2

votes

How much magnesium should I supplement?

Answered on September 12, 2014
Created September 04, 2011 at 1:09 PM

I'm really stressed lately (exams ...). Magnesium seems to be a popular supplement, so : how much magnesium would be optimal? Is there an upper limit? Would it be stupid to take too much?

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on September 04, 2011
at 06:10 PM

Very good. Vit D and magnesium do interact. I take them together to prevent the Vit D from depleting my magnesium levels. Perhaps others will have input on this.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 04, 2011
at 05:21 PM

Thanks Eric for your input. I decided to take 600mg citrate (in the morning and before bed) and instead of trying to solve my constipation with silly supplements I'm gonna eat way more vegetables. Lately I've had trouble finding enough quality greens (I live far away from all the good stuff) and it's probably the cause of my constipation. Paleo = work, but I'm prepared to do that for my health. If the constipation is gone, I have no health issues left.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on September 04, 2011
at 04:19 PM

I take mine all at night to aid sleep.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on September 04, 2011
at 03:47 PM

Kidney function is determined using blood and urine tests.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on September 04, 2011
at 02:54 PM

The dose is 100mg x how many you take. So somewhere along the line as you increase the dose the loose stoll can occure.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on September 04, 2011
at 02:53 PM

THe dose is 100mg x how many you take. So somewhere in the 400-800mg range.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 04, 2011
at 02:47 PM

What kind of magnesium do you take? I took 600mg in the past and it only helped me. What vitamins interfere with magnesium supplements?

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 04, 2011
at 02:46 PM

I don't think the down-vote was necessary : while a kidney test is a bit extreme (after all, I took 600mg of magnesium in the past, and my blood test showed that my kidneys were working great), it is very kind that Eric warns me for the dangers of supplementing. I'm amazed you think 100mg would make my stool loose though : I've supplemented 600mg in the past and was still constipated :P. Would vitamin D interfere with absorption?

11838116de44ae449df0563f09bd3d73

(655)

on September 04, 2011
at 02:31 PM

a healthy young person doesn't need a kidney function test to supplement magnesium

Ce7e28769d92d5de5533e775b1de966e

on September 04, 2011
at 02:24 PM

I don't mess with high doses of anything unless I'm feeling like I'm getting sick, and then I'll up C for a few days. Right now I take 2-ZMA at bedtime and sleep nicely. Lack of sleep is going to make you even more stressed so I would go with the dose recommended and see how you feel. Everyone is different tho - I didn't have any issues adding it to my routine, just positives.

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4 Answers

4
D54290f91bd8c2ff9fdf2f519933bf3e

(1231)

on September 04, 2011
at 02:46 PM

i take 400-600 daily and have found this to really help my stress, anxiety and sleep. i take 200-300 in the AM and the same thing before bed.

i would start at 100mg 2x a day and build from there, if you take too much at once it'll make you poo.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on September 04, 2011
at 04:19 PM

I take mine all at night to aid sleep.

3
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on September 04, 2011
at 01:38 PM

If you are going to supplement magnesium have your doctor check for kidney function.

These are the instructions I use. However this is for maximum dosing and you may not want to go this far. Some folks suggest taking on an empty stomach which I do.

Choose the amino acid chelated form of magnesium glycinate identified on the label as an Albion patented product. Check label to be sure it is not a combo product including calcium or other minerals. This amino acid glycinate has an 87% absorption rate. Typically, these capsules will be 100 or 150 mg.

I use: http://www.iherb.com/Doctor-s-Best-High-Absorption-Magnesium-100-mg-120-Tablets/15?at=0

Ramp up or titrating up the dose from a small amount ??? one capsule a day???increasing every 4 ??? 5 days --- very slowly to allow for tissue saturation without causing bowel intolerance. The chelated amino acid form is specifically formulated not to cause bowel intolerance until dosing levels are quite high. The goal dose is 600 ??? 800 mg daily in divided doses. This form of magnesium does not depend on stomach acid for metabolizing so it can be taken with or without meals. Start with a low dose and titrate up very slowly so the tissues acclimate to the magnesium and eventually become saturated??? this will be signaled by two soft bowel movements a day. Obviously, back down to a lower dose if diarrhea occurs. Diarrhea is counterproductive because electrolytes are lost.

Example - start one 100 mg capsule at bedtime???for 4 ??? 5 days???.then:

Increase to another capsule at breakfast - continue 4 ??? 5 days, Add another 100 dose at lunch; continue 4 ??? 5 days; Add another 100 at dinner making a total of 400 divided over the day and evening. Then increase again starting with 200 at the nightly dose - wait 4 ??? 5 days etc. Always be very aware of loose stools and cut back immediately. You may have to coast a bit on a lower dose before trying to increase again??? but eventually, you???ll find a dose that works without causing bowel intolerance. Everyone is in different stages of magnesium depletion and usage, so it???s simply a matter of trying and keeping track.

The very worst thing to do is take a large amount of magnesium all at once. That doesn???t accomplish the goal. It takes about 120 days to recycle old blood cells with new so results many not happen quickly.

The below book goes into much more depth:

The Magnesium Factor Magnesium researchers, Mildred S. Seelig MD. MPH. Andrea Rosanoff, PhD.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on September 04, 2011
at 03:47 PM

Kidney function is determined using blood and urine tests.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on September 04, 2011
at 02:53 PM

THe dose is 100mg x how many you take. So somewhere in the 400-800mg range.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on September 04, 2011
at 02:54 PM

The dose is 100mg x how many you take. So somewhere along the line as you increase the dose the loose stoll can occure.

11838116de44ae449df0563f09bd3d73

(655)

on September 04, 2011
at 02:31 PM

a healthy young person doesn't need a kidney function test to supplement magnesium

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 04, 2011
at 02:46 PM

I don't think the down-vote was necessary : while a kidney test is a bit extreme (after all, I took 600mg of magnesium in the past, and my blood test showed that my kidneys were working great), it is very kind that Eric warns me for the dangers of supplementing. I'm amazed you think 100mg would make my stool loose though : I've supplemented 600mg in the past and was still constipated :P. Would vitamin D interfere with absorption?

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on September 04, 2011
at 06:10 PM

Very good. Vit D and magnesium do interact. I take them together to prevent the Vit D from depleting my magnesium levels. Perhaps others will have input on this.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 04, 2011
at 05:21 PM

Thanks Eric for your input. I decided to take 600mg citrate (in the morning and before bed) and instead of trying to solve my constipation with silly supplements I'm gonna eat way more vegetables. Lately I've had trouble finding enough quality greens (I live far away from all the good stuff) and it's probably the cause of my constipation. Paleo = work, but I'm prepared to do that for my health. If the constipation is gone, I have no health issues left.

0
5266ac5977ec9d80ac8047697dbbe55b

(738)

on September 06, 2011
at 04:03 PM

Natural Calm at the recommended dosage works great for me.

0
1d0497f8781845ab371b479455bfee8e

(11157)

on September 04, 2011
at 02:19 PM

I've found the 250mg dose 1x/day to work the best for me. Taking the 500mg messes my entire system up--can't sleep at night, feel lousy, etc. If you're eating enough fresh fruits and veg, you should be getting plenty of Mg. But I understand that sometimes you need a bit extra to cope with the stressors of modern life. Keep in mind that the average adult needs 300-400mg/day (RDA). That's why large-dose supplements are not the greatest idea, your body needs time to process/convert all of it. Best to spread it out throughout the day.

http://ods.od.nih.gov/factsheets/magnesium

From Wiki: Excess magnesium in the blood is freely filtered at the kidneys, and for this reason it is difficult to overdose on magnesium from dietary sources alone.[18] With supplements, overdose is possible, however, particularly in people with poor renal function; occasionally, with use of high cathartic doses of magnesium salts, severe hypermagnesemia has been reported to occur even without renal dysfunction.

So basically, your kidneys have to be pretty messed up to lack the ability to filter magnesium.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 04, 2011
at 02:47 PM

What kind of magnesium do you take? I took 600mg in the past and it only helped me. What vitamins interfere with magnesium supplements?

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