Yep I've been taking that recently, stir 3g into a couple ounces of warm water or any beverage and drink it. Without mag I get charlie horses every night too it's awful.

Eta: I take the natural calm on the left.

Oh also take the natural calm before bed it knocks me out

The standard of 320mg is considered by some experts as too low, as the guide was set when veggies provided a lot of Mg back in the 1920s, now with factory farms, and soils not amended with minerals, then veggies are far less likely provide these minerals.

Since many on LCHF don't consume veggies then you aren't even getting small amounts daily to offset the higher calcium in cheese and dairy.

In addition it is not flushed from the kidneys but from the colon, this is where the NATURAL protective 'fall back" of too much is to cause a laxative effect. So in a sense you can't do too much trouble as your gut will react..and warn you to take less.

Mg is one of the most confusing minerals for most to understand, and there are so many versions of it. If you consume high dairy or calcium rich foods then you must prevent the muscle constriction caused by calcium with supplemented Mg. ( In the ER during heart attack Mg is given) the correct ratio is 2 Mg:1 calcium, and 1:1 is more risky for muscle cramps.
here is just one link: many more articles abound http://www.mgwater.com/mgrda.shtml

Lots of pink salt and lots of bone broth! I hate the taste of bone broth so I cook with it a lot and it's helped so much! And it's super cheap to make

Christine_72 wrote: »

Oh boy I sometimes have to take over 1200mg of Magnesium (toileting probs). I hope I'm not doing any damage??

You going to the bathroom is your body flushing the excess out, that's why it works for that purpose.

Christine_72 wrote: »

Oh boy I sometimes have to take over 1200mg of Magnesium (toileting probs). I hope I'm not doing any damage??

Likely not. I read a bunch of dire warnings, followed by the information that kidneys get rid of excess Mg that has been absorbed. But you can always ask your doc. I agree, in theory, that if the Mg is drawing water into your gut, it's because it isn't being absorbed. I simply don't trust my health to theory, and like to double check anything that I take. (Because, also in theory, Mg has a muscle relaxing effect that could be helping your gut move more efficiently, and it might not be entirely the osmotic effect. Bottom line: we don't know).

KETOGENICGURL wrote: »

Since many on LCHF don't consume veggies then you aren't even getting small amounts daily to offset the higher calcium in cheese and dairy.

That's not really true. Animal meats contain magnesium. 100 grams of beef, chicken, or pork has 20-30g of magnesium, and without the oxalates, phytates, and other nutrient-binding compounds found in plants, the magnesium found in meat is more highly bioavailable. Add bone broth into the mix, and you've got a fair bit more, as well. This means that while we may take in fewer grams, we can use more of what we take in. Also, since we don't eat a "mixed" diet that contains grains and other phytate and oxalate heavy foods, all bets are off with the RDA recommendations.

Tanukiko wrote: »

Is 1 avocado meeting all your potassium needs? I eat an avocado a day and I'm always low on Potassium. I need to find another source other than yams which are too high carbs at this point in my journey.

Coffee.

I'm actually not joking. Coffee's a good source of potassium. So if you're drinking it, you're likely getting enough. There are also small amounts in a bunch of other stuff. Spinach is another big one for potassium, though, and likely easier on your carb goal. Also, meat has around 250mg potassium per 3oz serving.

Odds are good, then, that you're getting enough to at least maintain your levels. It's always hard telling, because it's optional on nutrition labels, so if you're eating anything other than whole foods, and tracking using anything other than the USDA numbers, you're likely missing a lot of smaller sources.

Are you "low on potassium" as in not reaching the RDA, or are you experiencing symptoms commonly associated with low potassium? The former is a non-issue. Aside from the labeling being optional, the RDA for potassium is insanely high. As in, most people don't actually need that much (it was derived from something like what it takes CVD patients to keep from having a heart attack, or somesuch, as I recall, because it's about all they have to go on; for the average person, they basically pulled the number out of their *kitten*).

If the latter, then it's possible it's not potassium. Be sure to check your sodium and magnesium intake, too. You might need to bump up the other two a bit to balance things back out.