4

votes

Am I Mg sufficient since I get very loose stools from Mg citrate?

Answered on August 19, 2014
Created January 05, 2012 at 8:55 AM

As the title says: Am I Mg sufficient since I get very loose stools from Mg citrate or could I be Mg depleted?

I have not got hold of Mg malate so I have not been able to test it.

I am an otherwise healty guy in my early 30s and I follow a low carb paleo diet.

B76f22ed4373946b3c8990b667562683

(783)

on February 01, 2012
at 01:46 AM

I'm not aware of any research linking the intake of coffee or kombucha with magnesium depletion. Coffee even contains 10-25mg Mg / 8 fl oz. If you have any articles you can point me to, that would be great. Until then, I hold that one who eats a proper diet should not be magnesium deficient, even if they have coffee during the day.

1b2338dab9a6212eea58361b4dff775c

(30)

on January 13, 2012
at 09:46 AM

Update: I have reduced my intake to 500 mg every other day (instead of every day) and that seems to be a decent compromise. I will report progress later.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 09, 2012
at 10:47 PM

They call it "Magnesium Oil", but it's really just concentrated salt water (with high Magnesium content). Spray on, let dry (can itch a bit) rinse off in 15-20 minutes. Do a search and check it out.

77877f762c40637911396daa19b53094

(78467)

on January 09, 2012
at 12:54 PM

Looser but not completely liquid? The fact that you don't feel relaxed from this amount of magnesium is telling, I think. When do you take it? Also, any idea what your average daily or weekly intake is of Magnesium from food? If no, the try tracking food in fitday or similar for a week. You may not need the supplement.

1b2338dab9a6212eea58361b4dff775c

(30)

on January 09, 2012
at 09:51 AM

Thanks chirocaveman for your reply. I am 90% paleo and I think that my intake of phytic acid is negligible due to my eating no grains.

1b2338dab9a6212eea58361b4dff775c

(30)

on January 09, 2012
at 09:48 AM

I have never heard of magnesium sprays. Sounds interesting though!

1b2338dab9a6212eea58361b4dff775c

(30)

on January 09, 2012
at 09:47 AM

Thank you Travis for the interesting facts. Maybe glycinate is the way to go.

1b2338dab9a6212eea58361b4dff775c

(30)

on January 09, 2012
at 09:46 AM

Thanks, I will try that!

1b2338dab9a6212eea58361b4dff775c

(30)

on January 09, 2012
at 09:45 AM

I have not noticed that I feel extra relaxed. I have 500 mg capsules and I notice looser stool a day after taking one capsule.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on January 05, 2012
at 02:31 PM

There is magnesium loss on account of acidic beverages, even natural/healthy-ish ones like coffee or kombucha, that early man would not have had to deal with. So, one might well be magnesium deficient even on a paleo-ish diet.

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7 Answers

4
6120c989fd5b69f42a0834b69b87955b

(24553)

on January 05, 2012
at 09:07 AM

I doubt it is an indication either way, magnesium is a powerful laxative, and if you are taking a dose large enough to induce diarrhea you are flushing some of your supplement money down the drain. I get similar issues with many forms of oral magnesium, so I usually try to supplement transdermally with Epsom Salts or Magnesium Chloride soaks, Magnesium Oil, or sublingually with angstrom Magnesium.

1b2338dab9a6212eea58361b4dff775c

(30)

on January 09, 2012
at 09:46 AM

Thanks, I will try that!

1
Medium avatar

on January 05, 2012
at 06:24 PM

Give glycinate a try. Citrate's good for decreasing the chance of kidney stones, but if it does this, that's only a small consolation. You'll also acclimate to it over time. My dog had diarrhea from glycinate at first but now can tolerate a lot. I never had any issues with glycinate, even at 800mg a day.

Because most of us drink filtered water, we're constantly losing minerals due to the osmotic effect of pure water passing through the kidneys. So not only do we not get Mg from the water, the water we drink essentially has negative Mg. Add to that the fact that most fertilizer is just NPK and you have every reason to believe that persistent supplementation is necessary. One option is to drink half mineral water (like Gerolsteiner) and half normal water so it evens out to be approximately what would occur in well/stream/lake water. Additionally, repleting a deficiency is different than maintaining a sufficient level, so many will want to overshoot for a while before dosing lower.

Difficult to say what the best dose is, but it seems to be somewhere in the range of 1:1-1:4 Mg:Ca. I could see a Ca deficiency developing as well on a non-dairy, filtered water paleo diet.

1b2338dab9a6212eea58361b4dff775c

(30)

on January 09, 2012
at 09:47 AM

Thank you Travis for the interesting facts. Maybe glycinate is the way to go.

1
77877f762c40637911396daa19b53094

(78467)

on January 05, 2012
at 01:36 PM

Eric, how does the mag citrate make you feel? Does it make you feel extremely relaxed?

One of the side effects of mag citrate is that it pulls moisture into the intestines, that is why it can cause loose stools.

How much are you taking, by the way?

Not really an answer, I know, but I think we need more info.

77877f762c40637911396daa19b53094

(78467)

on January 09, 2012
at 12:54 PM

Looser but not completely liquid? The fact that you don't feel relaxed from this amount of magnesium is telling, I think. When do you take it? Also, any idea what your average daily or weekly intake is of Magnesium from food? If no, the try tracking food in fitday or similar for a week. You may not need the supplement.

1b2338dab9a6212eea58361b4dff775c

(30)

on January 09, 2012
at 09:45 AM

I have not noticed that I feel extra relaxed. I have 500 mg capsules and I notice looser stool a day after taking one capsule.

1
B76f22ed4373946b3c8990b667562683

on January 05, 2012
at 12:46 PM

Mg Citrate is a laxative, so your situation is in no way indicative of your Mg levels. You might try a more bio-available form that does not have such a powerful laxative side-effect (Mg orotate, malate, or aspartate). A caveat, however: It has been suggested that most people in the US are magnesium deficient, but if you are faithfully following a paleo diet, eating plenty of nuts, fish, and dark green leafy vegetables, this should not be the case. If you still believe that you are magnesium deficient, you should consider correcting this with whole foods, rather than supplements. I hope this helps, and good luck!

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on January 05, 2012
at 02:31 PM

There is magnesium loss on account of acidic beverages, even natural/healthy-ish ones like coffee or kombucha, that early man would not have had to deal with. So, one might well be magnesium deficient even on a paleo-ish diet.

1b2338dab9a6212eea58361b4dff775c

(30)

on January 09, 2012
at 09:51 AM

Thanks chirocaveman for your reply. I am 90% paleo and I think that my intake of phytic acid is negligible due to my eating no grains.

B76f22ed4373946b3c8990b667562683

(783)

on February 01, 2012
at 01:46 AM

I'm not aware of any research linking the intake of coffee or kombucha with magnesium depletion. Coffee even contains 10-25mg Mg / 8 fl oz. If you have any articles you can point me to, that would be great. Until then, I hold that one who eats a proper diet should not be magnesium deficient, even if they have coffee during the day.

0
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 05, 2012
at 06:23 PM

Like the others said, loose stools <> magnesium sufficient. If you want to know for sure, you need to get tested. If it turns out you are magnesium deficient, and supplements cause problems, look into transdermal magnesium sprays.

1b2338dab9a6212eea58361b4dff775c

(30)

on January 09, 2012
at 09:48 AM

I have never heard of magnesium sprays. Sounds interesting though!

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 09, 2012
at 10:47 PM

They call it "Magnesium Oil", but it's really just concentrated salt water (with high Magnesium content). Spray on, let dry (can itch a bit) rinse off in 15-20 minutes. Do a search and check it out.

0
De787530dd6cf65e2cd03ada9f4cd214

on January 05, 2012
at 05:43 PM

Personally, every form of magnesium (even malate) gives me diarrhea, and as a result, I rarely take it & believe I'm Mg-deficient; so, it's definitely not necessarily a sign that you're Mg-sufficient if you have loose stools when taking it...

0
4781cf8ae1bfcb558dfb056af17bea94

(4359)

on January 05, 2012
at 02:10 PM

Another indicator, of uncertain reliability, is the taste test. Try a mineral water with a lot of magnesium and see if you can taste it. I don't know whether the test works but have found that Jana water, which is reasonable high in magnesium, tastes awful to me sometimes - and I think those times are generally in close proximity to times when I've taken magnesium pills...

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