Magnesium Supplementation -- Your Experiences and Benefits
Magnesium Supplementation -- Your Experiences and Benefits , 12-11-2008 11:21 PM


Moderator


There seem to be several folks who use Magnesium as a dietary supplement here as they've mentioned it in their journals.

Do you take Magnesium?

How much and how often?

What reasons do you take it and what benefits have you experienced?

Ron aka "The Former Donut Junkie"



My Life Without Donuts Blog
My FaceBook Page
The Just This One Taste rationalization is the Kiss of Death to the success of your journey to healthy living! ~~Dr. Atkins
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-11-2008 11:30 PM


Administrator


500mg--daily--BEST AT NIGHT (you'll sleep like a baby!).

Jimmy Moore, "Livin' La Vida Low-Carb Discussion" forum owner
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RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-11-2008 11:31 PM


Moderator


I started taking Magnesium Glycinate several months ago for depression after reading George Eby's Website which chronicles his own battle with depression and how Magnesium has helped him in a huge way. Be advised it is a HUGE website with lots of detailed info on the plethora of benefits of Magnesium as a dietary supplement.


Ron aka "The Former Donut Junkie"



My Life Without Donuts Blog
My FaceBook Page
The Just This One Taste rationalization is the Kiss of Death to the success of your journey to healthy living! ~~Dr. Atkins
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-11-2008 11:45 PM


Moderator


I started taking it to better my sleep - when menopause set in - my sleep was non existent - magnesium helped tremendously . I also was told by someone that suffered from severe migraines that magnesium helped stave them off for them . I found that they helped stop the frequency of my headaches also . I take them daily - 250 mgs work for me now , 500 mgs. during menopause.

One minute, one hour, one day, 1 pound at a time ...



BEFORE>>>>>>>>>>>>>>>>>>>DURING>>>>>>>>>

commitment = success

Courage does not always roar. Sometimes it is a quiet voice at the end of the day saying .... "I will try again tomorrow". ~ Mary Anne Radmacher
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-12-2008 12:06 AM


Senior Low-Carber


Thanks for starting this thread Ron.

I'm taking magnesium for leg cramps and constipation. I still think I need to increase the dose I take (about 500mg daily) because I'm still getting leg cramps every night, although not as bad as they used to be. I take potassium too.
I want to know what type of magnesium to take. At present I'm taking chelated magnesium and a capsule that is a bio magnesium (oxide, phosphate, calcium absorbate, vits B6, D3, mangaese combo). What type do you take Jimmy?
Thinking of changing the latter one to Thorne's magnesium citramate.
Then again I might have a test to see what I'm deficient in.

Thanks
Annie

**Low Carb cooking site and forum**
http://www.lowcarbcooking.co.nz
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-12-2008 01:17 AM


Advanced Low-Carber


I take Magnesium Citrate 400-600 mg per day for stress. I would get these stress headaches at work where it felt like someone was tensing up the muscles in my forehead. As much as I wanted to relax I couldn't. The Magnesium made a huge difference! I usually take one at lunch and one at bedtime with an extra one if I feel a stress headache coming on.
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-12-2008 02:49 AM


Moderator


600 mg per day. Great sleeps and poops!
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-12-2008 03:02 AM


Expert Low-Carber


As you can see, almost everybody needs magnesium these days. Need can very with stress, so if pre-magnesium symptoms return, up your dose for a bit. My mom started out taking 2,000 mg a day for 10 days before her body recovered and she could lower the dose. She was caught up when her stools got too loose. Then she gradually cut back to about 500 mg a day.

With my clients I have not noticed a big difference between cheap or expensive magnesium. Anybody here notice a difference?

Mackay Rippey

Has your weight loss stalled because your body clock is out of sync?
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-12-2008 11:41 PM


Expert Low-Carber


Oh yea, huge difference. Taking a chelated version is much easier on your digestive track, especially if you are just starting. I take 500 mg of magnesium citrate every day. I learned about the benefits of magnesium in Michael Eades Protein Power Life Plan book.

Health wise, it is critical for heart and nerve tissue health, healthy blood sugar metabolism, muscle contraction, and vital to a host of enzyme functions. I take it to stay regular - it works!

For people who ingest lots of caffeine or take diuretics, magnesium deficiencies are common. Starting a low carb diet will cause a loss too, because of all the water your body releases when it stops having to dilute all that sugar..

Magnesium will help if you get charley horses in your leg muscles. My sweetie used to get horrible leg cramps in the middle of the night.. I kept telling him he needed magnesium.. FINALLY, he listened, took some, and the cramps went away.

Be careful to buy magnesium citrate, as it the most absorbable form.

FYI Food sources include: Pumpkin seeds, almonds, black eyed peas, cashews, kidney and lima beans, brazil nuts, pecans, tomato paste, halibut, artichokes, whole grains, blackstrap molasses, raw leafy vegetables, peanut butter, bananas, avocados.

Ellen
http://www.healthy-eating-politics.com
http://www.ketogenic-diet-resource.com
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-12-2008 11:46 PM


Moderator


Thanks Ellen - good post - that was very informative !!!

One minute, one hour, one day, 1 pound at a time ...



BEFORE>>>>>>>>>>>>>>>>>>>DURING>>>>>>>>>

commitment = success

Courage does not always roar. Sometimes it is a quiet voice at the end of the day saying .... "I will try again tomorrow". ~ Mary Anne Radmacher
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-13-2008 12:09 AM


Expert Low-Carber


You are welcome, glad to help! Gotta do something with all this trivia in my head..

Ellen
http://www.healthy-eating-politics.com
http://www.ketogenic-diet-resource.com
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-13-2008 01:20 PM


Advanced Low-Carber


Not to go off topic, but how much magnesium can you safely take in a day? I've been a bit afraid to go over the RDA because I read somewhere that too much can relax you to the point your heart stops. (Bit too relaxed for me, thanks!) But there have definitely been times when I've been under a ton of stress and 400-600 mgs doesn't seem to be enough.
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-13-2008 03:12 PM


Junior Low-Carber


Great info here! Thanks y'all!


Is that an okay type to take? I have not been consistent enough taking it to notice any difference.
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-13-2008 03:17 PM


Expert Low-Carber


She writes that magnesium absorption in the body is reduced, impaired or more is needed because of no less than 14 different interactions, including a high fat diet, a high fiber diet, extra folic acid, consumption of foods containing oxalic acid, high sugar intakes,etc.. Plus, she says as long as your kidneys are functioning at normal level, the possibility of toxicity is rare. She mentions that in medical cases where there is a genetic disorder of magnesium absorption, doctors give "heroic" amounts of 3000-4000mg per day directly into a vein. I take 500 mg daily per Protein Power Life Plan. I would think any amount on the lower end of 500mg -2000 mg a day would be okay. But I'm not a doctor, so this just logic on my part.

Ellen
http://www.healthy-eating-politics.com
http://www.ketogenic-diet-resource.com
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-14-2008 02:55 PM


Expert Low-Carber


I began taking magnesium supplements after reading "The Brain Trust Program" by Dr. McCleary.He made the comment that headaches can be caused by low magnesium. So, I had a headache as I was coming towards the end of a fast. I had decided to eat earlier but wanted to first give the magnesium a try. My headache vanished within the half hour. I've only had 2 headaches since I began fasting and I stopped them both with the magnesium supplementation. Once I took too much magnesium and that too was a moving experience.
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-14-2008 03:21 PM


Expert Low-Carber


Solshine, the magnesium oxide is not absorbed as well. There's a study quoted on Wikipedia that basically states that as a magnesium supplement the citrate form is sometimes used due to its increased bioavailability to other common pill forms, such as magnesium oxide. However, according to some studies magnesium gluconate may be more bioavailable than magnesium citrate. Learn something new every day..
I had a hard time finding the mag citrate (finally found it of all places at the local grocery store).

Ellen
http://www.healthy-eating-politics.com
http://www.ketogenic-diet-resource.com
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-14-2008 09:42 PM


Expert Low-Carber


The first sign of too much magnesium is loose stools. You will get these waaaaay before your are at risk to shut your heart down.

That said, the best way is to start at about 500 mg and increase the amount you take each day until your stools are soft. After a while, you may have to cut back, because your body has recovered from the deficit it had and requires a lower maintenance dose.

Mackay Rippey

Has your weight loss stalled because your body clock is out of sync?
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-15-2008 02:22 AM


Advanced Low-Carber


Hmmm...I'm reading this with much interest. My naturopathic dr. had me taking 500-1000mg/day of Magnesium Malate. The intent was to get off the inderal I was taking for an irregular heartbeat and it has worked. I also ceased to have random muscle cramps. I had been having 'charlie horses' in various spots, not just my calves. I wonder why nobody has mentioned this form of magnesium and if the type you all are taking is better?

Karen


Abundantly blessed,
~Karen (37)
Atkins: 1/5/09
Losin' my behind in 2009
My LC Blog






Till my first goal...
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-15-2008 03:55 PM


Junior Low-Carber


Thanks so much y'all!

Ellen, I'm a little more than halfway through this bottle and will definitely look for the citrate or gluconate version next time.

Do y'all combine it with Calcium? How does one determine the best ratio for them?
RE: Magnesium Supplementation -- Your Experiences and Benefits , 12-15-2008 10:27 PM


Expert Low-Carber


The magnesium I am taking now does contain calcium but once this is gone, I am going to get a plain magnesium. This is why.There is another low carb site that I visit regularly and I have been looking into vitamin D. Well, one thing lead to another and I discovered that since black people absorb calcium easier than people of other cultural backgrounds, they may not need to supplement their calcium. I had xrays about 3 years ago that revealed my healthy bone mass.This was without taking supps nor was I eating tons of dairy products. So right now, I do not think that I need calcium supplemented in my diet. I also know that blacks are more than likely to have vitamin D deficiency due to their natural sun protective factor. We do not get enough of the sunshine vitamin ( hormone ). So I also take vitamin D3. But everything that I take, I take for a reason.Therefore, I won't take a multivitamin.I'd rather take supplements that I truly need. Not only my age but my race and diet should play a roll in deciding what to take.