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Magnesium Supplement


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The two times I have taken it at bedtime, I have been awakened by horrible, violent, almost faintness-inducing intestinal cramps. So be careful how much you take.

 

If you take magnesium in the form of an epsom salt bath (magnesium sulfate which is absorbed through the skin) you avoid your stomach and any potential stomach upset.

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For most people on a healthy diet, 400 mg of Magnesium daily should be sufficient. But for those who have symptoms of deficiency (and most of us are deficient), I would recommend more, but probably no more than 1200 mg. Add in more magnesium gradually. Your body knows how much it can handle according to how much your bowels can tolerate. The stools should feel soft, but not excessively loose.

Take in divided doses and with meals to ensure optimal absorption – preferably more at night

I have read that it’s preferable to not take magnesium at the same time as calcium. Others say that it’s fine. This is where I am confused. I think the former makes more sense.

The most absorbable forms are:

Magnesium Citrate

Magnesium Glycinate

Magnesium Taurate

Magnesium Aspartate

Magnesium Malate

Magnesium Succinate

Magnesium Fumirate

 

Avoid:

Magnesium Oxide

Magnesium Carbonate

Magnesium Gluconate

Magnesium Sulfate

These are not absorbed well and are the cheapest forms

 

Side effects from too much magnesium include diarrhea, which can be avoided if you switch to Magnesium Glycinate.

People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision.

 

NATURAL SOURCES

Almonds

Avocado

Barley

Beans

Brazil nuts

Brown rice

Buckwheat

Dark Chocolate

Dates

Figs

Garlic

Greens (including Collard Greens and Dandelion Greens)

Kelp

Molasses

Millet

Parsley

Pecans

Rye

Sea vegetables (seaweed and kelp – but make sure they come from non-polluted waters and are high-quality)

Shrimp

Walnuts

Whole Grains

Wheat bran

Wheat germ

 

EPSOM SALTS BATH

Taking a bath or a foot soak with Epsom salts is one of the best ways to increase the body’s absorption of magnesium. Epsom Salts are Magnesium Sulfate and are easily absorbed by the body.

Take a hot bath with up to 2 cups of Epsom salts and 1 cup baking soda (optional) to help draw toxins out of the body. Try to do this once a week, but for no more than 20 minutes. A foot soak can also be very beneficial.

Epsom salts are so helpful in bringing relief to:

• Arthritis pain, stiffness, soreness, and tightness of joints

• Muscle aches, pains and tenderness

• Painful bruises, sprains and strains

• Pain from over exertion as a result of exercise

• Insomnia and Sleep Problems

• Stress

• Insect Bites and Splinters

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For most people on a healthy diet, 400 mg of Magnesium daily should be sufficient. But for those who have symptoms of deficiency (and most of us are deficient), I would recommend more, but probably no more than 1200 mg. Add in more magnesium gradually. Your body knows how much it can handle according to how much your bowels can tolerate. The stools should feel soft, but not excessively loose.

Take in divided doses and with meals to ensure optimal absorption – preferably more at night

I have read that it’s preferable to not take magnesium at the same time as calcium. Others say that it’s fine. This is where I am confused. I think the former makes more sense.

The most absorbable forms are:

Magnesium Citrate

Magnesium Glycinate

Magnesium Taurate

Magnesium Aspartate

Magnesium Malate

Magnesium Succinate

Magnesium Fumirate

 

Avoid:

Magnesium Oxide

Magnesium Carbonate

Magnesium Gluconate

Magnesium Sulfate

These are not absorbed well and are the cheapest forms

 

Side effects from too much magnesium include diarrhea, which can be avoided if you switch to Magnesium Glycinate.

People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision.

 

NATURAL SOURCES

Almonds

Avocado

Barley

Beans

Brazil nuts

Brown rice

Buckwheat

Dark Chocolate

Dates

Figs

Garlic

Greens (including Collard Greens and Dandelion Greens)

Kelp

Molasses

Millet

Parsley

Pecans

Rye

Sea vegetables (seaweed and kelp – but make sure they come from non-polluted waters and are high-quality)

Shrimp

Walnuts

Whole Grains

Wheat bran

Wheat germ

 

EPSOM SALTS BATH

Taking a bath or a foot soak with Epsom salts is one of the best ways to increase the body’s absorption of magnesium. Epsom Salts are Magnesium Sulfate and are easily absorbed by the body.

Take a hot bath with up to 2 cups of Epsom salts and 1 cup baking soda (optional) to help draw toxins out of the body. Try to do this once a week, but for no more than 20 minutes. A foot soak can also be very beneficial.

Epsom salts are so helpful in bringing relief to:

• Arthritis pain, stiffness, soreness, and tightness of joints

• Muscle aches, pains and tenderness

• Painful bruises, sprains and strains

• Pain from over exertion as a result of exercise

• Insomnia and Sleep Problems

• Stress

• Insect Bites and Splinters

 

Thank you for taking the time to write all this out. It is very helpful. A neurologist recommended my dd(11) to take Magnesium oxide 250 mg 1-2x a day for (daily) headache prevention. She can't swallow pills and this form is on your avoid list. Even the pharmacists are clueless to recommend something. Can you recommend a brand from your recommended list and where I might find it?

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I have recommended this before on this board because it works for my daughter and I better than any other form we've tried, and I think it might be an answer for your daughter who can't swallow pills: Peter Gillham's Natural Calm OR Kid's Calm. They are both magnesium citrate, and the Kid's Calm version also contains Vitamin C. They are in powder form, which you mix with a half cup or a cup of boiling water. You can then drink it warm, or cool it with ice cubes, or add it to juice. It comes in orange flavour or raspberry-lemon, and they taste ok, especially if diluted a lot.

 

We use it for sleep issues, as well as muscle tension issues for me. It has been a miracle. I personally take around 200mg, and that is enough. In addition to helping me sleep and relaxing me, it has taken away my very severe nightmares and similar night disturbances.

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I have recommended this before on this board because it works for my daughter and I better than any other form we've tried, and I think it might be an answer for your daughter who can't swallow pills: Peter Gillham's Natural Calm OR Kid's Calm. They are both magnesium citrate, and the Kid's Calm version also contains Vitamin C. They are in powder form, which you mix with a half cup or a cup of boiling water. You can then drink it warm, or cool it with ice cubes, or add it to juice. It comes in orange flavour or raspberry-lemon, and they taste ok, especially if diluted a lot.

 

We use it for sleep issues, as well as muscle tension issues for me. It has been a miracle. I personally take around 200mg, and that is enough. In addition to helping me sleep and relaxing me, it has taken away my very severe nightmares and similar night disturbances.

 

 

My kids actually enjoy the taste of the raspberry lemon flavor.

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Thank you for taking the time to write all this out. It is very helpful. A neurologist recommended my dd(11) to take Magnesium oxide 250 mg 1-2x a day for (daily) headache prevention. She can't swallow pills and this form is on your avoid list. Even the pharmacists are clueless to recommend something. Can you recommend a brand from your recommended list and where I might find it?

You're most welcome. :)

Okay, I looked up "magnesium kids" on vitacost and came up with lots. Some are liquid. I don't know if she'll like the taste. There might be some with smaller-sized capsules which she might be able to handle, as opposed to horse-size tablets.

At the same time, as you alread know, you do want to make sure that the magnesium is the right type. You may need to search each one. I've never tried these for kids, so I don't know. Plus, I don't know what flavor she'd like for the liquid ones, etc.

HTH.

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You're most welcome. :)

Okay, I looked up "magnesium kids" on vitacost and came up with lots. Some are liquid. I don't know if she'll like the taste. There might be some with smaller-sized capsules which she might be able to handle, as opposed to horse-size tablets.

At the same time, as you alread know, you do want to make sure that the magnesium is the right type. You may need to search each one. I've never tried these for kids, so I don't know. Plus, I don't know what flavor she'd like for the liquid ones, etc.

HTH.

 

Thanks! I will check it out.

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