Magnesium time! What does everyone do? So many choices - how to decide?

[FallingInReverse]

Magnesium has been on my to-do list for a while and I think it’s time I get to it.

Thanks    TiggerMe for sharing this excellent overview of the different types:

drjockers.com/best-magnesiu...

And I found this, which looks like a good bit of info on dosing levels:

healthline.com/nutrition/ma...

   greygoose recommends 350 to 400 mg daily.

Too many choices!!! I’d love to hear what everyone else does and why, and anything else you’ve learned about magnesium supplementing.

Thank you!

Edit Nov 2024: regards to testing for magnesium, you’ll read on this forum that it doesn’t matter - for two reasons. One, because one can assume we are all deficient as modern farming has depleted our soil over time and we no longer can get enough from the food supply.

Second, because only 1% of your body’s magnesium is in the blood.

humanbean just reshared this great advice (healthunlocked.com/thyroidu... and article:

Magnesium is also important, but testing it is pointless because the tests are unreliable. If your kidneys function effectively then they will excrete excess magnesium. Only about 1% of the body's magnesium is found in the bloodstream, and if the level becomes too low the body will "steal" magnesium from other places like the bones and muscles. So magnesium could look great in the blood but be deficient elsewhere. We usually suggest that people supplement magnesium if their kidneys are functioning.

To see the distribution of magnesium in the body, see table 2 in this link :

pmc.ncbi.nlm.nih.gov/articl...

[greygoose]

That's all very well, but try getting a magnesium tablet of 320 mg! Pretty sure they don't exist! 😅

[JGBH in reply to greygoose]

In any case it is recommended to take the soft gel, oil-filled capsules… on needs to take several capsules per day in 2 or 3 sessions in order to gently build the correct dose. So I understand from the Vitamin D and co-factors group. Tablets are more difficult to be absorbed and also larger in size so more difficult to swallow. I couldn’t swallow them.

[greygoose in reply to JGBH]

I didn't know magnesium comes in oil-filled capsules. Why? It's not fat-soluble. Vit D in oil-filled capsules, yes, but magnesium?

I seem to absorb my magnesium tablets well, and to swallow them, I snap them in half.

[JGBH in reply to greygoose]

Of course! Thinking of VitD… Apologies and thanks for correcting my silly error. I have problems swallowing tablets and find the capsules much easier…. I have restarted taking VitD3 plus VitK2MK7 and have just introduced Magnesium Glycinate capsules , 80 mg elemental Mg. So 2 capsules for the first week and see how my stomach copes with it… (but I understand Glycinate is gentler)… then 4 next week and then 6 following week plus maintaining that dose unless I experience problems.

How do you take yours? And how much elemental Gm? Do you really find it is helpful? Am a newbie regarding Magnesium.

How are you keeping?

[greygoose in reply to JGBH]

I've been taking magnesium for years - usually magnesium citrate, my stomach prefers it. So, I only take 200 mg tablets - although sometimes two at a time. But I would be hard put to tell you in what way it helps. I just feel better when I take it.

Not been well since Christmas. Had a terrible dose of flu and finding it difficult to get over. Still feel a bit rough.

[JGBH in reply to greygoose]

Magnesium, have read, is supposed to help with many bodily functions… wasn’t aware… until now. So I hope it will help me feel better somehow, combined with the other supplements…

Having a rough time because of RA… most difficult to control now… having had it for over 45 years. Most debilitating and now AMD has been diagnosed…

Sorry you too are having such a rough time. Hope spring might help in feeling better. Getting old is not great when one has serious health issues. Take care.

[greygoose in reply to JGBH]

You take care too! I'm sure magnesium is going to help you, one way or another.

[JGBH in reply to greygoose]

Thank you. I so hope so. 😊

[Blissful in reply to JGBH]

Magnesium, have read, is supposed to help with many bodily functions

"Magnesium is an important part of the more than 300 enzymes found in your body. These enzymes are involved in processes that help to regulate many bodily functions, including the production of energy, body protein and muscle contractions. Magnesium also plays a role in maintaining healthy bones and a healthy heart."

eatright.org/health/essenti...

I take Dr Mercola Mag L-Threonate - it's a fairly new type and can cross the blood/brain barrier

bebrainfit.com/magnesium-l-...

I noticed a certain je ne sai qua after about a week

[JGBH in reply to Blissful]

Hello Blissful and thank you for your most inspirant input. So I really hope my extremely low energy levels will increase soon. Only just started taking Mg Glycinate high absorption 80mg -;2 capsules per day 2 days ago. I intend to take this dose for a week or so then increasing to 4 and 6/day. Hope this is ok. Today I checked whether it would be alright to take VitD3 plus VitK2MK7 and Mg together and it seems to be a good idea.

So after only a week you noticed an improvement… how wonderful ! I too want and need a je ne sais quoi as soon as possible… Incidentally how much do you take and how often?

I have not heard about Mg L-Threonate but will read about it, and thanks for the links. Is it gentle on the stomach ? I was thinking Mg Taurate might be a good form of Mg as it supports the heart as well and having RA .. circulation problems usually arise in time. So anything delaying this must be a bonus. So thanks again 😊

[Blissful in reply to JGBH]

how much do you take and how often?

I take 2 capsules around 9pm - I think the recommended dose is something like 2 caps at around midday and then 2 more a couple of hours before bed - for a couple of reasons I decided to just take 2 - it's a fairly pricey supplement and for me, I prefer the "less is more" kind of approach.

[JGBH in reply to Blissful]

Thanks again, what is the potency of a capsule or elemental Mg/capsule? Actually I agree with you that less is more… so will now just take 2/day.

For the first time today I took VitD3, VitK2MK7 and 1 Mg capsule at the same time. Hope it’s ok. Will take the 2nd capsule one hour before bed but 2 hours after my statin… It gets complicated when one takes so many meds and supplements. ,

[Blissful in reply to JGBH]

what is the potency of a capsule or elemental Mg/capsule?

I can't tell you - all US products (that are sold-on/imported to the EU have to have the countries destination language on the label regarding contents etc. - I last bought in July 2023 and clearly the heat of everything during that period caused the over label to melt! I can only hope that because the product is sold in brown glass bottles that the contents didn't suffer.

[JGBH in reply to Blissful]

Thank you.

[SarahJane1471 in reply to Blissful]

Is there a link to purchase this please?

[Blissful in reply to SarahJane1471]

I buy mine from Amazon.de (I am not in the UK).

[JGBH in reply to SarahJane1471]

Look at the link Blissful added to her post to me.

[SarahJane1471 in reply to JGBH]

£108.75 on Amazon 😳😳😳😳

[TiggerMe Ambassador in reply to SarahJane1471]

I've been very happy taking two of these for the last 18 months... and a couple of epsom salts baths a week amazon.co.uk/gp/product/B09...

Which works out at 500mg threonate, 250mg taurate and 250mg bisglycinate

  JGBH

 Blissful

[JGBH in reply to TiggerMe]

Which brands do yo use please ? Is it not too much taking 3 different forms of Magnesium ? Is your stomach not affected ? What improvements have you noticed ? So keen to know more.

[TiggerMe Ambassador in reply to JGBH]

Click on the link above and it should take you there (German Company Hepatica) I find it good to have a complex of magnesium as they all do slightly different things so depending on what you are targeting you can find a complex to suit....even by taking the recommended 4 capsules it's only 220mg elemental magnesium in total so 58% daily intake

My head is clearer, muscles happier and sleep better... no stomach issues with this mix... I think it's citrate if you want to speed up your bowels 🙃

[JGBH in reply to TiggerMe]

Thank you. So interesting… yet, up to the past few weeks , I knew very little about the wonders of Magnesium. Thanks for the link. Will order and see how it works for me. I certainly do not need Mg Citrate… 😊

[TiggerMe Ambassador in reply to JGBH]

Forgot to mention bones it's essential for strong ones and I believe works with Vit D in this area (is that right greygoose ?).... stops the horrible nagging bone ache too

[JGBH in reply to TiggerMe]

Indeed, VitD3, plus VitK2MK7 and Magnesium plus Boron all work together in the absorption of calcium from food . However if taking Warefrin one mustn’t take VitK2. But there are more modern anticoagulants now so that should not be a problem but always check before taking.

[TiggerMe Ambassador in reply to JGBH]

I'm thinking we have moved more towards K2 MK7 as it has a longer half life and is considered 'natural' as made from fermented soya beans (though I think they make a synthetic version too now)

[greygoose in reply to TiggerMe]

The Synthetic version is MK4.

[greygoose in reply to TiggerMe]

Vit D and magnesium work together, yes. But, JGBH it's the vit D itself that increases the absorption of calcium from food, I think. And the K2 makes sure it goes into the bones and teeth. And I'm pretty sure that it's K1 people shouldn't take whilst on blood-thinners. K2 is not the same.

[JGBH in reply to greygoose]

Hi, yes.. thank you. I thought that both forms of VitK had to be avoided if taking Warfarin, I did read something about that quite a while ago and tbh can’t remember the article now. Anyway always worth checking if one is on anti coagulants. Last year I asked a vascular surgeon about this and he advised me to simply stop taking any VitK …even though I am not on blood thinners! He then asked me why I asked him that question … so replied because he was a vascular surgeon and I expected him to know anything related to blood and circulation … This points out that in fact they know very little. Quite scary.

[greygoose in reply to JGBH]

They certainly know nothing about nutrients! I asked one doctor about taking magnesium many years ago, and he laughed. He, said well, take it if you want, it won't do you any harm, but it won't do you any good. And yet another GP told me that B12 was 'just' a vitamin! It really is very scary.

[JGBH in reply to greygoose]

Totally agree… the problem is that each specialism works independently of all others… no connection yet the body should be treated as a whole…

[greygoose in reply to JGBH]

That's true. But, every specialism ought to know about nutrients, even if they only know about them in connection to their specific part of the body.

[JGBH in reply to greygoose]

Of course but that will never happen…

[greygoose in reply to JGBH]

[JGBH in reply to greygoose]

Hi again.

So I have just read on the Bone Health blog, that no form of vitamin K should be used by anyone on warfarin …. I knew I had read this before… but could not remember. They were praising the use of VitK2MK7 as good for bones, cardiovascular system and the whole body … but reminded people who are on warfarin to not take VitK, either in K1 or K2 forms. So always worth checking…. although not sure many GPs would be aware,

[greygoose in reply to JGBH]

Well, all I can say is that opinions are divided. There are just as many articles/blogs say that you can take it with Warfarin as there are saying you can't. But, the thing is that, if you don't, calcium can block up the arteries and you have a heart attack anyway! So, you pays yer money and you takes yer choice.

[JGBH in reply to greygoose]

Like many situations in medicine nothing is ever straight forward and simple. At least I feel happier that I am not quite losing the plot yet! However this blog looks at research papers, not just dispensing opinions .

[Star13 in reply to greygoose]

When you are on warfarin you have to monitor your INR- this is done by a finger prick test or a Venus draw. Depending on why you are taking warfarin you will have an INR target which for some will be around 2, however for people that are avoiding clotting, they may have to have INR of 3 or higher.

If their INR gets too high they will be given VIT K to lower their INR. Eating green leafy veggies can also do the same thing!

This is why people who are on warfarin should NOT take VIT K. Other DOACs and Heparin work differently so VIT K should still be used under medical supervision only.

[greygoose in reply to Star13]

Yes, thank you, I'm well aware of all that - been there, done that - but that was not the question. The question was: is K2 the same in it's effects as K1? Some say it is, some say it isn't. Who is right and how is wrong?

[FallingInReverse in reply to greygoose]

Gg- typo alert : ) K2 vs K1…

[greygoose in reply to FallingInReverse]

Thank you. Corrected.

[Blissful in reply to SarahJane1471]

I'm not sure what your comments means/implies but "expensive" is a RELATIVE term if you get me - all US products are subject to ridiculous taxes/import duties that make things seem "expensive" (it's been the same for aeons, e.g. a non fiction book from the US would be at least double) but often the contents of the book is actually "invaluable".

[SarahJane1471 in reply to Blissful]

No offence meant…… just something that I could not afford to buy 😔

[Blissful in reply to SarahJane1471]

Absolutely no offence taken

I've just your bio - I live in Greece and currently at least (and for who knows how long) T3 has completely disappeared.

[Fruitandnutcase in reply to JGBH]

Are you taking MacuShield for your AMD it is supposed to prevent dry AMD from becoming wet, not sure if it does much if you’ve already got wet AMD.

I buy the actual MacuShield brand rather than other brands. Boots do them on 3 for 2 offers and I mostly get mine from Amazon.

[JGBH in reply to Fruitandnutcase]

Hello, What is MacuShield,l? And how does it work ? To be honest I felt quite shell shocked when I was told it was AMd, so much so that I froze and unlike my usual self asking questions I was numbed. The ophthalmologist didn’t exactly expand either… so very poor service and was told not bad enough for treatment ! Really, these people are arrogant. So I will now send an email asking for explanation and am not prepared to put up with second rate treatment. It’s my sight, my life not theirs. How long have you had this? Any treatment ? How is your sight?

[Fruitandnutcase in reply to JGBH]

Gosh, I replied to you on my phone and it appears not to have bern delivered.

I don’t have AMD - I’ve got something odd in the epithelial layer so I take them as a preventative. My husband is a retired optometrist and before he retired he saw a lot of real success stories with people who were taking it. There are similar products but I think the real MacuShield is worth paying for. Boots sell them on three for two but I buy mine from Amazon, not sure what they charge but it must be less than what boots charge also I just use the basic MacuShield not the MacuShield Gold

boots.com/macushield-

MacuShield Capsules are derived of three carotenoids found in naturally occurring plants and play a vital role in maintaining the health of our eyes. They also contain additional nutrients which have been shown in various eye care studies to strengthen eye cells and improve your vision: here’s what’s in them.

• Lutein (10mg)

• Meso-zeaxanthin (10mg)

• Zeaxanthin (2mg)

• *Zinc (25mg)

• *Copper (2mg)

• *Vitamin C (500mg)

• *Vitamin E (268mg)

• Sunflower Seed Oil

• Capsule Shell (Gelatin, Glycerol, Colour: Iron Oxide)

• Marigold Extract

• Beeswax

* MacuShield Gold contains additional vitamins and minerals. Ingredients may change depending on manufacturer, please check packaging.

[JGBH in reply to Fruitandnutcase]

Thank you. Very useful information. Am going to read the link and investigate on Google. Such supplements I also want to discuss with the ophthalmologist who gave me very little information… However, I have a feeling she won’t know or says it would not make a difference… otherwise she would have mentioned it to me as it must have been quite obvious I was upset and I nearly cried..

[Buddy195 Administrator]

I think it’s trial and error to find a magnesium type that suits you. I’ve settled on glycinate as I’ve found this gentler on the stomach. I prefer to take it early evening as it helps me relax/ unwind after work!

[FallingInReverse]

hi greygoose and Buddy195

Confirming that magnesium should be taken 4 hours on either side of Levo? Or no?

I take my D at dinner time (+4 hours from my mid day T3 and - 4 hours from nighttime t3. Levo is upon waking around 6:30-8 am.

[greygoose in reply to FallingInReverse]

Well, I did read once that it should be taken six hours away from thyroid hormone! But that would be somewhat impracticable for most people. And now I can't find the article - didn't save it, silly me. But at least four hours, yes.

[Buddy195 Administrator in reply to FallingInReverse]

Definitely leave 4 hours before/ after Levo

[Incoguto]

I take SlowMag, I believe it's American, but also available widely in Poland. It's magnesium chloride, I take 2 tabs before sleep, works great for me. It's not a supplement, it's medicine OTC and it slowly gets aborbed in the intestine, so zero irritation or gastro issues

[Hidden]

I use Magnesium Citrate powder (750mg elemental) added to a 2 litre bottle of water and drink it throughout the day. I was advised to take this dose in an attempt to avoid a high dose of Propanolol, so far it’s working but I’m only approaching end of week 3. I haven’t had any stomach issues/ side effects.

I’m undiagnosed so not taking thyroid meds, I don’t know if this method is suitable for members taking Levo meds etc.

[Humphre]

These seem to fit the bill always checkout reviews on their website. I've found with these & other vitamins from them I'm improving energy levels(ok I do too much & end up tired)

British Supplements I'd recommend no fillers & do a triple magnesium capsule.

[FallingInReverse]

Since I sometimes re-share this link, thought I’d note for the record which Magnesium I ultimately chose.

I prioritized addressing my brain fog. Which has improved but not sure if it’s been due to my optimizing Free Ts.

That being says both my daughter and I after a month of being on them found we stopped needing melatonin to fall asleep. So I’m feeling pretty confident these are helping me overall as they promise. (Also, this benefit for me happened when I am only taking 2 a day… I’ll be increasing to the recommended 3 a day next titration period.)

amandean.com/

amandean.com/collections/al...

From the website:

Amandean Magnesium Complex is a dietary supplement that provides a blend of 3 highly bioavailable forms of magnesium including Magnesium L-threonate (Magtein), Magnesium Glycinate (Bisglycinate Chelate) and Magnesium Malate (DiMagnesium Malate). The formula is designed to support optimal magnesium levels in the body, promoting overall well-being and supporting various bodily functions such as muscle and nerve function, energy production, sleep support, calm and relaxation.

Contains 270 mg of Elemental Magnesium per serving (3 capsules). Our proprietary Magnesium Complex blend (2340 mg) contains 1000 mg Magtein® Magnesium L-Threonate, 671 mg Magnesium Bisglycinate Chelate, and 669 mg DiMagnesium Malate.

Ingredients: Magnesium L-Threonate (Magtein®), Magnesium Bisglycinate Chelate, DiMagnesium Malate,Veggie Capsule (pharmaceutical grade HydroxypropylMethylcellulose (HPMC)), Organic rice extract blend.