditarose there was a report that calcium supplements can raise the risk of heart attacks in females but that is all I remember and the wife and I talked about it. Some say we are overloaded on calcium and 80% of us are short on magnesium. Others may have specifics to offer.
Well I'll be honest...I read the Lyle McDonald Rapid Fat Loss book and although I didn't go as low calories as a PSMF, I used his protocol to at least create and aggressive deficit (for me) after a bulk. The only reason I started taking the magnesium was because the book said to do so, along with calcium. But now it seems like my calcium levels are way about the RDA.
There are lots of foods with calcium in them. Dairy, obviously.
Not so obviously: Dark leafies and broccoli have high concentrations. Sardines, tofu (ew...sorry, I'm 12 this morning ), green beans. Oranges, strangely enough. I think edamame, bok choy... and other veggies have smaller concentrations, like tomatoes, romaine, celery, asparagus, some spices...
So if you are getting nutrient dense foods and are healthy, I think you are ok on the calcium.
Mag is important in energy processing. It doesn't make it into our foods as much any more due to depleted soil. And if you're interested in muscle strength, which it seems you are, def keep up with the mag.1 -
baconslave wrote: »arditarose wrote: »GaleHawkins wrote: »arditarose wrote: »I don't mean to derail but I'm a total noob and was hoping I could ask a quick question on this thread. Do I have to be taking a calcium supplement with my magnesium as well?
@arditarose there was a report that calcium supplements can raise the risk of heart attacks in females but that is all I remember and the wife and I talked about it. Some say we are overloaded on calcium and 80% of us are short on magnesium. Others may have specifics to offer.
Well I'll be honest...I read the Lyle McDonald Rapid Fat Loss book and although I didn't go as low calories as a PSMF, I used his protocol to at least create and aggressive deficit (for me) after a bulk. The only reason I started taking the magnesium was because the book said to do so, along with calcium. But now it seems like my calcium levels are way about the RDA.
There are lots of foods with calcium in them. Dairy, obviously.
Not so obviously: Dark leafies and broccoli have high concentrations. Sardines, tofu (ew...sorry, I'm 12 this morning ), green beans. Oranges, strangely enough. I think edamame, bok choy... and other veggies have smaller concentrations, like tomatoes, romaine, celery, asparagus, some spices...
So if you are getting nutrient dense foods and are healthy, I think you are ok on the calcium.
Mag is important in energy processing. It doesn't make it into our foods any more due to depleted soil. And if you're interested in muscle strength, which it seems you are, def keep up with the mag.
Okay cool. For some reason I got it in my head that they needed to be taken in a 1:1 ration. Out of all the foods you posted I only eat dark leafy greens and broccoli lol. Still, I think I'm getting enough C. Thanks all!0 -
arditarose wrote: »baconslave wrote: »arditarose wrote: »GaleHawkins wrote: »arditarose wrote: »I don't mean to derail but I'm a total noob and was hoping I could ask a quick question on this thread. Do I have to be taking a calcium supplement with my magnesium as well?
@arditarose there was a report that calcium supplements can raise the risk of heart attacks in females but that is all I remember and the wife and I talked about it. Some say we are overloaded on calcium and 80% of us are short on magnesium. Others may have specifics to offer.
Well I'll be honest...I read the Lyle McDonald Rapid Fat Loss book and although I didn't go as low calories as a PSMF, I used his protocol to at least create and aggressive deficit (for me) after a bulk. The only reason I started taking the magnesium was because the book said to do so, along with calcium. But now it seems like my calcium levels are way about the RDA.
There are lots of foods with calcium in them. Dairy, obviously.
Not so obviously: Dark leafies and broccoli have high concentrations. Sardines, tofu (ew...sorry, I'm 12 this morning ), green beans. Oranges, strangely enough. I think edamame, bok choy... and other veggies have smaller concentrations, like tomatoes, romaine, celery, asparagus, some spices...
So if you are getting nutrient dense foods and are healthy, I think you are ok on the calcium.
Mag is important in energy processing. It doesn't make it into our foods any more due to depleted soil. And if you're interested in muscle strength, which it seems you are, def keep up with the mag.
Okay cool. For some reason I got it in my head that they needed to be taken in a 1:1 ration. Out of all the foods you posted I only eat dark leafy greens and broccoli lol. Still, I think I'm getting enough C. Thanks all!
Yeah, I think I actually touched bok choy and tofu once once when I rang them up as a grocery-slinger many years ago.
Dark leafies and broccoli are higher ones. So it looks good. 
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baconslave wrote: »Yeah, I think I actually touched bok choy and tofu once once when I rang them up as a grocery-slinger many years ago. Dark leafies and broccoli are higher ones. So it looks good.
Bok choy isn't half bad.0 -
Made a BAD magnesium mistake.
Yesterday MotherEarth liquid under the tongue Magnesium came in a blue 8 oz bottle. It taste fine.
Today Dr. Deans' ReMag The Magnesium Miracle that is diluted in water came in a blue 8 oz bottle. It does not taste so fine uncut when placed under the tongue.
I got me a glass to mix it in and turned around and put it under my tongue instead. My teeth are still aching some two hours later. The all natural sorbic acid from Mountain Ash Tree Berries like to have taken out my teeth I think.
Well I need to get the snow blade off the tractor and put on the bush hog and mow the side of roads and some fields down at church. Trees are getting green and so is the grass.1 -
Has any of you been more sleepy after starting taking Magnesium like the two in my post above? I keep seeing people say do not use the ASPARTATE type. Does any one understand why because I have a good stock of it.
I am recovering from the Sorbic Acid accident yesterday because my teeth are starting to feel Keto slick again.0 -
OK, so if no calcium supplements then I could never stay under 50 grams of carbs a day. Can't imagine how with our WOE anyone can consume enough foods from above list to hit mdr for calcium w/o taking a pill. ( i take calcium/mag/zinc)0
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OK, so if no calcium supplements then I could never stay under 50 grams of carbs a day. Can't imagine how with our WOE anyone can consume enough foods from above list to hit mdr for calcium w/o taking a pill. ( i take calcium/mag/zinc)
@LINIA did you see the video I posted? The RDA for calcium of 1200mg/day is a made-up number according to Dr. Fung (how they got that # is explained in the video)0 -
Thanks so much for the info Slimzandra!!! This is what I have been needing. You are awesome!❤️0
