2

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Magnesium Citrate catch 22

Answered on August 19, 2014
Created April 28, 2012 at 10:32 AM

I have read that Magnesium can act as a powerful laxative. Although I eat clean Paleo and have been for over four months now (no cheats, eggs, dairy, nightshades etc), I currently am suffering with stress related IBS which is getting worse and worse. I am also as a side effect of this IBS suffering bad cortisol issues that are causing me to be 'tired and wired' before I get to sleep.

If I don't supplement with Magnesium Citrate I find it almost impossible to sleep and when I do finally hit the deck it is bad quality sleep anyway. If I DO supplement Magnesium Citrate, I wake up in the morning with terrible diarrhea. I suffer from this frequently anyway due to the IBS, however it does seem to make it worse.

Would I be doing more damage loosing out on sleep and dealing with gut issues which don't seem to be resolving themselves anyway or get more sleep and 'damage my insides further'. Would I be right in assuming that getting less sleep would spurr on the IBS to worsen anyway. - catch 22, what to do!?

Any thoughts would be greatly appreciated. Many Thanks

543a65b3004bf5a51974fbdd60d666bb

(4493)

on April 29, 2012
at 12:25 AM

Thanks JS. just doubled checked the two brands i have been looking at on iherb. There does seem to a difference when compared like for like. i may drop the companies an email. Per pill; Source Naturals is 200mg Mag/960mg Malic acid & Nature's Life is 142mg Mag/833mg Malic acid. ie. from this info it seems that Nature's Life has a higher percent of Malic acid. Ref http://www.iherb.com/Source-Naturals-Magnesium-Malate-180-Tablets/1444 & http://www.iherb.com/Nature-s-Life-Magnesium-Malate-1300-mg-100-Tablets/24050

543a65b3004bf5a51974fbdd60d666bb

(4493)

on April 29, 2012
at 12:23 AM

Thanks JS. just doubled checked the two brands i have been looking at on iherb. There does seem to a difference when compared like for like. i may drop the companies an email. Per pill; Source Naturals is 200mg Mag/960mg Malic acid & Nature's Life is 142mg Mag/833mg Malic acid. ie. from this info it seems that Nature's Life has a higher percent of Malic acid. http://www.iherb.com/Source-Naturals-Magnesium-Malate-180-Tablets/1444 http://www.iherb.com/Nature-s-Life-Magnesium-Malate-1300-mg-100-Tablets/24050

00c8eb3f6e6a1884216044ca29cf868a

on April 28, 2012
at 11:22 PM

Kate: As you have IBS, you might want to try glycinate instead of malate...although I'm sure both will work fine. Experiment and see what works for you. === daz: I've used both KAL and Thompson with good results. KAL makes prettier and smoother pills, but they're more expensive -- although their glycinate is still a good value, and they're still cheaper than a lot of boutique brands. Thompson makes the cheapest malate I've found, and it's an excellent value...but their pills are a bit rougher than KAL, which can be an issue if you have problems swallowing large pills (I don't).

00c8eb3f6e6a1884216044ca29cf868a

on April 28, 2012
at 11:14 PM

daz: Each type should have the same ratio by weight of Mg to chelate. But since Mg is one atom and the chelate is a molecule, you need a lot of Mg chelate to get (say) 400mg of magnesium. *** Most likely what you're seeing is dosage variations. With some types you need 3 or 4 pills to get the RDA, with others you only need 2 pills. Make sure to do that math when you're comparing costs, as it's easy to think "Wow, that brand is cheap" when it's just splitting the dosage among more pills. Also, if you have a problem taking large pills, the 2-pill versions might be an issue. -JS

081f1caf1628da16900aefb868b85284

(33)

on April 28, 2012
at 12:53 PM

Hi there, yes I've recently purchased NOW foods super enzymes - I'm just waiting on them to arrive. I'm also taking Acidophilus and I use sauerkraut as a 'supplement'. My system is terrible at the moment and because the IBS is purely stress related, it's like a viscous cycle - it has got much worse since going Paleo so now it's just a matter of tinkering with foods non stop to see what works. Patience IS a virtue!! Thanks so much for the link

270aa8629304fefa4911d53ef42568d3

(148)

on April 28, 2012
at 12:29 PM

As a former IBS sufferer, I feel your pain. Healing leaky gut takes persistence and time. Do you use digestive enzymes to aid your body in digestion? I prefer Nature's Sunshine - I've found it best for breaking down proteins. Also, the addition of cultured foods is a huge help. I buy from here: http://www.culturedvegetables.net/category.sc?categoryId=3

543a65b3004bf5a51974fbdd60d666bb

(4493)

on April 28, 2012
at 11:06 AM

Very timely, i was planning on ordering mag malate to replace my mag citrate when it runs out. Do you have a preferred product? I notice that some have a higher percentage of malic acid than others, is more malic acid better do you know? thx

081f1caf1628da16900aefb868b85284

(33)

on April 28, 2012
at 11:01 AM

Thank you! As easy as that eh!! I'll give it a go - Thanks again!

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1 Answers

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5
00c8eb3f6e6a1884216044ca29cf868a

on April 28, 2012
at 10:53 AM

This is an easy problem to solve! Magnesium citrate is a laxative. Try using one of the other magnesium chelates, e.g.

  • Magnesium malate
  • Magnesium glycinate
  • Magnesium aspartate
  • Magnesium orotate
  • Magnesium threonate

None of them have the laxative effect that citrate does. I like malate because it's cheap and easily available, but YMMV.

(The Quilt explained to me why you might want one vs. the other...apparently it has to do with which tissues tend to use the other half of the compound. Malic acid, for instance, is used just about everywhere in the body. Glycine tends to get taken up by the intestine. He likes threonine for brain issues. And so on.)

JS

00c8eb3f6e6a1884216044ca29cf868a

on April 28, 2012
at 11:14 PM

daz: Each type should have the same ratio by weight of Mg to chelate. But since Mg is one atom and the chelate is a molecule, you need a lot of Mg chelate to get (say) 400mg of magnesium. *** Most likely what you're seeing is dosage variations. With some types you need 3 or 4 pills to get the RDA, with others you only need 2 pills. Make sure to do that math when you're comparing costs, as it's easy to think "Wow, that brand is cheap" when it's just splitting the dosage among more pills. Also, if you have a problem taking large pills, the 2-pill versions might be an issue. -JS

00c8eb3f6e6a1884216044ca29cf868a

on April 28, 2012
at 11:22 PM

Kate: As you have IBS, you might want to try glycinate instead of malate...although I'm sure both will work fine. Experiment and see what works for you. === daz: I've used both KAL and Thompson with good results. KAL makes prettier and smoother pills, but they're more expensive -- although their glycinate is still a good value, and they're still cheaper than a lot of boutique brands. Thompson makes the cheapest malate I've found, and it's an excellent value...but their pills are a bit rougher than KAL, which can be an issue if you have problems swallowing large pills (I don't).

543a65b3004bf5a51974fbdd60d666bb

(4493)

on April 28, 2012
at 11:06 AM

Very timely, i was planning on ordering mag malate to replace my mag citrate when it runs out. Do you have a preferred product? I notice that some have a higher percentage of malic acid than others, is more malic acid better do you know? thx

081f1caf1628da16900aefb868b85284

(33)

on April 28, 2012
at 11:01 AM

Thank you! As easy as that eh!! I'll give it a go - Thanks again!

543a65b3004bf5a51974fbdd60d666bb

(4493)

on April 29, 2012
at 12:23 AM

Thanks JS. just doubled checked the two brands i have been looking at on iherb. There does seem to a difference when compared like for like. i may drop the companies an email. Per pill; Source Naturals is 200mg Mag/960mg Malic acid & Nature's Life is 142mg Mag/833mg Malic acid. ie. from this info it seems that Nature's Life has a higher percent of Malic acid. http://www.iherb.com/Source-Naturals-Magnesium-Malate-180-Tablets/1444 http://www.iherb.com/Nature-s-Life-Magnesium-Malate-1300-mg-100-Tablets/24050

543a65b3004bf5a51974fbdd60d666bb

(4493)

on April 29, 2012
at 12:25 AM

Thanks JS. just doubled checked the two brands i have been looking at on iherb. There does seem to a difference when compared like for like. i may drop the companies an email. Per pill; Source Naturals is 200mg Mag/960mg Malic acid & Nature's Life is 142mg Mag/833mg Malic acid. ie. from this info it seems that Nature's Life has a higher percent of Malic acid. Ref http://www.iherb.com/Source-Naturals-Magnesium-Malate-180-Tablets/1444 & http://www.iherb.com/Nature-s-Life-Magnesium-Malate-1300-mg-100-Tablets/24050

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