5

votes

Best magnesium supplement?

Answered on September 12, 2014
Created September 14, 2010 at 2:41 PM

I've been taking the MG I bought at the local drugstore, which is magnesium citrate. And it's been upsetting my stomach. Has anyone else had this problem? Are there better forms that might not upset my stomach?

1ccc0b0b7a756cd42466cef8f450d0cb

(1801)

on June 27, 2011
at 02:40 PM

What brand do you use?

5c14d1ca9a7f98d0be7c5a828410d146

(307)

on December 12, 2010
at 10:50 PM

I love the Natural Calm! I usually wake up feeling refreshed in the morning after being zonked out for about 8 hours of great sleep. But if you've never tried it I'd start on a weekend night just to see how it goes. I have it last thing before bed as I'm reading, like a tea.

F5698e16f1793c0bb00daea6a2e222a4

(678)

on November 01, 2010
at 03:18 PM

True, I don't need to. Bit I was told to take Mag, D and Cal together for best bioavailablility. Lots of things mess with my sleep. I've found that the brand of sausages I've been getting from Costco keep me from sleeping well, too. I think there is MSG in them, even though the label doesn't state it. :/

Ef228708abd5f082f633b1cd1d64eee1

(892)

on October 27, 2010
at 08:08 PM

I take 2 rounded tsps right before bed, and I'm sleeping waaayy better. I may back off a little because my stool has been a bit loose. No other digestive issues though.

Ef228708abd5f082f633b1cd1d64eee1

(892)

on October 27, 2010
at 08:06 PM

The vitamin D will definitely mess with your sleep. Magnesium should help with your sleep though. You don't need to take them together!

10034c23f65addc5735eb02a32448223

(361)

on October 25, 2010
at 11:27 PM

Taking 1 tsp doesn't make any difference to my sleep. Is there a problem?

A0843083b9642a8af1005af99b09ce42

on September 15, 2010
at 09:00 PM

I second the magnesium oil. I had forgotten about that in my earlier post....works great!

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on September 14, 2010
at 08:50 PM

CHeck out the actual levels of magnesium in greens. You would need to eat a LOT of greens daily to make the RDA like cups full of them. SOaking in magnesium only adds a small amount of magnesium to your body and maybe not even enough to make a diff. Our body does not typically rely on the skin for nutrient intake. It relies on the digestive tract.

52cae90a114ca8f0404948e2b7ccb7ef

(1595)

on September 14, 2010
at 07:28 PM

iHerb has it cheaper. Use code PEN753 to get $5 off your first order too. This is the kind of magnesium I buy for my loved ones with delicate stomachs. I use the citrate variety with no issues. http://www.iherb.com/Bluebonnet-Nutrition-Chelated-Magnesium-180-Veggie-Caps/21160

667f6c030b0245d71d8ef50c72b097dc

(15976)

on September 14, 2010
at 05:02 PM

im on the nat calm, too. It took me seriously about two whole months of gradually increasing my dose, following their directions. Now i can "safely" take one full teaspoon twice per day. I started with only 1/4tsp twice per day, though. Low and slow, easy on the tummy.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on September 14, 2010
at 04:56 PM

What brand and dose? Also, are you taking with food?

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on September 14, 2010
at 04:54 PM

I tried the Mg glycinate chelate as recommended by Krispin, and it seems to treat me better than the citrate I tried earlier. http://www.amazon.com/gp/product/B002TU58QA/ was the most reasonably priced one I found, but I didn't research extensively.

A727956fa3f943057c4edb08ad9e864e

(4183)

on September 14, 2010
at 04:50 PM

I love natural calm too.. I never ever use more than a teaspoon though, it's very well absorbed. Fantastic for sleep. If that doesn't work try glycinate. http://www.iherb.com/Doctor-s-Best-High-Absorption-Magnesium-120-Tablets/15?at=0

C8521a858edd480815a55f683afff86a

(2065)

on September 14, 2010
at 04:14 PM

I second the use of herbal infusions. Herbs are rarely mentioned in paleo-land, but I use them daily and they make a huge difference. I use nettle and oatstraw regularly and I love the taste of red clover but it's supposed to be incredibly effective at increasing fertility which is not something I am interested in right now!

62482b6c46233690c88915dd43003546

(75)

on September 14, 2010
at 03:42 PM

Natural Calm is what we use as well. It also is a MG citrate but in powder form (not sure what form you're taking) which fizzes in hot water much like Emer-gen-C. Maybe that form is taken in by the body easier than another? We haven't had any problems with upset stomach.

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24 Answers

4
C8521a858edd480815a55f683afff86a

(2065)

on September 14, 2010
at 04:08 PM

I use NOW brand mag citrate powder. I like this better than Natural Calm because it's cheaper and has no other ingredients besides the magnesium. It gives you the same relaxed feeling. I have never taken a full teaspoon dose, but usually half or a quarter. It makes more sense to me to take smaller doses a couple times a day. Using a powder so you can control the dose is important if you're having stomach upset. Good Luck!

4
Cf1189fc2e0acdd49ce566e43238ffb6

on September 14, 2010
at 02:45 PM

Have you tried Natural Calm? It is recommended by Robb Wolf

62482b6c46233690c88915dd43003546

(75)

on September 14, 2010
at 03:42 PM

Natural Calm is what we use as well. It also is a MG citrate but in powder form (not sure what form you're taking) which fizzes in hot water much like Emer-gen-C. Maybe that form is taken in by the body easier than another? We haven't had any problems with upset stomach.

A727956fa3f943057c4edb08ad9e864e

(4183)

on September 14, 2010
at 04:50 PM

I love natural calm too.. I never ever use more than a teaspoon though, it's very well absorbed. Fantastic for sleep. If that doesn't work try glycinate. http://www.iherb.com/Doctor-s-Best-High-Absorption-Magnesium-120-Tablets/15?at=0

667f6c030b0245d71d8ef50c72b097dc

(15976)

on September 14, 2010
at 05:02 PM

im on the nat calm, too. It took me seriously about two whole months of gradually increasing my dose, following their directions. Now i can "safely" take one full teaspoon twice per day. I started with only 1/4tsp twice per day, though. Low and slow, easy on the tummy.

10034c23f65addc5735eb02a32448223

(361)

on October 25, 2010
at 11:27 PM

Taking 1 tsp doesn't make any difference to my sleep. Is there a problem?

Ef228708abd5f082f633b1cd1d64eee1

(892)

on October 27, 2010
at 08:08 PM

I take 2 rounded tsps right before bed, and I'm sleeping waaayy better. I may back off a little because my stool has been a bit loose. No other digestive issues though.

3
F2f73b6d46e6e2284e267695b9e26384

on December 05, 2010
at 09:41 PM

Magnesium oil! My favorites- http://bit.ly/i2V2JD & http://bit.ly/h5wTxC

Supposedly ONE molecule of sugar requires FIFTY SIX molecules of magnesium to break it down. If you've got a sweet tooth, rub some mag oil on it. Then chug some sauerkraut and do a cartwheel. ( ;

Also, nettle infusions- a good source of calcium, magnesium, zinc, iron, cobalt, copper, potassium, trace minerals, chlorophyll, B-complex vitamins, schtuff, etc.

3
7431586c21bca496c5a7ec7bd0ca4d6e

(974)

on September 14, 2010
at 05:34 PM

Mg glycinate because it doesn't have the laxative effect that Mg citrate has.

1ccc0b0b7a756cd42466cef8f450d0cb

(1801)

on June 27, 2011
at 02:40 PM

What brand do you use?

3
A0843083b9642a8af1005af99b09ce42

on September 14, 2010
at 03:08 PM

I also had problems with magnesium supplements. Later, they told me at the store that a lot of people have problems. So, I went with whole foods. I ate greens everyday: collards, mustard, turnip, spinach...I sauteed them in butter, and added other veggies like broccoli, carrots, cauliflower, sometimes some meat like leftover steak....

I also made herbal infusions of nettle, oatstraw, or red clover, daily. For these, just pour boiling water over 1 oz of the dried herb, and let steep 4-8 hours. This long steeping time draws out the minerals. I felt better going this route instead of the pills and powder, but that is just what worked for me. Good luck....~~~s

C8521a858edd480815a55f683afff86a

(2065)

on September 14, 2010
at 04:14 PM

I second the use of herbal infusions. Herbs are rarely mentioned in paleo-land, but I use them daily and they make a huge difference. I use nettle and oatstraw regularly and I love the taste of red clover but it's supposed to be incredibly effective at increasing fertility which is not something I am interested in right now!

1
A68f24168bc0de414a038037e287b581

on March 29, 2011
at 11:46 PM

I thought I would renew this thread instead of starting a new one.

I am still confused about which Mg is best, recently switching to Mg Albion chilate, as it is supposed to be the best absorbed.

I wanted to get some for my mom, but by accident (I must be really blind) I got Citrate.

Is the absorption the same? Should I warn my Mom of possible side effects? I read that some people had upset stomach from it - had more people had problems?

Does anyone know if in terms of absorption 1g ofMg chilate = 1Mg Citrate, or is it much different?

I really want to send my Mom the best, and I feel really stupid for buying the wrong one. I got also some for my friend who has serious GI issues, and I am scared it would hurt her. any thoughts?

1
Fe33d1321dad116f6fedd60266d0498b

on September 15, 2010
at 02:57 AM

I use magnesium glycinate- the store brand at my (relatively) local health-food store. I tend to take it just before bed, with other supplements and a full glass of water. I've never had any problems. (this is the stuff: http://www.thebetterhealthstore.com/ItemDetail.asp?sku=2124581209)

1
4e184df9c1ed38f61febc5d6cf031921

(5005)

on September 14, 2010
at 06:12 PM

Magnesium oil - made by stirring magnesium chloride crystals in water until they dissolve - is good. No stomach issues with it either!

A0843083b9642a8af1005af99b09ce42

on September 15, 2010
at 09:00 PM

I second the magnesium oil. I had forgotten about that in my earlier post....works great!

1
9df894726ba8b50650dff73dd60e60d3

on September 14, 2010
at 05:12 PM

I use the Poliquin Topical Magnesium...it's a cream that you put behind your knees before bedtime so there is no digestion to worry about. Sounds weird, but works like a charm. The first time I tried it, I was falling asleep on the couch within 30 minutes. You can probably find someone who does Bio Signature to buy it from or get it directly from his site.
http://us.cpoliquin.com/product_p/topical%20mag.htm

1
8e3782b68e033763485472f414f507a5

(2433)

on September 14, 2010
at 03:45 PM

52cae90a114ca8f0404948e2b7ccb7ef

(1595)

on September 14, 2010
at 07:28 PM

iHerb has it cheaper. Use code PEN753 to get $5 off your first order too. This is the kind of magnesium I buy for my loved ones with delicate stomachs. I use the citrate variety with no issues. http://www.iherb.com/Bluebonnet-Nutrition-Chelated-Magnesium-180-Veggie-Caps/21160

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on September 14, 2010
at 04:54 PM

I tried the Mg glycinate chelate as recommended by Krispin, and it seems to treat me better than the citrate I tried earlier. http://www.amazon.com/gp/product/B002TU58QA/ was the most reasonably priced one I found, but I didn't research extensively.

1
D67e7b481854b02110d5a5b21d6789b1

on September 14, 2010
at 03:23 PM

If supplements upset your stomach, then eat some greens and soak for 20-30 minutes in your bathtub with 2 cups of epsom salts a few times a week.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on September 14, 2010
at 08:50 PM

CHeck out the actual levels of magnesium in greens. You would need to eat a LOT of greens daily to make the RDA like cups full of them. SOaking in magnesium only adds a small amount of magnesium to your body and maybe not even enough to make a diff. Our body does not typically rely on the skin for nutrient intake. It relies on the digestive tract.

0
431b08ecc06fd4de3b0616798e1251de

on February 02, 2014
at 09:27 PM

Here is a recipe for magnesium water which you can make yourself for a couple of bucks.. using milk of magnesia and carbonated water.. is highly absorbable and cheap..

http://www.afibbers.org/Wallerwater.pdf

0
8b297ee946d439c88ff7fe674586daac

(0)

on June 27, 2013
at 09:50 PM

Magnesium is great. Unfortunately, the Mag Citrate has the great potential to scar the lining of the intestines with long-term use (google it on PubMed to find out more).

The forms I've heard that are most effective and safe for long-term use are Mag Chloride and Mag Glycinate. Both are also reported to be effective at reducing anxiety and depression in individuals.

I would avoid the Natural Calm (Mag Citrate) at all costs. Even if a tolerance is 'built up' it will still affect the intestines negatively. Please note: neither Mag Chloride or Mag Glycinate cause intestinal distress (diarrhea, bloating, etc.); they are free from those side effects, unlike Mag Citrate.

Magnesium oil and magnesium tablets are good, imho, as far as bio-availability goes, as long as you stick with Mag Chloride or Mag Glycinate.

0
1f9527e79d0378418c6db93384e3d929

(154)

on July 22, 2012
at 04:59 PM

Still an old thread but it feels like it has been left half unanswered.

Here's my experience with Magnesium (Mg)

I have been taking Citrate. So I can't speak for other forms.

First off i started taking one pill of 250 milligrams (mg).I was also taking a multivit with no Mg. First in the morning. Nothing changed however. Then i read that Mg and vitD use the same pathways and only one can be absorbed at a time. And since sun=day=vitD my conclusion was to take Mg in the evening. After doing that i started sleeping better.

Later on I read that a human being has the need for more Mg (a lot more apparently). So i doubled my dosage. I slept amazing! Then i changed my multivitamin, and i started having runny stools. When i checked my new multivitamin had a higher dose of Mg than my previous multivit.

I went back to 1 multivit in the morning and 1 Mg (250 mg) in the evening. Great sleep. After 2-3 weeks I again added 1 more Mg. I slept awesome! No stomach sensitivity. After another 2-3 weeks ( I was not in a hurry to add more, just curious) I added one more. Again with no problems. This is also the point i stopped taking multivitamins.

Just to test myself, I quickly added a 4th one. The next day I had big bathroom troubles. Really glad i chose a weekend day for that. I went back to 2 slowly adding a 3rd one. In really stressful times i do add a 4th, but usually after 2 nights of 4 Mg i go down to 3 and then 2 and then 1 and then none and keep it to that for a while. And then up it again the same way to 3.

As for the sleep...waw... that's all i can say. I think it is not so good as a 23 year old (am now 24) to wake up 4-5 times a night going to the bathroom, or after dreaming a more intense dream. It really messed me up sleeping that bad. After adding Mg I do not wake up in the night anymore even if in the morning I wake up really badly having to pee. My dreams are really intense and realistic. And for the first time in my life i feel rested and like having a good-night sleep. I actually am looking forward for it. As for waking up, it really wasn't so hard for me to wake up. All i needed was some sun shining on my face. So yeah Magnesium rocks! Just start off slowly.

0
77877f762c40637911396daa19b53094

(78467)

on June 05, 2012
at 07:48 PM

EXCUSE THE PRICING MISTAKE ABOVE. UNDER $30.OO A MONTH IS CORRECT.

0
77877f762c40637911396daa19b53094

(78467)

on June 05, 2012
at 07:47 PM

MAGNELEVURES 150 MG. POWDER SACHEL. UNDER $30.00 A WEEK AND QUITE DIGESTABLE. I USE IT DUE TO A-FIB. IT WAS RECOMMENDED TO ME BY A NATURAPATHIC PHYSICIAN. PH. # 800-383-6008.

LOOK IT UP ON THE WEB, AND I THINK YOU WILL FIND IT RELAXING IN THE EVE, AND NO PROBLEMS WITH STOMACH OR G.I. TRACT.

0
7e746be2f0e550a8cd7df881322ae705

on December 12, 2010
at 06:04 PM

I just bought the Natural Calm, but I'm slightly worried about taking it on a work night and having a hard time waking up. I plan to take it 1/2 hour before bedtime. I should get between 7-8 hours sleep. Has anyone had a problem waking up groggy after taking it?

5c14d1ca9a7f98d0be7c5a828410d146

(307)

on December 12, 2010
at 10:50 PM

I love the Natural Calm! I usually wake up feeling refreshed in the morning after being zonked out for about 8 hours of great sleep. But if you've never tried it I'd start on a weekend night just to see how it goes. I have it last thing before bed as I'm reading, like a tea.

0
C1760fc7a3451615946788f6b538d1fb

on December 04, 2010
at 08:39 PM

Does anyone know a website that sells Paleo Products Only?

0
5be844214037850c304c1e6a05dc5277

on October 26, 2010
at 04:52 AM

  • NOW Magnesium Citrate @ ~400mg/day before bed

Very cheap & I have no laxative/digestion issues from it

0
D26fe9afb11ba1b75b69590db12aa9bc

on October 25, 2010
at 09:34 PM

I was told to take magnesium glycinate because it is easier to digest. I take 1,200 mg. per day and have had no problems thus far.

0
Ddb0e3a41f15d69d30677339ccf9c7b6

(513)

on September 15, 2010
at 05:26 PM

I take 2 ZMA every night before bed; for weight-lifting recovery.

0
1f70da0b737e9c6e7679a248f4228a01

on September 14, 2010
at 11:34 PM

On the advice of Dr. Eades, I take Magnesium Citrimate by Thorne.

Eades recommends taking it at bedtime - I'm not sure why, but perhaps this could be a way to avoid stomach distress... The Thorne brand has not bothered me at all, I'm really impressed by it.

0
4781cf8ae1bfcb558dfb056af17bea94

(4359)

on September 14, 2010
at 05:00 PM

I use magnesium glycinate, in part, because magnesium citrate also hurt my stomach. It hurt me most when I had what I think where mini-ulcers. I think mag citrate is acidic and that caused the effect. Now that I am healed (after using zinc carnosine for a while), I can take either form of magnesium. Magnesium glycinate is a widely used form and is fairly absorbable.

0
F5698e16f1793c0bb00daea6a2e222a4

(678)

on September 14, 2010
at 04:14 PM

I've been using the magnesium chloride liquid from NutriCology. I take with with water to wash down my calcium, vit k & vit D.

As an aside, I used to take it in the PM, but switched to AM because I think it (possibly the D) was messing with my sleep.

Ef228708abd5f082f633b1cd1d64eee1

(892)

on October 27, 2010
at 08:06 PM

The vitamin D will definitely mess with your sleep. Magnesium should help with your sleep though. You don't need to take them together!

F5698e16f1793c0bb00daea6a2e222a4

(678)

on November 01, 2010
at 03:18 PM

True, I don't need to. Bit I was told to take Mag, D and Cal together for best bioavailablility. Lots of things mess with my sleep. I've found that the brand of sausages I've been getting from Costco keep me from sleeping well, too. I think there is MSG in them, even though the label doesn't state it. :/

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