The only supplements I take are vitamin D, and a calcium + magnesium (2:1 in favor of calcium). I just don't know how much to take at what time (the reason I'm supplementing lots of calcium is because I'm young, and don't respond we'll to casein)
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2 Answers
Depending on the sourcing of your food you may benefit from omega-3 supplementation as well. I supplement vit d and omega 3 daily because I cannot afford the more organic etc meat sources and so the omega 3 helps balance my 3:6 balance.
Take magnesium, as a chelated form (glycinate, malate, threonate, etc.) in the later afternoon or at night, but not before sleep.
You don't need calcium, there's plenty in broccoli, spinach, and other greens.
why shouldn't you take magnesium before bed? doesn't it make you drowsey?
Calcium from anything other than dairy is highly unabsorbable. Now Saying that, would this work for me?
Breakfast:vitamin D-1000 iu
Dinner:vitamin D-1000 iu, calcium-600 mg, magnesium-300 mg
Spinach? http://ajcn.nutrition.org/content/47/4/707.short
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wtfgod
(310)
on March 17, 2014
at 06:44 PM
I've heard that calcium from plants is not easily absorbed... >.>
I would be interested in what the ideal calcium numbers are. I get about 650~mg/day of calcium - male, so less is better - but if a lot of it is not getting absorbed then maybe I'm not getting enough. (Most of my calcium from plant sources)
wtfgod
(310)
on March 17, 2014
at 06:41 PM
I think it depends more on the type of magnesium, for example glycinate would be good for sleeping, but I believe malate produces extra stomach acid or something which is why it wouldn't be ideally taken before sleep.
Laura_48
(58)
on March 17, 2014
at 05:26 PM
I take it before bed and haven't had any problems, so I'll just keep doing it that way.
TheGastronomer
(555)
on March 17, 2014
at 05:17 PM
"Calcium from anything other than dairy is highly unabsorbable" - Really? Come on, there's no proof of that. I eat my sardines with bones (most brands of sardines bring the bones and traditionally they are eaten as well), plenty of calcium there...no dairy involved. Even egg shells can be eaten and their calcium would be readily absorbed.
raydawg
(19483)
on March 17, 2014
at 03:29 PM
Magnesium can have a paradoxical effect in some folks where it will keep you from sleeping rather than making you sleep, if you take it a bit away from bed time, that problem goes away,
Matt_11
(41747)
on March 16, 2014
at 02:07 AM
Ok… but the RDA is for consumed Ca, not digested calcium… all depends on how the RDA was calculated back in the day. But true, spinach despite having good values for calcium is not a great source (as some folks can feel the Ca oxalate on their teeth when they eat spinach.)
Laura_48
(58)
on March 14, 2014
at 07:39 PM
why shouldn't you take magnesium before bed? doesn't it make you drowsey?
Hawkeyes52
(220)
on March 14, 2014
at 05:17 PM
Calcium from anything other than dairy is highly unabsorbable. Now Saying that, would this work for me?
Breakfast:vitamin D-1000 iu
Dinner:vitamin D-1000 iu, calcium-600 mg, magnesium-300 mg
Mscott1
(30)
on March 14, 2014
at 04:49 PM
Spinach? http://ajcn.nutrition.org/content/47/4/707.short