Hi,
I'm trying to improve my thyroid and general health and would like to increase my magnesium intake. Can anyone recommend a good supplement? I don't want an ultra high dose to start, but am keen to find something that's a bit stronger than what you might get in a multivitamin. Slight laxative effect is fine, because I usually need it...
Many thanks
I use magnesium citrate but other forms are good. Mg oxide and Mg hydroxide are useless.
Thank you, yes I was thinking of going for citrate. What sort of dosage is good?
Can’t remember but it’s the daily dose recommend on the bottle! You might start to get loose stools after a few weeks in which case just reduce a little.
I get magnesium citrate in tablet form from Holland & Barrett - but a powder is also available if you find biggish tablets tricky (I take it in big gulps of tea)
distractonaught
The following articles explain what the different forms of magnesium are suitable for:
naturalnews.com/046401_magn...
drjockers.com/best-magnesiu...
Choose the one most suitable for you.
As for a "slightly laxative" effect, magnesium citrate has a laxative effect but, of course, it depends how much you take - too much will give you diarrhoea, the right amount gives a regular bowel movement, so you find the amount that you need yourself and the easiest way to do this is with a powder. Start with a small amount and build up.
I use Natural Calm Original from Natural Vitality, the Original is unflavoured so is pure magnesium citrate with no additives, the flavoured versions obviously have the flavouring additives and sweeteners so are not pure. I mix mine with a little orange juice and it's quite pleasant.
You need to look around for best price. Amazon has the small pack here:
amazon.co.uk/Natural-Calm-S...
As I know I use it all the time I buy mine in the bigger pack as it's better value.
It may seem expensive but you get an awful lot of servings out of the pack.
Thank you. Yeah, I saw in a few places that some people avoid citrate for the laxative reason, but being permanently too much the other way and at my wits' end with chronic constipation, this could be a bit of a godsend...
I hadn't thought of taking it in powdered form - could be a good idea. Weird question, but is there much risk with the powder that you could take too much, or is the dosing quite simple? Thanks.
Weird question, but is there much risk with the powder that you could take too much, or is the dosing quite simple? Thanks.
Just start with a small amount, say about a quarter of a teaspoonful, gradually increase. The Natural Calm says 2 teaspoonfuls (4 grams) gives 350mg magnesium. Just build it up gradually, you'll know if you take too much then you just drop it back a bit. If you have kitchen scales you could weigh the exact amount that is right for you.
Not a weird thought at all - you can take too much magnesium - see link
healthline.com/health/food-...
I prefer to take or use Magnesium oil spray from Better you - works wonders for me.
You'd soon know if you took too much magnesium citrate 🤣
I tried the topical spray, couldn't stand the feel of it on my skin.
I agree it feels awful - in fact it makes my skin itch like mad - even their sensitive range - but I find taking a tablet may not be needed in my case every day but when I get symptoms of low magnesium which I know only too well - I take a couple of sprays and it stops the problem almost immediately. You have to be careful with Epsom salts believe it or not - as they can cause an adrenal crash i.e. you feel worse coming out of the bath than when you go in.
I use Solgar magnesium citrate (gluten free) and have absolutely no issues with my stomach. I used Natures made mmagnesium and citrate gave me stomach troubles.
I take 'Now' magnesium bisglycinate, this is in powder form and I take a level teaspoon in a glass of tonic water. I started with just a quarter teaspoon and worked up. Glycinate is good for calming the nerves and aids sleep...I take it about 9pm a couple of hours before bed
Don’t think sprays have been mentioned yet, or magnesium crystals. BetterYou make both - a few different sprays for topical use (I use the one for sensitive skin as I tend to react) and bags of crystals to be dissolved in a bath or foot soak. Alternatively a lot of chemists sell Epsom salts of some kind.
I’ve found these quite good to avoid taking yet another oral supplement 🙂
I find Magnesium L-Threonate good, particularly as comes in powder form. I got mine from Phoenix Nutrition, although noticed they are out of stock at moment.
MAG365 powder . My functional practitioner recommended it.
I did some research. You should do some yourself by asking your endocrinologist too. I don’t remember anything about thyroid help. But please let me know as one of my many issues is Hashimotos. I don’t recommend mg citrate due to its laxative effects
Types of magnesium supplements to consider
Magnesium citrate: This common form of magnesium, derived from citric acid, is easily absorbed by the body and often used in laxatives.
Magnesium taurate: This chelated form of magnesium is attached to taurine and is commonly used to prevent arrhythmia and other cardiovascular issues. It doesn't carry a laxative effect.
Magnesium malate: Another chelated form of magnesium, this type is attached to malic acid, which is used in energy production. This easy-to-absorb form is best for chronic fatigue sufferers.
Magnesium glycinate: This form is attached to the amino acid glycine. It's absorbed really well by the body without causing diarrhea. It's the best choice if you've had a long-term deficiency.
Magnesium carbonate: Also known as magesite, it works with your stomach acid to make magnesium chloride, which is an excellent antiacid and in high doses, has a laxative effect.
Magnesium chloride: This type of magnesium is easily absorbed by the body but only contains 12% magnesium. It helps with kidney function.
Magnesium oxide: This form isn't easily absorbed by the body because it's not chelated, but it is the most inexpensive type. These often have higher magnesium content to rival the same absorption rate as other forms.
Magnesium orotate: This expensive form is often marketed as an athletic performance enhancer, but may also be recommended by your doctor for cardiovascular or sleep support.
Magnesium sulfate: Otherwise known as Epsom salt, this form comes in salt form to be used in baths. It only contains 10% magnesium and isn't recommended for oral consumption.
Magnesium lactate: This form is derived from lactic acid and is used to treat heartburn, indigestion, and magnesium deficiency. It is easily absorbed by the body. Don't take this form if you have heart or kidney disease.
Magnesium aspartate: This chelated form is combined with aspartic acid, an amino acid. It's easily absorbed by the body and used to relieve headaches and muscle cramps as well as protect the heart.
Features
Forms: Magnesium supplements typically come in tablet or capsule form. There are also powders, liquids, and gummies available if you have trouble swallowing pills. Sprays are also available for topical use.
Added ingredients: Some magnesium supplements come with additional vitamins like vitamin D, vitamin E, or vitamin B6 for added health benefits.
Potency: Magnesium supplements range in strength from 100 to 500 milligrams per pill or dose. However, don't judge potency on milligram measurements alone; some types aren't fully absorbed by the body.
I like Power Health’s Magnesium Direct. 350g in a powder form direct to the mouth. No mixing or need for water. They come in daily use paper sachets. Which is a bonus for me.
Below is the blurb for the brand I use which is called TOGETHER but now I’m confused. It says their magnesium is complete, having been sourced from the sea and contains the 5 natural forms, one of which is oxide said to be by some as the least bioavailable. Maybe because it’s in its natural form and not synthetically created in a lab it is more readily absorbed but I really don’t know now that I’ve read certain articles
Anyway, I’ve been taking it for years and find it effective but would really appreciate if someone who really understands the science and is unbiased about products, would post their knowledge because I’ve looked at the links recommended on here in which the different types of magnesium is explained but one of them is all about recommending certain brands and I just don’t trust it
THE BLURB
We’ve taken all the goodness from one of nature’s purest offerings and sourced our magnesium from the mineral-rich waters of the Dead Sea.
Our magnesium supplement is complete, containing the 5 natural forms: oxide; hydroxide; sulfate; carbonate and chloride. Our bodies are able to recognise minerals with ease when they’re taken from natural sources rather than synthetically created. This means that we identify and absorb all that natural goodness far more effectively.
We use evaporation and natural purification techniques to clean our sea water and gently extract the magnesium. Chemical free and pure, this is magnesium as it should be.
Certified vegan
Tested safe for heavy metals & contaminants
Free from WHEAT, YEAST, GLUTEN, SOYA
Free from MILK products (LACTOSE)
Non GMO
Pregnancy safe
Gentle on the stomach
Manufactured to ISO / GMP / BRC accreditation
Much magnesium comes from seawater anyway!
I'd love to know the science behind how our bodies know where the magnesium salts came from!
(Perfectly comfortable with the idea that one process/source might leave some unwanted impurities which another process/source doesn't. But that isn't what they are claiming.)
How utterly amazing that their process/source manages to provide five forms of magnesium, in precisely the right balance for everyone!
They claim it is non-GMO. But give not a hint of an idea as to why any such product would be made using GMO!
In my book, the words are so much promotional copy-writing.
The product, I don't know how good, bad or otherwise it is. And unless they tell you how much of each form, and what else is present, you are not going to know either. I'm not dimissing the possibility it is the best possible source of magnesium for you because none of us can know that.
Yes, but lots are also made in labs with horrible additives. I chose this brand after looking at many recommendations but really couldn’t tell you how good it is as it’s the only one I’ve ever taken. It does however say on their website, the quantities of each type of magnesium and it certainly doesn’t upset my stomach, so I can only imagine that it doesn’t pass straight through me in my stools and hangs around long enough in my digestive tract for at least some of it to be absorbed. I realise some will be excreted in urine, sweat, stools, saliva etc, hopefully not most of it though
I laughed at your comment: I'd love to know the science behind how our bodies know where the magnesium salts came from!
It was amusing but to be fair, I don’t think it’s so much about where, more the quality and how the body is able to use it. Anyway, I’ve posted a question, so hopefully I’ll get the scientists on here, replying
Hi,
I found that magnesium glycinate can be me helpful to avoid daily migraine headaches and my moms high blood pressure. We take anywhere from 2-capsules twice a day and we worked up to this dosages. Sometime I even take 2 more at bedtime with my 2-3 capsules of magnesium citrate. That would help me try to sleep.
Magnesium is something we all could use, majority of us are deficient in it.
Here’s an article on 10 Interesting Types of Magnesium (and What to Use Each For) below is the link.
healthline.com/nutrition/ma...
Frustrated2, thank you. Interesting read
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