magnsesium question
kennygang
Posts: 93 Member
I have been supplementing with magnesium at night and all seems good. However, I am trying magnesium malate and it says to take during day with meals. If anyone else is on this type of mag can you tell me how much to take? I know doing this WOE we may need more than the recommended dose of bottle. Any insight would be appreciated. Thanks
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I've always read if your goal is to provide the maximum magnesium your body can use to start by taking 200 to 300mg doses 2 or 3 times a day. If that does not cause you any digestive response (grumbling like loose stools are developing) then you can increase the dosage until that happens. Then back off the dosage enough to prevent that from happening. This is how you know that you are providing all the magnesium your body can use.
It's not about determining how much you can use in one single dose as much as it is about determining how much you can use in the entire day.
If maximizing your dosage is not your goal, just take 500-600mg total in 2 half doses each day.0 -
I don't take this form, but in googling, I am wonder if maybe I should switch to it! A couple resources show:
How Much Magnesium/Malic Acid Should You Take?
Three of ProHealth's Double Strength Ultra ATP+ tablets contain 125 mg of magnesium and 1200 mg of malic acid - a very effective balance based on years of patient experience. The recommended starting dose is three tablets taken an hour before breakfast and at bedtime. The dosage can be gradually increased as needed.
Dr. Sarah Myhill says, “Magnesium is extremely safe by mouth – too much simply causes diarrhoea. Try increasing the amount of magnesium you take by mouth until it causes diarrhoea, then reduce the dose slightly so it does not. This is called taking magnesium to bowel tolerance...”(7)
Some people taking magnesium and malic acid have noticed symptom improvement in as little as 48 hours; however, it may take as much as four to six weeks.
Another resource:
The Recommended Daily Allowance (RDA) of magnesium, for the population in general, varies by age and gender.
For women:
19-30 years: 310 mg
31-Up: 320
Daily dosages of malic acid generally range from 1,200 mg to 2,800 mg.
It's likely to take some experimentation to find your optimal dosage. Your doctor and pharmacist can guide you on this.
A few studies have had success with intramuscular magnesium (injected into the muscle) as well as transdermal magnesium (applied to the skin.) These may or may not be options that are available to you.
Talk to your doctor.0 -
Both of those links are articles regarding fibro, CFS, and such. But I agree with @Sunny_Bunny_ - it is definitely a threshold thing. Go up until you get a digestive response, then go back down an increment. Remember, magnesium only stays in the body 12 hours, so two doses is best, if you can manage.0
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That is why I chose magnesium malate because of my fatigue and joint pain. I have only been on it for about a week but my joint pain and stiffness does seem better. My only issue is that I wanted to take magnesium to help me sleep at night. If I take these during the day with meals it defeats that purpose. I was thinking of taking the malate during the day at lunch and then taking regular mag ( I think I have citrate) at bed time. Any thoughts?0
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@kennygang - I don't see any issue with that if the malate doesn't make you sleepy and the citrate or whatever does. In fact, getting a larger spectrum of magnesium types may even improve absorption and efficacy.0
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Also, @kennygang, if you didn't see this thread Boron Experiment Results already, I would check it out. Might be some good info in there for you.
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