To save going over my situation, my first post on this forum regarding Osteopenia and Prolia can be found at: healthunlocked.com/boneheal...
Also, somewhere (can’t find it now) I mentioned that I have (had) chronic constipation and someone suggested I should be taking Magnesium with the calcium. I had so many helpful replies to my posts and after being off Calcium for eight days (due to its constipating effects) I followed advice and began my new schedule of vitamins and minerals on May 25.
I am taking 2 x 500 mg Calcium carbonate, 2 x 200 mg Magnesium bisglycinate and 2 x 1000 IU vitamin D3 (morning and evening); 100 mcg vitamin K2 (MK7) and 3 mg Boron daily.
Something (I suspect the Magnesium) is playing havoc with my bowels. I wouldn’t say that I have diarrhoea but my stool is copious…and frequent. For example this morning out of a 3 ½ hour period I spent 2 ¼ hrs ‘on the throne’.
In this state I cannot plan any outings as my bowels are so unpredictable…and other days I can go all day without ‘going’ if you see what I mean.
To complicate matters I also suffer from IBS and have very slow peristalsis.
I am going away for five days on Monday 10th and hope that someone has suggestions to allow me to cope with this.
I think I should reduce the Magnesium to once per day as of today, then on Sunday stop taking it altogether…until I am home again.
Any advice welcomed!
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Exbury1905
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Hi Exbury1905, I had severe bowel movements when I was taking Solgars Calcium/Magnesium combo, so much that I could not leave the house. I tried it a few times with the same effect, so stopped it altogether. I now only supplement with magnesium, VitK2 and VitD3 and have no problems with loose bowels. Happily taking up to 700mg daily made up of 300mg mag bisglycinate and 200mg mag citrate twice daily. I would suggest that you stop the magnesium while you are supplementing with calcium as you seem to have the same problem I had.
Hi Collywobbles64, thank you for your advice. I have stopped taking magnesium for now and will continue with the other supplements as stated above. Hopefully I'll be able to enjoy our few days away!
Just noticed that you take calcium carbonate which in itself is very constipating. You could try another type of calcium, i.e citrate to see whether this makes a difference. I am sure there are other types of calcium but I now they are more expensive.
Hi Collywobbles64, thank you for your reply. For the few days until we go away I'll be taking 1 x 500mg Calcium carbonate and 1 x 200 mg Magnesium bisglycinate along with K2, D3 and Boron daily...see how it goes. If I still have problems I'll stop all vits and minerals until we get home and I can play around with the doses (and try calcium citrate).
There are several different types of calcium. Check out the chart below for the three most popular types, and to help determine the best calcium supplement for you. Other kinds, such as calcium gluconate and calcium lactate, have very low amounts of elemental calcium and are not recommended. Coral calcium and oyster-shell calcium products also are best avoided because they may contain lead.
1. Calcium citrate
(Citrical, Solgar) 21% calcium
PROS: Most easily absorbed. CONS: Most expensive; doesn’t contain much elemental calcium
Hi! As you probably know, there are several different types of Magnesium and they act a bit different in the body. I have used Magnesium Chloride topically and that has been very good for me, but I do not have bowel issues. I did just read that in some people the Magnesium is not properly flushed out because of kidney problems.
That sounds horrendous!! I have IBS and rubbing in magnesium oil, but that isn’t going to fix your other problems. Dr Mercola has written an interesting article on Magnesium and suggests divided doses (to avoid upset stomach) of magnesium threonate. I use regular small amounts of 72% cacao chocolate to avoid constipation. It has the bonus of being high in magnesium and full of antioxidants (another Dr Mercola article). Willie’s Cacao Chef Drops 72% Venezuelan is my favourite, a little goes a long way. Having said that, Lindt 80% dark chocolate has the same effect. Hope you get it sorted before you go away. Rosey x
Hi Rosey, thank you for your reply. I use 1 - 2 squares of Lindt 85% dark chocolate per day. I love the stuff and have to limit my intake but have not noticed and effect on my constipation issues. Part of the problem is that with the IBS I can never predict what is going to happen regarding my bowels from day to day.
Hi again, I just googled 'foods rich in magnesium' and found ten foods which are highest: medicalnewstoday.com/articl... - since I already eat 4 - 5 of them on an almost daily basis (spinach, dark chocolate, tofu and kefir/yoghurt) and two of the others once/week maybe I'm getting enough magnesium in my diet...
Unless you are deficient You don’t need calcium if you are taking sufficient quantities of vitamin D3. Have a look at the files in the Facebook group Vitamin D Deficiency - Open Discussion. Magnesium is a nightmare. Glycinate and Malate are better tolerated than many. But I struggle. I am Going away for a week and am not taking any supplements with me. Decided to have a break and rely on the sun for a week.
Has anyone used Country Life, P-5-P (Pyridoxal 5' Phosphate), 50 mg tablets? I am wondering if they can be cut in half as the dose I need is 25mg 2x daily. Currently I have Natural Factors bio co-enzymated Pyridoxal 5' Phosphate 50mg capsules...I open the capsules and try to divide the contents equally into each half capsule...a tricky business!
I take each dose with 125mg /7.5ml of ProMag12 - magnesium bisglycinate as I am very sensitive to Magnesium and cannot take it without the P-5-P. I've have recently found found Swanson P-5-P Pyridoxal-5 Phosphate Coenzymated Vitamin B-6 20 mg Capsules, which would probably work although it's a slightly lower dose. Does anyone use these?
Also, does anyone know of a 125mg tablet or capsule form pf Magnesium bisglycinte??
That product contains 125 mg of magnesium glycinate I.e. magnesium AND glycinate. It’s likely to be less than 25% actual magnesium, the rest will be glycinate. Contact the manufacturers and ask how much elemental magnesium is in each. I have Herb-ology magnesium glycinate. Each capsule contains 750 mg but only 170 mg of that is actual magnesium. You need to be very careful.
I think you are getting the balance all wrong.... as I advised previously I would look at the files in the Facebook Group calked Vitamin d and co factors UK. If you are taking vitamin D it’s massively increasing the value of the calcium you eat in your food. You then are taking a calcium supplement. All that calcium needs to be directed away from your soft tissue ( heart and arteries) and into the places it’s needed eg your bones. You need more vitamin K2 and probably boron to do that. You need magnesium to balance the calcium. Are you actually taking 200 mg of elemental magnesium or are your capsules 200 mg each INCLUDING the glycinate with which it’s combined? Do please have a look at the group I suggested. There is some excellent information there.
According to several sources I need 800 - 1000IU Vit D daily. I do not get much Vit D from the sun as I avoid exposure. It is very difficult to get all the vitamin D I need from food alone. Most people must take vitamin D supplements to get enough to support bone health. Therefore I take a supplement. I may be getting enough Calcium in my diet and will look into reducing (or removing) my Ca supplement. I am already taking born and K2 (MK7) at the recommended dose.
You must do what you think is right, however you need to get the balance right. Your vitamin d dosage is very low. Most people take at least 5000 iu of vitamin d ( many take 10,000) and 500 mg of elemental magnesium together with 3 - 6 mg of boron and between 500 and 1000 mg of K2 -7. On that Facebook group there are useful articles on calcium, what supplements to take and how, plus how much elemental magnesium is in capsules. Eg mag glycinate is only about 14% magnesium, the rest is glycinate.
I urge you to access the group via the search bar on your Facebook newsfeed.
For my age, my supplemental Vitamin D intake is just right.
Regarding Vitamin D requirements the Mayo Clinic says:
"Recommendations for how much daily vitamin D adults need through diet have changed over the years. Currently, different recommendations exist. The Institute of Medicine has placed the recommended dietary allowance, or RDA, for vitamin D at 600 international units (IU) per day for young adults and 800 IU per day for adults older than 70. Other experts suggest that adults' vitamin D needs are much higher. For example, the Endocrine Society recommends up to 1,500 to 2,000 IU of vitamin D daily for adults.
Mayo Clinic recommends that adults get at least the RDA of 600 IU. However, 1,000 to 2,000 IU per day of vitamin D from a supplement is generally safe, should help people achieve an adequate blood level of vitamin D, and may have additional health benefits."
I am sure you are correct if your Vitamin D levels are already optimal. Most of us, (in the UK anyway) are very very deficient and need to increase our levels.
In March when I started this regime my levels were 82.1 nmol/L.
I took10,000IU a day along with cofactors (but, I know, not enough magnesium ) and in 3.5 months my levels increased only to 109.6nmol/L. I was expecting more judging by the results of others. I am trying to get up to 150 - 200 Nmol so have reduced my D intake to 6000 which hopefully means that the magnesium I take is more in balance along with the other co factors. If you are in the US your levels will be judged by ng/ml in which case the equivalent of 200 Nmol is 80ng/ml.
Thank you for your message. Do you have a reference for skin absorption of Magnesium?
I have been taking 100 - 125g plain Kefir daily for about 2 years. It may help but I'm not going to stop taking it to see if it makes the gut problems worse...
Since these soaking methods are almost impossible to control the quantity of Magnesium which might be absorbed, and since I am VERY sensitive to magnesium I will stick with the oral form where I can control how much I'm getting
I remember one story from it where she describes a woman who managed to overdose on magnesium simply through overdoing the soaks! Gave herself the runs! Normally this is unheard of.
I don't remember any details but I think she was putting loads of Epsom salts in her bath and soaking for ages every day. I think a soak once a week using no more than recommended (I use less but I also tend to have a very shallow bath) is probably more than adequate. Some people find the salts drying and suggest rinsing off, but I haven't found them so, despite having generally dry skin, and just towel off in usual way.
Because I have polymyalgia I often have sore muscles. Btw see you are in Ontario. Just finishing a visit to Belleville where we've met our very new and only grandchild. ❤
Sorry to hear that you have polymylagia...I don't but nevertheless I frequently have sore muscles That must have been a lovely trip for you to see your grandchild. We are in Hamilton, about 2 1/2 hours east of Belleville.
Better than driving though. I've been (at various times and stages) almost all the way across Canada. I guess we're a bit off topic here but I don't think 'chat' is frowned upon...
In another life, late sixties early seventies, when we were in our salad days we took the train to Vancouver. Hubby taught at UVIC for a couple of years. We bought a car, crossed the continent through Canada once, well, twice as we went back and forth each summer and US once. Now neither of us is prepared or indeed able to drive to Ontario! Such is age. So we are glad for the train and just wish they'd invest a bit in The Ocean, it was completely packed when we came this time and will be same on way home. Tomorrow 😢. Mostly people like us visiting family, and many tourists from around the world.
Well, safe journey home tomorrow...last spring we flew out to Vancouver, had two weeks on Vancouver island (Nanaimo, Port Hardy and Tofino) and then - very decadently - travelled back from Vancouver to Toronto on 'The Canadian'. Yes, it was expensive but we both love train travel and it was superb! The farthest we've driven in the last couple of years was to Leamington to take the ferry to Pelee Island. Unfortunately the lake levels were so high that there were no beaches
Londinium I’m using Nutrizing’s k2 (600mcg) ; Herb-ology’s magnesium glycinate 750mg (169 mg of elemental magnesium) and Vitabay’s Magnesium Malate 1000mg(150g elemental magnesium). The Facebook group I’ve mentioned has lots of recommendations in their files.
Yes that was a typo. Sorry. I’m only taking one k2 but occasionally I take two. As I’ve reduced my D3 from 10,000 iu to 6000 I need to reassess the quantity of K2 I take but I’m finishing up the 600 mcg first.
Londinium, thank you for your concern but I don't live in UK or any other cloud ridden climate! The amount I mentioned was the summer amount and would be increased during winter.
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but have not noticed and effect on my constipation issues. Part of the problem is that with the IBS I can never predict what is going to happen regarding my bowels from day to day.
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