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Hi all, looking for the right kind of mg to take, and the dosage? and where do you get it? thanks, dee
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NP40
Frequent Contributor (1K+ posts)
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We used magnesium citrate. It's cheap and readily absorbed. Wal-Mart carries it.
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Posts: 163 | From maine | Registered: Oct 2003
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Vermont_Lymie
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Hello -- if you use the search function for magnesium, you will find several old but still useful threads on this topic. Marnie has had interesting things to say on this.
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You will get varied responses on this... the following are just some notes I compiled during my personal research.
Personally, I use two different forms. My LLMD recommended "Natural Calm" by Peter Gillham's Natural Vitality. I purchase mine over the internet, sometimes on Ebay. This is a powdered form that is dissolved in water and drunk like a tea. I also use the Slow-Mag tablets (which are timed release), mostly on the days when I just can't stomach drinking any tea. These can be purchased from the pharmacy section at lots of stores (ie- Target, Walmart, etc).
Hope this helps! -----------------------
MAGNESIUM
WHAT IT DOES Magnesium is necessary for normal function of bone, protein, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, clotting blood, nerve conduction, cardiac function, immune function and the production and transfer of ATP - the muscle's energy source. Chronic deficiency can produce long-term damage and can be fatal.
SOURCES OF MAGNESIUM Dietary sources include chocolate (yay!), nuts, seeds, green vegetables such as spinach, nuts, and whole grains. Most refined and processed foods are usually low in magnesium. Whole-wheat bread, for example, has twice as much magnesium as white bread because magnesium-rich germ and bran are removed when white flour is processed. You can also use magnesium rich salt and bottled water that is rich in magnesium (also, hard water contains more magnesium than soft water). Since minerals can also be absorbed through the skin, try putting Epsom salts in a hot bath and taking a long soak.
COMMON CAUSES OF MAGNESIUM DEPLETION It's estimated that as many as 85% of Americans are deficient in magnesium. The average American diet is magnesium deficient and the soil contains almost no magnesium. Stress depletes magnesium levels, as does chronic pain or illness, diarrhea, thyroid disorders, gluten intolerance, food allergy reactions, caffeine and sugar.
All diuretics will cause loss of magnesium, alcohol, coffee, and tea (even some herbal teas). Hyperventilation makes you lose magnesium in the urine (hyperventilation induces respiratory alkalosis, the body excretes bicarbonate to compensate, but each bicarbonate is negatively charged and carries a positively charged cation with it - in this case magnesium). Heavy exercise also makes you lose magnesium in the urine. This explains why long-distance runners may suddenly drop dead with heart arrhythmias.
WHY IT MAY HELP Some studies show that Magnesium supplementation may help relieve or improve fatigue, sleep, muscle aches, cramping, restless legs, and "brain fog". As magnesium is inexpensive and essentially non-toxic (the primary side effect of too much is diarrhea) it doesn't pose a significant health risk. Magnesium is also used in ER's for stabilizing arrhythmias and stopping migraines. A wonderful vasodilator (keeps blood vessels open), it increases energy, warms hands and feet, leads to fewer headaches and heart palpitations, and increases blood flow to the brain. Many studies show it is more critical in preventing osteoporosis than calcium. Lack of magnesium impairs utilization of calcium for bone building, resulting in calcium deposits in soft tissue rather than bone. When enough magnesium is taken, calcium levels rise near normal even without supplementation. When magnesium levels are low, calcium is also drawn from the parathyroid gland, an already weak area in FM/CFS.
BLOOD LEVELS Unfortunately, magnesium deficiency is not easily detected as serum levels do not reflect levels in tissues. About half the body's magnesium stores are found inside cells of body tissues and organs, and half are combined with calcium and phosphorus in bone. Only 1% is found in the blood!
Lab values of vitamins and minerals are questionable at best. Most lab values are for healthy people, not the chronically ill. Magnesium levels cannot be truly measured by a simple serum blood draw. Just because a substance is at what's considered "normal" doesn't mean your body is capable of utilizing it at that level. Blood tests, though commonly used, are really not accurate. Your blood is so important that part of your body's job is to keep it "stable." This means that if you do have problems, the blood is the LAST place it will show up. The body may and can steal magnesium and other minerals from other areas of your body where it should be doing lots of different kinds of work and put that magnesium in your blood.
Some significant studies have demonstrated that FMS/CFS patients do not utilize magnesium in the energy cycle and intra-cellularly as they should. Therefore, many believe they need to maintain blood levels in the high range of normal in order to, hopefully, improve on this action.
WHAT FORMS & HOW MUCH TO TAKE Magnesium supplements can be taken as oral tablets, liquid, or intramuscular injections. The oral form is easy to take, but poorly absorbed. Best absorbed forms include Mg ascorbate, aspartate, citrate, chloride, gluconate, malate, and taurinate. Forms with worst bio-availability include Mg carbonate and oxide, which are generally cheapest but most poorly absorbed. Most doctors recommend a chelated form & spreading doses throughout the day to better absorb it. Liquid forms may help if pills don't (forms include citrate, chloride, gluconate).
Begin by following instructions on the container and slowly adjust dosage upwards to a comfortable level. Take enough for relief but not so much that you get side effects. As a rule of thumb, take it until you get diarrhea, then back off. If "flaring" or under stress, adjust the dose upwards to shorten length of flare, then go back to usual amount. Taken a few hours before bedtime without calcium helps sleep and pain.
Magnesium sulfate injections are painful (it is a concentrated solution) and more time consuming than taking an oral dose at home. However, injections are best absorbed and seem more reliable at improving symptoms. Available by prescription only, the usual dose is 1gm/2mls intramuscularly (1gm of 50% contains 100mgs elemental Mg) weekly for 10 weeks. After this, some patients may benefit from an injection every 1-4 weeks. It's best given at room temperature or blood heat either into triceps or deltoid, slowly over 1-2 minutes.
SOME HIGHLY RECOMMENDED BRANDS Natural Calm by Natural Vitality; Mag-Tab SR from Niche Pharmaceuticals; Pro Health; ZMA; Pro Energy; GNC; Metagenics; Pro-Mag by Douglas Laboratories; Slo-Mag.
ADDITIONAL NOTES Calcium hinders magnesium absorption, so combined supplements should contain approximately a 2:1 Ca/Mg ratio for greatest effectiveness. If you take both supplements separately, take calcium at least 2 hours before or after taking the magnesium, and do not consume dairy with the magnesium.
Vitamin D is necessary for the body to utilize magnesium. Major sources of vitamin D are dairy products, sunshine on skin, and seafood (at least 3 servings a week).
For magnesium to get into cells it requires thiamine (vitamin B1). Try thiamine 100mgs daily - if you are already taking some in a multivitamin, take B1 at 100mg a day. For magnesium to be retained inside cells you need good antioxidant status. Selenium is the main mineral antioxidant. Food tables are unreliable because food content is dependent on soil levels of selenium. Assuming good soil levels (a big assumption), foods rich in selenium include whole grains, organ meats, butter, garlic and onion. Seafood is rich in selenium and not dependent on soil levels. Boron is necessary for normal calcium and magnesium metabolism.
It was once thought that you needed to keep calcium levels down to prevent kidney stone formation (Ca oxalate) but now it seems that calcium may actually prevent stones. It may be that the body is pulling calcium from the bones due to deficiency. To avoid this, take 50mg of B6 and magnesium daily. This prevents calcium from binding with oxalate and forming stones.
Patients have taken 1,000 mg daily for extended periods (1 yr+) without toxicity. RDAs for magnesium are based on 4-5 mg per kg body weight (approx 1.8-2.2 mg/lb) as adequate for optimal status. The real American diet typically provides 1.2-1.5 mg/lb. However, many experts believe optimum Mg intake, especially under stressful life conditions, is more in the range of 6-10 mg/kg body weight (approx 2.7-4.5 mg/lb). Ideally, Mg intake should be divided into 2-3 doses with meals. Those with chronic insomnia might try taking 50-200 mg before bedtime.
SUMMARY Magnesium appears safe, inexpensive and effective in helping patients with a variety of health problems.
REFERENCES AND ARTICLES Sarah Myhill, M.D. "Magnesium Deficiency and Its Role In Chronic Fatigue Syndrome (CFS)", at http://www.ImmuneSupport.com. 11-14-2000.
I.M. Cox, M.J. Campbell & D. Dowson, "Red Blood Cell Magnesium and Chronic Fatigue Syndrome," The Lancet, 337:75760, 1991.
S.A. Rogers, M.D. "Unrecognized Magnesium Deficiency Masquerades as Diverse Symptoms: Evaluation of an Oral Magnesium Challenge Test," International Clinical Nutrition Review, 11, 3:117-29, July 1991.
Posts: 220 | From central TX | Registered: Jun 2005
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Melanie Reber
Frequent Contributor (5K+ posts)
Member # 3707
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Good evening BB,
here is a post from a bit ago when I needed some Mag help. There is alot of good info there, hope some of it helps you.
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