Experimenting with magnesium - Epsom salts, lotion?

[in_newengland]

Originally Posted by R. Crusoe

What type of magnesium you guys are referring to? Are magnesium oxide and magnesium gluconate the right kind to take? Also what is the optimal daily dosage, 250 mg, 500 mg or 750 mg? How can one find out how much to take daily to get effective result?

I've been suffering from serious sleep disorder for an extensive period of time. I've been taking magnesium on daily basis as alternative treatment but the result is not as dramatic. I'm wondering if there is a formula I should follow.

Magnesium oxide isn't one of the well absorbed forms. I've taken mag. glycinate, maleate, ascorbate and I've experimented with the right dosage. But your sleep disorder may not be due to lack of magesium.

[R. Crusoe]

Thanks for the info, IN. How did you determine your right dosage? I'm trying to identify an effective way to do mine without being overdosed. As for my sleep disorder, I have yet to find out the root cause. It is way too complicated. I am taking magnesium and herbal medicine as alternative treatment for now.

[in_newengland]

I'm taking 800 mg mag. asporotate. It says 100% daily value. (composed of mag. aspartate, mag. citrate, mag. orotate, mag. oxide.)

[R. Crusoe]

Thanks again, IN. What are the top brands for mag. that provide that best quality? Would you recommend brand like GNC or Jamerson?

[in_newengland]

Originally Posted by R. Crusoe

Thanks again, IN. What are the top brands for mag. that provide that best quality? Would you recommend brand like GNC or Jamerson?

I'm no expert but two brands that I have right now are Solaray and Solgar. The Solgar is Mag. citrate--but they are "horse pills" and are hard.

I think I've also had Source Naturals. There are a lot of good brands and different formulations. I've also tried mag. malate, and mag. glycinate. You might get some ideas of quality brands by looking on here:

magnesium - Vitacost

One thing that I try to consider is how well it will be absorbed--maybe that is different for everyone, I don't know. Apparently an acidic environment helps with absorption so I go for the citrate (citrus) or a brand that contains some of the citrate. Magnesium probably uses up stomach acid so unless you have a citrate form it's best to take it away from meals. I often take it with orange juice to get the acidity. (Meals require stomach acid for digestion so you don't want to take magnesium and use it up.) If anyone else understands this better, please feel free to add. My doctors are never quite sure.

[R. Crusoe]

Thanks IN for the link and helpful info. I'll research a bit.

[hellothereIN]

From the Magnesium Miracle book by Dr. Carolyn Dean -

Organic bone meal is a rich source of magnesium (organic, grass-fed cattle)

Chelated magnesium, bound to organic amino acids is far better absorbed than magnesium oxide but is more expensive. (She says that Dr. Russell Blaylock warns that magnesium asparate may off the body too much aspartic acid, an amino acid that causes brain stimulation; he recommends avoidance)

Magnesium citrate best buy for general use. approx 900mg daily.


Remember, she says, when you first begin taking supplements you may need a high amount to remedy an existing deficiency. Your stools will tell you. if you take a multivitamin/mineral supplement to count it in daily totals.

Be careful if you are taking calcium, too. (She claims there is media-generated hype about taking calcium. Good time to discuss with either a physician or a registered dietician/nutritionist that really knows nutrition)