Magnesium suplementation problems

Iristxo

Hi everyone

I eat plenty of fruit and veg, well you know some days more than others but i try to anyways. I understand that it is difficult to reach the recommended amount of magnesium per day and also I was feeling a little moody and low so I decided perhaps I needed to supplement a little mag. So I take between 200 and 300 mg a day of magnesium chloride but oh b*mmer is causing diarrhea and cramping on me. I can't continue with it of course, does anybody else here supplement with magnesium and what type do you take? Any side symptoms? I generally avoid cereals whether wholegrain or otherwise, and I do drink about half a litre a day of full-fat home-made kefir made with cow's milk.

Thanks in advance for your help

danlen

Can only talk for myself but I take 300mg of magnesium citrate a day and experience no side effects...

El_Dangeroso

Me too

I use magnesium skin spray. Bout 15 euro in a healthfood shop. Itches a little so don't go nuts on it.

It contains 200mg per 10 sprays but it is absorbed straight into the blood stream. You get 300mg of mg from a nice long swim in the sea, so it's the same mechanism.

Lovely for ensuring a nice deep sleep.

Iristxo

Thanks for the replies. I will try the skin spray. Also I am going to try to suplement with seaweed, I think Wakame is the one with the biggest amount of mag. I'll report back

Rovi

3-400mg/day Magnesium Citrate for me too, no side-effects that I've noticed.

EileenG

Cocoa is one of the best food sources of magnesium.

I like Calma-C from Higher Nature.

El_Dangeroso

EileenG wrote: »

Cocoa is one of the best food sources of magnesium.
.

True, that's apparently why most women crave it around time of the month, magnesium relieves PMS.

Dairy milk is a rubbish source though, go for the 70%.

jam_mac_jam

Good for moodyness you say, may stop me craving chocolate, I should look into this.

echosound

Just wondering if there is any point using a magnesium supplement if it is not magnesium citrate?

I'm on a squeeeaky tight budget lately and as such have been using a tesco own brand magnesium supplement, it's magnesium oxide rather than citrate...

I'm currently trying a combo of supplements to help with hormonal regulation (my PMS is brutal ) so this past month have been taking a tesco own brand evening primrose oil, a magnesium, and a vit B complex, and Sona brand chromium. Am I wasting my time going for the cheaper option or would they do *some* good at least?

thanks in advance for any input

edited to add: they're 300mg magnesium tablets BTW

El_Dangeroso

echosound wrote: »

Just wondering if there is any point using a magnesium supplement if it is not magnesium citrate?

I'm on a squeeeaky tight budget lately and as such have been using a tesco own brand magnesium supplement, it's magnesium oxide rather than citrate...

I'm currently trying a combo of supplements to help with hormonal regulation (my PMS is brutal ) so this past month have been taking a tesco own brand evening primrose oil, a magnesium, and a vit B complex, and Sona brand chromium. Am I wasting my time going for the cheaper option or would they do *some* good at least?

thanks in advance for any input

edited to add: they're 300mg magnesium tablets BTW

It's impossible to know as absorption rates are different, but you're probably getting about 10% of that absorbed.

The one thing to focus on with PMS is the liver (that's the organ responsible for clearing estrogen from the blood stream). Eat liver (150g) once a week, leafy green vegetables every single day and consider a choline supplement along with magnesium, that's what works for me. Oh also cut down on alcohol and caffeine.