I have Osteopenia so I've been taking 1500 - 2000 mg of Calcium + VitD per day but am having leg cramps. I presume that I need more Magnesium. Does anyone know how much?
Posted by bluelyme (Member # 47170) on :
Could be potassium deficiency too..there are some good threads on mag . Recently i was suggested mag theonate .i take lots of citrate but have been slowing it down to address biofilms. .. can you test yourself or see a kinesiologist?
Posted by Lymetoo (Member # 743) on :
Vitamin D depletes magnesium, so you have to really take a lot.
You can take mag to "bowel tolerance" .. when your gut lets loose, you know you've hit your maximum!
Posted by tulips (Member # 44773) on :
Thanks. I didn't realize that about Vitamin D. MAnd I hadn't thought of Potassium too. Bluelyme, what can a kinesiiologist tell?
Posted by TF (Member # 14183) on :
Here is a quote on the amount of magnesium to Vit D:
"Personally, I think we should consider that part of the vitamin D deficiency epidemic is an underlying magnesium deficiency. That could mean that we don’t really need extraordinarily high doses of vitamin D, but a combination of vitamin D along with magnesium to make the vitamin D work. I often recommend 1,000-2,000iu along with 600 mg of elemental magnesium."
Chelated magnesium is supposedly the best absorbed magnesium. You can buy it at Whole Foods.
Posted by randibear (Member # 11290) on :
I read an article called 5 supplements you shouldnt take and calcium, b6, and e were among them.
saidc calciumblokes arteries and causes more problems than it helps.
always something.
Posted by sixgoofykids (Member # 11141) on :
Be sure you're getting strength training or rebounding in addition to the supplements. NASA uses rebounders to rebuild astronaut's bone density after being in space. The changes in gravity on the rebounder rebuilds bone density better than anything else NASA tested.
Posted by tulips (Member # 44773) on :
What is rebounding?
Posted by Lymetoo (Member # 743) on :
Rebounding .. as in buying a rebounder (small trampoline) to jump on.
Randi.. That is correct. Most of us do not need calcium, we need magnesium for our bones. I also take Vit K2.
B6 can become toxic far too easily .. so you are correct on that one too. Look at any packaged foods, because they are ADDING B6 to many cereals and other drinks and foods.
Posted by tulips (Member # 44773) on :
Thanks
Posted by tdtid (Member # 10276) on :
Fascinating topic. I too have Osteopenia but my doctor also put me on Vitamin D.
I do take Magnesium but was also told to take Calcium.
It sounds like taking one, ie Vit D will cause issue with the Magnesium and you just go around and around in circles.
Pretty soon you are taking a whole handful of vitamins and minerals. Is that what most of you are doing? Or am I in overkill mode?
Posted by Lymetoo (Member # 743) on :
Here is more info on magnesium and Vitamin D .. etc
I have osteopenia and low Vit D. I take 2,000 iu of Vitamin D daily and I take magnesium daily. I don't take calcium (the supplements made me sick--so I try to drink a glass of skim milk per day). I take hormone replacement which helps bones and I do weightlifting.
This has caused me to increase my bone density and not lose anymore. So, my doc is very happy with my progress and so am I. I think the weightlifting is key! (I am naturally small-boned and have likely had low bone density my entire life (per my endocrinologist). For me, it is probably normal to be below the range, but I got too far below the range especially in my back.)
I was taking a small amount of mag (1/2 of a MagTab SR daily) but now I am increasing it to 200 mg of chelated magnesium daily.
If I get good results on that dose, I may raise it further to 400 mg.
So, if you are taking calcium, there are a few other things you must take with it--magnesium and Vit D for sure and some add a few other things. Read various websites and decide for yourself what you want to do. Here is an example:
I actually take the liquid mag that you had recommended to me quite a while back. I was only commenting that this was an interesting topic but doing things by the book for the most part.