2

votes

Magnesium and Exhaustion Link?

Answered on August 19, 2014
Created March 14, 2013 at 5:33 PM

I've recently started supplementing with Whole Foods Adrenal support that has magnesium (800mg) in the evening before bed at the advice of my naturopath to help with sleep. When I take it I sleep like the dead -- literally passing out early (like 8pm). That's all fine and dandy, but the next morning I can't seem to get up out of bed. I still feel exhausted and can sleep easily for 12-13 hours.

I usually like to get up early and do my workouts (HITT and strength training) before I go to work at 7am, which means I usually get up at 5. When I take these I have to struggle to get up and then seem to have a weak workout, leaving me tired and lethargic most of the day.

If I don't take them, my sleep is a little broken (up 2-3 times in the night) but I wake up naturally at 5am like clock work and then proceed to have a strong workout.

I like the feeling magnesium has given me in terms of being way more relaxed during the day and having very deep sleeps. Am I taking too much? Is my timing off? My macros show a deficiency, but perhaps my body can't handle that high of a dose at once and I need to find a balance. Does anyone have a similar experience that they have been able to correct?

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on March 15, 2013
at 12:57 AM

Agree, when I take it I usually get a bit lethargic/sleepy within an hour, so I take it at night an hour or two before bed. I also started using magnesium oil (which isn't really oil but concentrated solution), which seems to be absorbed faster and doesn't have the laxative effects. I spray it on my midriff just before bed and it seems to help me sleep, and also gives me really vivid dreams.

2564c814ad9931c834ae092e1ef069fb

(231)

on March 14, 2013
at 10:46 PM

Yep same for the iron. It kinda irritates me when people recommend spinach for anemia. LIVER is where it's at.

Medium avatar

(39821)

on March 14, 2013
at 08:46 PM

All of the chelates have roughly the same absorption, so I'd just find the one that has the best price and doesn't cause side effects.

366c23d69eadce094a2b22299c58a424

(2988)

on March 14, 2013
at 06:02 PM

That's about what I do...I take about an hour after dinner. Makes me fall asleep quickly. Right before bed is too late for me.

Medium avatar

(39821)

on March 14, 2013
at 05:56 PM

FWIW, the calcium in spinach is about 5% bioavailable due to the oxalates (which interfere with magnesium absorption as well).

Medium avatar

(39821)

on March 14, 2013
at 05:56 PM

Even when I ostensibly overshoot the RDA by a lot every day via food and attempt to not supplement, I notice my health and well-being gradually deteriorate to pre-supplement levels.

Medium avatar

(39821)

on March 14, 2013
at 05:54 PM

I just don't think it's possible to get it via food anymore. It's not in the fertilizers anyone is using. The best thing to do honestly is supplement no matter what and piss out the excess. We're designed for an overshooting on just about everything and we have mechanisms to excrete excess because otherwise we would die. The consequences of magnesium insufficiency are simply too severe though to take the risk: heart disease, cancer, osteoporosis etc. Few things are as big of a linchpin for your health.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on March 14, 2013
at 05:50 PM

Some research suggests that Mag and Cal compete with eachother for intestinal absorption, but I don't thin the calcium in leafy greens would be enough to nullify its affect. I just wouldn't take a calcium-magnesium hybrid supplement that I know are out there on the market. Nor would I chase it down with a glass of milk....As for the tiredness the next day, I cannot comment. I just take one capsule of Pure Encapsulations 150mg Magnesium (citrate) before bed, sleep through the night and get up no problems. Maybe you could try messing around with your dose...

5b9a25a1a676397a25579dfad59e1d7b

(2318)

on March 14, 2013
at 05:48 PM

Excellent point. My supplement is 125g of magnesium chelate. How should I go about checking to see if I'm magnesium replete? Would it be through a blood test or by simply tracking my food/nutrient intake for a few weeks and seeing how I score in terms of magnesium consumption? I definitely don't want to be taking something I don't need to... if anything perhaps I should focus more on getting enough in my daily diet. *light bulb goes off*

5b9a25a1a676397a25579dfad59e1d7b

(2318)

on March 14, 2013
at 05:42 PM

I found taking it before bed made me even more tired the next day! By calcium do you mean calcium supplements (which I don't take) or calcium in general like in green leafy veg?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on March 14, 2013
at 05:38 PM

do not take with calcium.

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5 Answers

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5
Medium avatar

on March 14, 2013
at 05:43 PM

I've seen a lot of posts around the net where people are viewing magnesium as though it's an herb or drug with a pharmacological effect. The point though is to replete an essential mineral that you have almost certainly had a long-term negative balance of. Along the way, you may experience some changes as your CNS and other functions normalize but it's not having a persistent drug effect. If you take absurd doses like a lot of people do, the fractional absorption will plummet and you'll pass the excess via urine. A much better route is to take smaller doses like 100mg with every meal.

Because it's involved in so many hundreds of reactions in the body (and because an insufficiency has been implicated in the etiology of all "diseases of civilization") you would do well to ensure that you are magnesium replete.

5b9a25a1a676397a25579dfad59e1d7b

(2318)

on March 14, 2013
at 05:48 PM

Excellent point. My supplement is 125g of magnesium chelate. How should I go about checking to see if I'm magnesium replete? Would it be through a blood test or by simply tracking my food/nutrient intake for a few weeks and seeing how I score in terms of magnesium consumption? I definitely don't want to be taking something I don't need to... if anything perhaps I should focus more on getting enough in my daily diet. *light bulb goes off*

Medium avatar

(39821)

on March 14, 2013
at 05:56 PM

Even when I ostensibly overshoot the RDA by a lot every day via food and attempt to not supplement, I notice my health and well-being gradually deteriorate to pre-supplement levels.

Medium avatar

(39821)

on March 14, 2013
at 05:54 PM

I just don't think it's possible to get it via food anymore. It's not in the fertilizers anyone is using. The best thing to do honestly is supplement no matter what and piss out the excess. We're designed for an overshooting on just about everything and we have mechanisms to excrete excess because otherwise we would die. The consequences of magnesium insufficiency are simply too severe though to take the risk: heart disease, cancer, osteoporosis etc. Few things are as big of a linchpin for your health.

4
61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on March 14, 2013
at 05:37 PM

Take it in the evening. Experiment with timing, but for me, about two hours before bed seems to be ideal for magnesium. Depending on when you eat your last meal, that could be a good time for it, too. You may also want to try lowering your dose.

N=1 FTW! :)

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on March 15, 2013
at 12:57 AM

Agree, when I take it I usually get a bit lethargic/sleepy within an hour, so I take it at night an hour or two before bed. I also started using magnesium oil (which isn't really oil but concentrated solution), which seems to be absorbed faster and doesn't have the laxative effects. I spray it on my midriff just before bed and it seems to help me sleep, and also gives me really vivid dreams.

366c23d69eadce094a2b22299c58a424

(2988)

on March 14, 2013
at 06:02 PM

That's about what I do...I take about an hour after dinner. Makes me fall asleep quickly. Right before bed is too late for me.

1
1edb06ded9ccf098a4517ca4a7a34ebc

on March 14, 2013
at 05:36 PM

Yes. Magnesium produces a calming affect on your central nervous system. I always take mine directly before bed for this reason. Knocks me out like a light.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on March 14, 2013
at 05:50 PM

Some research suggests that Mag and Cal compete with eachother for intestinal absorption, but I don't thin the calcium in leafy greens would be enough to nullify its affect. I just wouldn't take a calcium-magnesium hybrid supplement that I know are out there on the market. Nor would I chase it down with a glass of milk....As for the tiredness the next day, I cannot comment. I just take one capsule of Pure Encapsulations 150mg Magnesium (citrate) before bed, sleep through the night and get up no problems. Maybe you could try messing around with your dose...

5b9a25a1a676397a25579dfad59e1d7b

(2318)

on March 14, 2013
at 05:42 PM

I found taking it before bed made me even more tired the next day! By calcium do you mean calcium supplements (which I don't take) or calcium in general like in green leafy veg?

2564c814ad9931c834ae092e1ef069fb

(231)

on March 14, 2013
at 10:46 PM

Yep same for the iron. It kinda irritates me when people recommend spinach for anemia. LIVER is where it's at.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on March 14, 2013
at 05:38 PM

do not take with calcium.

Medium avatar

(39821)

on March 14, 2013
at 05:56 PM

FWIW, the calcium in spinach is about 5% bioavailable due to the oxalates (which interfere with magnesium absorption as well).

0
44348571d9bc70c02ac2975cc500f154

(5853)

on March 14, 2013
at 08:06 PM

Is there an advantage taking broad spectrum magnesium, like theorate, taurine and glysinate forms? I will be trying theorate next.

Medium avatar

(39821)

on March 14, 2013
at 08:46 PM

All of the chelates have roughly the same absorption, so I'd just find the one that has the best price and doesn't cause side effects.

-1
Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on March 14, 2013
at 10:34 PM

The reason is the Mg needs to be dissolved in water inside the cell......to work properly. My bet is your BUN/creat ratio is high and your LDL is high....and iodine and DHEA low.

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