B Complex and Magnesium

[Judyrabbit]

should I take 375mg of magnesium as well as B Complex and should I just take the magnesium for a few months and then have a rest from it! Sorry I keep asking these questions but I’m always frightened to take things if I haven’t been told to

[FallingInReverse]

Generally, we say magnesium is a good idea for most/everybody as most do not get enough in foods, cause mostly from the soil we grow our food in being depleted. Since only about 5% (edit: it’s 1%! See HB post below!) of magnesium is in our blood, we generally say tests are unreliable and we can assume everyone can benefit from supplementing for the long term.

For B - it is water soluble to very hard/impossible to get too much. But we still want to be aware of our deficiencies and target those.

Would assume you’ve been tested for b12 and folate before starting, and that you’ll track progress?

[Judyrabbit in reply to FallingInReverse]

I was tested in May and my folate was 4.3 ug/L and my B12 was 356ng/L. My magnesium hasn’t been done since 2920 and it’s 0.96

[FallingInReverse in reply to Judyrabbit]

So I haven’t read any of your past posts at all, but with the above info I am going to guess someone has recommended a few weeks of a B12 spray, and then to add in a b complex, depending on which one you choose, taking it either daily or every other day.

Your magnesium would be fine to start and stay on, it has various benefits depending on which you are taking. Personally I started on 1/3 daily dose and am right now at 2/3 the daily dose and staying here until I get my next thyroid test. But even at that level I’ve already stopped needing melatonin to fall asleep.

Again - I bet you have already heard most of this input.

But you can start the magnesium for sure, and check in with yourself as to how you feel in a few weeks. Check in with us too!

You can start the B also.

Just remember to only change one thing at a time. With vitamins that means starting and waiting a couple weeks before increasing or adding. That way if you are intolerant to the vitamins or exipients in any way you will know what to adjust.

[Judyrabbit in reply to FallingInReverse]

Thank you so much for your help it is just so hard to get tests done from the dr. I have had burning feet and numbness for years but the endo says it’s not my thyroid. I wrote to this group and they said my folate and b 12 was too low and I should take a b complex which I will be starting tomorrow. ( I have taken B12 itself for two weeks already but will stop that now) I read that magnesium deficiency can cause this burning and numbness so that is why I’m trying that but I’m only doing it every other day as they are 375 mg tablets and I’m frightened I take too much. If that doesn’t work I have also heard that celiac problems can cause numbness too so I’ll then try that.

[FallingInReverse in reply to Judyrabbit]

As we play the long game here…. You may want to stick with adding the b complex and wait a few weeks for the magnesium.

That would help reveal - if anything changes/improves - what was the cause of the change. Especially if you can’t get frequent blood tests.

As for the magnesium - general supplement daily dosing guidelines can range from 300-425 or so.

Out of curiosity which one did you choose?

At face value - you shouldn’t be worried taking 375 a day at all. Is there a reason you are worried about magnesium in particular - or are you just being wise & cautious? 😀

[Judyrabbit in reply to FallingInReverse]

just being wise and cautious I suppose but I think you are right I’ll take the B complex for a couple of weeks and then start the magnesium. I just bought the magnesium from a supermarket and they are Revitalise. The Super B Complex are Ingennus and they say to take two a day

[FallingInReverse in reply to Judyrabbit]

I am a huge fan of low, slow and cautious too : )

For myself- I did it the other way around…. Started magnesium, and delayed starting my B. Which I will be kicking iff in a couple weeks.

If helpful, here’s an article that helped me pick my magnesium:

drjockers.com/best-magnesiu...

And here’s an article on dosing:

healthline.com/nutrition/ma...

[Judyrabbit in reply to FallingInReverse]

Many thanks I’ll let you know how it goes

[humanbean in reply to FallingInReverse]

Since only about 5% of magnesium is in our blood, we generally say tests are unreliable and we can assume everyone can benefit from supplementing for the long term.

Only about 1% or a bit less of our magnesium is in the bloodstream.

See table 2 in this link :

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

If the magnesium in the blood drops lower than the body wants it to be it will be "stolen" from soft tissue, muscle, and bone. This is the reason for saying that magnesium testing is rather pointless. Most people usually get a fairly "ordinary" result - very low and very high results aren't often found on this forum. People who've been tested and who get an acceptable result could be deficient in magnesium in the soft tissue, muscle, and bone but testing only looks at the blood stream and red blood cells so you'd never know that you were actually deficient.

If people want to start supplementing magnesium they should be aware that excess is excreted by the kidneys. As a result it is only safe to supplement magnesium if the kidneys are functional.

For info on the available magnesium supplements :

naturalnews.com/046401_magn...

drjockers.com/best-magnesiu...

Personally, I always take magnesium citrate powder. It might not be the best one in the world but it helps me to avoid the worst effects of constipation, and I also find it relaxing, so I take it at bedtime because I need all the help I can get with getting to sleep.

Magnesium supplements usually help people to reduce cramp, twitching, and muscle spasm.

[redhead41]

Apparently you should take 400mg magnesium each day but split into 4 doses. If the 375 mg is one dose, this suggests that there is a lot of magnesium oxide in it which is not recommended because it is poorly absorbed.

[B12again]

Hi, I recently started taking magnesium, it seems that it has made a great difference in energy and endurance. If I over did things instead of taking very regular rest periods I would go down hill quickly with symptoms becoming more noticeable, especially, what I call my B12D headaches. Since taking Mg (It was advised in a B12D WhatsApp group I belong to by an experienced gp sufferer from his own experience, incidentally the group contained numbers of doctors and medical professionals who concurred and some learnt from this also) I noticed a positive uptick in my body so I started testing myself physically doing things I knew would have negative impact down the line, especially the fatigue and headaches. But so far none of this has occurred. This is not a miracle cure but hopefully a great step forward towards a more normal existence, I’m optimistic. It was recommended to use a brand showing 400mg of elemental Mg (Elemental Mg is the pure, uncombined form of the chemical element magnesium Mg) so you need to find the weight of the pure Mg within the brand you use. Mine is in powder form, 3mg dose per day, 1.5gm scoop is enclosed so done in 2 doses, morning and before bed time, you could take the whole dose all at once, it’s just what the brand recommended and it seems ok for me. Take anymore than 400mg and one is very likely to get diarrhoea. 😵‍💫 The 3 important Mg elements are combined for the highest bio availability, magnesium malate, magnesium glycinate and magnesium citrate. I also started taking 5000IU vitamin D3+K2 at the same time. They recommended one capsule a week, but daily is what is optimal. The company I use is vitaminexpress.org. Photos are accompanied.

Magnesium Synergy

[B12again in reply to B12again]

Mg Synergy dosage.

Synergy dosage