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  #16   ^
Old Thu, Apr-14-11, 13:45
amandawald amandawald is offline
Senior Member
Posts: 4,735
 
Plan: GF mod carb/Schwarzbein
Stats: 160/160/160 Female 164cm
BF:
Progress: 51%
Location: Brit in Germany
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Quote:
Originally Posted by WereBear
I think if you get chelated magnesium you'll do fine.

Took my second (250 mg) dose yesterday; and felt the calm. No tummy symptoms at all; the "go slow and ramp it up" method working so far.


Hi WereBear,

I'm glad to hear that things are going well so far!!!

I am convinced that magnesium is the best anti-stress mineral of all time. There is also good evidence that it is one of the best ways to keep heart attacks at bay, too, which I am sure is connected to its anti-stress properties.

You can't go wrong if you monitor your symptoms and reduce the dose if you get any BM troubles. That means it is not being absorbed because it was too large a dose.

amanda
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  #17   ^
Old Thu, Apr-14-11, 13:48
amandawald amandawald is offline
Senior Member
Posts: 4,735
 
Plan: GF mod carb/Schwarzbein
Stats: 160/160/160 Female 164cm
BF:
Progress: 51%
Location: Brit in Germany
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Quote:
Originally Posted by Sunflwr1
I'd like to hear what you Magnesium fans have to say too. I bought some yesterday, but it was Magnesium Citrate. I thought that was the recommended form... now I'm wondering.


Hi Sunflwr1,

Hang on to the Mg citrate - that is a form which you can best use as a laxative, so you don't need to throw it away. It is often recommended, but from what I have read, it is not the best absorbed kind.

The one you want is the magnesium glycinate. See my post above and order yourself some!!!

amanda
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  #18   ^
Old Thu, Apr-14-11, 23:42
Ayustar's Avatar
Ayustar Ayustar is offline
Senior Member
Posts: 2,967
 
Plan: Human Experimentation
Stats: 170/100/105 Female 4'10
BF:
Progress: 108%
Location: London, Ontario, Canada
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Quote:
Originally Posted by amandawald
The gals are taking D3 and magnesium. Mr Hutchinson and I both use iherb.com as their shipping costs to Europe are very low. It won't be a problem for you to order from them from Canada either. I've already heard from other Canadians on this forum that they've had no troubles. You might want to check if there are any limits on how much you can order to ensure that you don't have to pay any import duties or extra taxes. That should come up on the site when you enter in the country you want the goods shipped to.

The best D3 on offer at iherb.com is this one:

http://www.iherb.com/Healthy-Origin...gels/18335?at=0

At only $15 US for basically more than a year's supply, this is great value. I have been using them for about a year now, too, and can recommend them. I haven't had my D3 levels tested since I started using it, but will be getting them tested in about a month.

I don't know how far north you are in Canada, but most people in the same latitude as Northern Europe would need to take D3 for most of the year, apart from the months of April to October, when you can get the real thing from sunshine. If you can't get any real sun - half an hour max at mid-day would do the trick, say on your lunch-break - then take a capsule that day.

Recommendations vary on how much to take. I used to take one a day, but have gone down to just one every other day. Anything between 2K and 10K per day is recommended and can be safely taken.

To get the best synergistic effects, especially in terms of mood and happiness (see the posts by the happy ladies above!!!), then you take a good quality magnesium supplement with D3. These are the ones that Mr Hutchinson and I recommend:

I have used this one and have had good results with it:

http://www.iherb.com/Doctor-s-Best-...lets/16567?at=0

Some of the good effects I have noticed were: lower back pain gone, edginess gone, leg cramps mostly gone (but I need to take the stuff regularly, as I seem to be still pretty low). New positive things: calmer, more balanced, practically no PMS any more, more energy, less moody and less prone to flying off the handle over nothing, happier, more able to take things in my stride.

This is another variety of chelated magnesium glycinate which Hutchinson recommends. I may try it just for the sake of scientific comparison but so far I have stuck to the Dr's Best brand because it is cheaper.

I was taking 400mg per day, but when my new bottle arrives, I may take more for a while to see if I get better results. I like what the ladies above are saying, but they are taking more than me, so maybe I need more to get the same effect!!!

If you want more information about dosing etc, just post again!

Hope this helps,

amanda



Thank you! That does help bunches! I have ordered from them before and they are pretty good! You can find promo codes and stuff like that around here fairly easily as well! Thank you for all of that info! I will probably get a hold of all of that stuff once I can afford to. Stupid money -_-
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  #19   ^
Old Fri, Apr-15-11, 04:12
albiorix's Avatar
albiorix albiorix is offline
Senior Member
Posts: 365
 
Plan: atkins/i&NIPD
Stats: 157.0/139.6/119 Female 159cm
BF:32%+/31.5%/??
Progress: 46%
Location: UK
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gosh - I wish it did this for me! _ I take 1000mg of chelated mg from doctors best, with 3 (can't remember how much, I am so used to taking 2 of the things)

and I have noticed no mood change at all - I am still a grumpy, tired, woman. I think that is more to do with sleep deprivation than mimeral deficiencies though!
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  #20   ^
Old Fri, Apr-15-11, 04:31
Hutchinson's Avatar
Hutchinson Hutchinson is offline
Registered Member
Posts: 2,886
 
Plan: Dr Dahlqvist's
Stats: 205/152/160 Male 69
BF:
Progress: 118%
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Quote:
Originally Posted by albiorix
and I have noticed no mood change at all - I am still a grumpy, tired, woman. I think that is more to do with sleep deprivation than mimeral deficiencies though!
The Effect of Melatonin, Magnesium, and Zinc on Primary Insomnia

I supplement with both magnesium and melatonin and I think we need to improve Melatonin secretion BEFORE we go to bed and get BRIGHT LIGHT (outdoor sunlight) exposure during the day to improve circadian rhythm.
I think the natural decline is both vitamin D synthesis and melatonin secretion as we age is to a large extent avoidable (we can expose more skin to sunlight, we can make sure older folk get more bright light during the day) and where this isn't possible both Time Release Melatonin and Vitamin D3 are cheap and readily available from the US discount supplement providers.
There are plenty of other ways of improving sleep hygiene. Eye Mask Ear Plugs may be the answer for some.
But magnesium deficiency leads to increased iron uptake and iron behaving badly causes oxidation which drives mitochondrial dysfunction and the ageing process. Both vitamin D and melatonin are neuro-protective and they protect mitochondrial from oxidative stress.
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  #21   ^
Old Fri, Apr-15-11, 09:00
amandawald amandawald is offline
Senior Member
Posts: 4,735
 
Plan: GF mod carb/Schwarzbein
Stats: 160/160/160 Female 164cm
BF:
Progress: 51%
Location: Brit in Germany
Default you might need a bit more patience...

Quote:
Originally Posted by albiorix
gosh - I wish it did this for me! _ I take 1000mg of chelated mg from doctors best, with 3 (can't remember how much, I am so used to taking 2 of the things)

and I have noticed no mood change at all - I am still a grumpy, tired, woman. I think that is more to do with sleep deprivation than mimeral deficiencies though!


Hi albiorix,

I am sorry to hear that you haven't had the same effect from the magnesium...

Is the sleep deprivation caused by something that you can control? Could you tell us what is stopping you from getting a good night's sleep? If it's not too private...

Sleep deprivation is really not a good thing for anyone. Especially if it is a long-term problem. It is possible to catch up on your sleep if it is just a one-off thing, but if it is every single night... Hmmm...

Hutchinson has some good ideas, though. I use a sleep "scarf" (I drape a silk scarf over my eyes when it gets too light in our bedroom) and ear plugs to get a decent night's sleep. That helps a lot.

As for melatonin, I've never tried it. I think if the German customs opened a package from iherb.com with melatonin in it, they'd send it back!!! I think it is only allowed on prescription over here, so it would be illegal for me to order it.

The magnesium might need a bit longer to "kick in" in your case, perhaps. If you are very Mg-deficient, then it might take a bit longer for you to notice it. I had a gluten-intolerance problem that I didn't know I had until recently and that was stopping me from absorbing magnesium properly. Once I went off the gluten, after a while I noticed that the magnesium was having more of an effect than it had been. Also, if you have low stomach acid, that can also affect how well you absorb magnesium. To try and raise the acidity of my stomach acid and improve nutrient absorption, I take these:

http://www.iherb.com/Doctor-s-Best-...sules/7353?at=0

Apparently, your stomach acid gets less strong as you age, so I am trying to help it out a bit. I think the acidity goes down from about 40 onwards.

I don't know what your budget is like right now, but you could try them.

Hope you can do something about the sleep problem, though.

amanda
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  #22   ^
Old Fri, Apr-15-11, 09:14
Hutchinson's Avatar
Hutchinson Hutchinson is offline
Registered Member
Posts: 2,886
 
Plan: Dr Dahlqvist's
Stats: 205/152/160 Male 69
BF:
Progress: 118%
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Influence of the consumption pattern of magnesium from magnesium-rich mineral water on magnesium bioavailability.
Quote:
It is generally considered that the absorption of Mg is inversely related to the ingested dose.
The objective of the present study was to determine if the mode of administration (bolus v. consumption throughout the day) could influence Mg bioavailability from Mg-rich natural mineral water comparing the same nutritional Mg amount (126 mg).
Using a 2 d cross-over design, twelve healthy men were asked to drink 15 litres Mg-rich mineral water either as 2 750 ml or 7 212 ml throughout the day.
Two stable isotopes (25Mg and 26Mg) were used to label the water in order to distinguish both regimens.
Fractional apparent Mg absorption was determined by faecal monitoring and Mg retention was determined by measuring urinary excretion of Mg isotopes.
Higher Mg absorption (507 (sd 127) v. 324 (sd 81) %; P = 00007) and retention (475 (sd 129) v. 290 (sd 75) %; P = 00008) from Mg-rich mineral water were observed when it was consumed in seven servings compared with larger servings.
Thus, regular water consumption throughout the day is an effective way to increase Mg bioavailability from Mg-rich mineral water.


Recipe for Magnesium/Bicarbonate Water
For those who have trouble finding Magnesium Hydroxide IHERB SELL Magnesium Oxide powder You need 27.5g in 500ml water to = the common Magnesium Hydroxide mixture available from chemists.
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  #23   ^
Old Sat, Apr-30-11, 07:00
WereBear's Avatar
WereBear WereBear is offline
Posts: 11,541
 
Plan: Epi-Paleo/IF
Stats: 220/137/150 Female 67
BF:
Progress: 119%
Location: USA
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I've added another 250 mg at lunchtime and so far, soooo good.
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  #24   ^
Old Sat, Apr-30-11, 07:32
Zuleikaa Zuleikaa is offline
Posts: 16,735
 
Plan: Mishmash
Stats: 365/350.4/160 Female 67
BF:
Progress: 7%
Location: Maryland, US
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Quote:
Originally Posted by albiorix
gosh - I wish it did this for me! _ I take 1000mg of chelated mg from doctors best, with 3 (can't remember how much, I am so used to taking 2 of the things)

and I have noticed no mood change at all - I am still a grumpy, tired, woman. I think that is more to do with sleep deprivation than mimeral deficiencies though!

1000 mg of chelated magnesium from Drs Best only gives you 100 mg of elemental magnesium. You need 400-600 mg of elemental magnesium/day and more when you're starting off deficient.

Unless you're taking 10 pills/day of Drs Best, you aren't taking enough!!

Last edited by Zuleikaa : Sat, Apr-30-11 at 07:52.
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  #25   ^
Old Sat, Apr-30-11, 11:39
leemack's Avatar
leemack leemack is offline
NEVER GIVING UP!
Posts: 5,030
 
Plan: no sugar/grains LCHF IF
Stats: 478/354/200 Female 5' 9"
BF:excessive!!
Progress: 45%
Location: UK
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Quote:
Originally Posted by Zuleikaa
1000 mg of chelated magnesium from Drs Best only gives you 100 mg of elemental magnesium. You need 400-600 mg of elemental magnesium/day and more when you're starting off deficient.

Unless you're taking 10 pills/day of Drs Best, you aren't taking enough!!


10 pills a day? Really? I currently take 5x 200mg. Have you got a link to somewhere where I can read more? Thanks.

Edit to add: My container of doctors best states 2000mg magnesium glycinate/lysine chelate giving 200mg elemental magnesium.

Lee

Last edited by leemack : Sat, Apr-30-11 at 11:49.
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  #26   ^
Old Sat, Apr-30-11, 12:30
Hutchinson's Avatar
Hutchinson Hutchinson is offline
Registered Member
Posts: 2,886
 
Plan: Dr Dahlqvist's
Stats: 205/152/160 Male 69
BF:
Progress: 118%
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Magnesium Absorption and Assimilation
People with atrial fibrillation are in a good position to comment on magnesium absorption as they have symptoms whenever magnesium status drops.
I think the fact they suggest that transdermal uptake should considered if someone is not finding afib resolution with oral supplements.
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  #27   ^
Old Sat, Apr-30-11, 18:30
leemack's Avatar
leemack leemack is offline
NEVER GIVING UP!
Posts: 5,030
 
Plan: no sugar/grains LCHF IF
Stats: 478/354/200 Female 5' 9"
BF:excessive!!
Progress: 45%
Location: UK
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Quote:
Originally Posted by Hutchinson
Magnesium Absorption and Assimilation
People with atrial fibrillation are in a good position to comment on magnesium absorption as they have symptoms whenever magnesium status drops.
I think the fact they suggest that transdermal uptake should considered if someone is not finding afib resolution with oral supplements.


That's interesting, I suffer with occasional bouts of svt, but I don't remember having any for quite a few months - I wonder if the magnesium has had an effect on that?

Lee
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  #28   ^
Old Sat, Apr-30-11, 18:36
greannmhar's Avatar
greannmhar greannmhar is offline
Senior Member
Posts: 406
 
Plan: Protein Power/a la carte!
Stats: -/-/150 Female 66 inches
BF:Yes!
Progress: 49%
Location: Ireland
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Quote:
Originally Posted by leemack
10 pills a day? Really? I currently take 5x 200mg. Have you got a link to somewhere where I can read more? Thanks.

Edit to add: My container of doctors best states 2000mg magnesium glycinate/lysine chelate giving 200mg elemental magnesium.

Lee


The Doctor's Best magnesium glycinate I have has only 100 mgs elemental magnesium per pill - the serving size mentioned on the label to get 200 mgs is 2 pills. Would this be your problem, or do DB also do larger size pills? I hate that 'serving size' description - why not just tell us what's in each pill and let us count how many we need/want?
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  #29   ^
Old Sun, May-01-11, 02:58
Hutchinson's Avatar
Hutchinson Hutchinson is offline
Registered Member
Posts: 2,886
 
Plan: Dr Dahlqvist's
Stats: 205/152/160 Male 69
BF:
Progress: 118%
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Quote:
Originally Posted by greannmhar
The Doctor's Best magnesium glycinate I have has only 100 mgs elemental magnesium per pill - the serving size mentioned on the label to get 200 mgs is 2 pills. Would this be your problem,
Ideally your body will absorb more magnesium from taking 1 x 100mg with each meal rather than 2 x 100mg at one meal BUT if you only eat twice a day that limits consumption unless you are using other strategies (drinking water/transdermal) however if you take the recommended serving of 2 x 100mg with a meal your body will probably absorb more than if you just took one even though the absorption would be slightly less efficient.

Quote:
or do DB also do larger size pills?
It still wouldn't make any difference if the chelate is packed in two small or one large capsule it's still going to supply 200mg magnesium.

Quote:
I hate that 'serving size' description - why not just tell us what's in each pill and let us count how many we need/want?
It's so easy to get tricked into making the least cost effective purchase when trying to compare like with like.
Bluebonnet Nutrition, Chelated Magnesium, these are a 200mg Albion Patent chelate form.
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  #30   ^
Old Sun, May-01-11, 06:02
leemack's Avatar
leemack leemack is offline
NEVER GIVING UP!
Posts: 5,030
 
Plan: no sugar/grains LCHF IF
Stats: 478/354/200 Female 5' 9"
BF:excessive!!
Progress: 45%
Location: UK
Default

Quote:
Originally Posted by greannmhar
The Doctor's Best magnesium glycinate I have has only 100 mgs elemental magnesium per pill - the serving size mentioned on the label to get 200 mgs is 2 pills. Would this be your problem, or do DB also do larger size pills? I hate that 'serving size' description - why not just tell us what's in each pill and let us count how many we need/want?


You're right, I hadn't noticed the serving size was 2 tablets - even so it still means I'm getting 500mg elemental magnesium a day, but I may increase the dose anyway.

Lee
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