Magnesium Again

Post by **tex** » Tue Jan 21, 2014 11:11 am

Hi All,

I've been meaning to update my latest experiences with this topic, but I've been waiting to make sure that my current treatment seems to be effective in the long run, and so far, so good.

You probably recall the on-going saga of my use of magnesium supplements to prevent foot and leg cramps. As I recall, in the last installment of my adventures in attempting to prove that the experts are correct (that magnesium glycinate is more effective than magnesium citrate for treating a magnesium deficiency), I had settled on using 800 mg of magnesium glycinate as a daily supplement. Several weeks ago though, after a couple of nights where I was awakened with muscle-wrenching pain that refused to let up, in my lower leg and upper foot, I switched back to 400 mg of magnesium citrate. I had a single episode of cramps a night or so after switching, but since then (knock on wood) I've had no more symptoms.

Since magnesium glucinate is claimed to be the most absorbable form of magnesium commonly available in supplements, I'm unable to explain why 400 mg of magnesium citrate works just fine for me, while I slowly lose ground with 800 mg of magnesium glycinate, and eventually, food and leg cramps become unbearable.

Apparently I must be atypical, or an anomaly, or something of that sort. But then, aren't we all?

YMMV of course.

Tex

Gabes-Apg · Post by **Gabes-Apg** » Tue Jan 21, 2014 11:45 am

Your timing for this update is impeccable..

After your previous discussions, I stopped using my compound magnesium, which was glycinate.
As I found I still needed the magnesium spray.

After a bit of searching I managed to find a gluten free, soy free and potassium free magnesium supplement
( this was like mission impossible.....)
It is chelate / citrate with some zinc, b6, chromium, small amt of selenium
Since taking this, less leg pain, and no need to use the spray...

For some reason the glycinate is not as effective for me either...

Post by **tex** » Tue Jan 21, 2014 8:19 pm

Gabes,

Thanks for the confirmation. I'm glad to hear that I'm not the only one who couldn't get it to work. I suppose it just proves once again, that theory doesn't always work in the real world.

Tex

Pat · Post by **Pat** » Tue Jan 21, 2014 8:36 pm

What brand do you use, Tex?

Pat

JFR · Post by **JFR** » Tue Jan 21, 2014 8:45 pm

I take magnesium glycinate. I began taking it not because it was supposed to be more bio-available but because it was less likely to cause d. I tried another form of magnesium that did cause d. Glycinate doesn't and it seems to help my leg cramps. I take 600mg per day. Which all goes to prove that what works for me might not work for you.

Jean

Post by **tex** » Tue Jan 21, 2014 9:20 pm

Pat wrote:What brand do you use, Tex?

The magnesium glycinate is from Vitacost, and the magnesium citrate is from Solgar. Both are certified on the label to be free of gluten, dairy, soy, and a bunch of other stuff.

Tex

Post by **tex** » Tue Jan 21, 2014 9:25 pm

Jean wrote:I began taking it not because it was supposed to be more bio-available but because it was less likely to cause d.

Yes, that's why I'd like to see it work, and why I kept trying to make it work for me. Luckily, the magnesium citrate doesn't seem to cause any problems for me, but I doubt that I'd be able to tolerate a significantly larger dose of it without asking for trouble.

Tex

MBombardier · Post by **MBombardier** » Sun Jan 26, 2014 10:32 am

My hypothesis is that ticket for me with the excruciating leg/foot cramps is calcium. I thought it was magnesium and potassium. I purchased a 1:1 calcium-magnesium supplement, and just taking it for a couple of days seemed to be what made the cramps go away. I have even cut down some on the amount of potassium I was taking. I don't know for sure that is the answer, though. I have been drinking bone broth fairly regularly, so that could also play into it. But I suggest that you might try calcium, especially if you are dairy-free, and are having trouble with cramps.

Post by **tex** » Sun Jan 26, 2014 11:03 am

Hi Marliss,

It's certainly possible that some people might need calcium. But in this day and age where virtually every processed food is fortified with it, the odds are not very high. And anyone who eats mostly whole foods should also get adequate amounts in their diet. I have a hunch that in most cases where people believe that they have a calcium deficiency, the actual problem is a vitamin D deficiency (or a magnesium deficiency, or both).

Commercial almond milk contains essentially the same amount of calcium as cow's milk (homemade does not), plus a much more extensive array of important nutrients that cow's milk does not contain, so not using dairy shouldn't create dietary problems for most people.

The Healthier Choice: Almond Milk vs. Milk

Calcium Levels in Milk vs. Almond, Rice and Soy Milk

YMMV, of course.

Tex

JFR · Post by **JFR** » Sun Jan 26, 2014 12:44 pm

tex wrote: It's certainly possible that some people might need calcium. But in this day and age where virtually every processed food is fortified with it, the odds are not very high. And anyone who eats mostly whole foods should also get adequate amounts in their diet. I have a hunch that in most cases where people believe that they have a calcium deficiency, the actual problem is a vitamin D deficiency (or a magnesium deficiency, or both).

YMMV, of course.

Tex

I don't eat any processed/fortified foods. I also don't eat any dairy. When I track my nutrients on Fitday I am consistently low on calcium so I supplement it. Potassium also comes out consistently low so I supplement that as well. I can't get the potassium content of my food any higher without eating more carbs and I eat a low carb diet to control my blood sugar levels. I supplement magnesium as well although I do meet the RDA for magnesium but not much more. It's pretty much guess work on my part but I seem to be doing ok.

Jean