Hello all,
Does anyone know the best form of Magnesium to take as a supplement? The idea is to help my body process Vitamin D.
Merci
🙂
I've been trying topical Magnesium oil. Apart from getting spots seems to be OK and it has made an improvement to my mood.
Hello all,
Does anyone know the best form of Magnesium to take as a supplement? The idea is to help my body process Vitamin D.Merci
🙂
Most oral magnesium supplements will cause diarrhoea - be warned!!
Most oral magnesium supplements will cause diarrhoea - be warned!!
I would find it is a problem possibly for people who have normal type 4 BSC bowel movements or a tendency to be loose i.e BSC 5-7.
Not always though as it is something we advise people to take if they have problems with constipation, I guess that's why we have Milk of Magnesia. With people who are chronically constipated that have tried the fibre, probiotics, vitamin C route then we often advise on magnesium or epsom salts etc. A lot of my clients have found it to be extremely beneficial esp if the have crampy IBS. If they also have crampy pms, muscle cramps, eye twitches etc it is often due to mag def. Magnesium deff is quite common.
If taking magnesium I would suggest taking it with calcium (unless on a low calcium diet) too as these work synergistically and too much of one can knock askew the other. I would also suggest it in ascorbate form or glycinate. 🙂
I would find it is a problem possibly for people who have normal type 4 BSC bowel movements or a tendency to be loose i.e BSC 5-7.
🙂
Can you clarify the above? I have never heard of the BSC grading.
Most oral magnesium supplements will cause diarrhoea - be warned!!
Yes, was aware but thanks for the warning 🙂
I would find it is a problem possibly for people who have normal type 4 BSC bowel movements or a tendency to be loose i.e BSC 5-7.
Not always though as it is something we advise people to take if they have problems with constipation, I guess that's why we have Milk of Magnesia. With people who are chronically constipated that have tried the fibre, probiotics, vitamin C route then we often advise on magnesium or epsom salts etc. A lot of my clients have found it to be extremely beneficial esp if the have crampy IBS. If they also have crampy pms, muscle cramps, eye twitches etc it is often due to mag def. Magnesium deff is quite common.
If taking magnesium I would suggest taking it with calcium (unless on a low calcium diet) too as these work synergistically and too much of one can knock askew the other. I would also suggest it in ascorbate form or glycinate. 🙂
Thanks, will research the glycinate form I think.
Magnesium malate is relatively easily absorbed and causes less bowel reactions than either the oxide form or sulphate form available from chemists. Mg is used in the body in the malate form in the Krebs cycle (that is part of the energy production process).
It is best to get a powdered form and start with a tiny bit and work up over 2-4 weeks - if you get a bowel reaction (loose) then reduce to an amount your body can absorb comfortably. It would also help for you to consume green leafy vegetables which are a good source of magnesium.
You can also get supplements that are calcium/magnesium balanced, like this. My OH uses Andrews Liver Salts and swears by it - and he's as active as most men 20 or more years younger than him!
Magnesium malate is relatively easily absorbed and causes less bowel reactions than either the oxide form or sulphate form available from chemists. Mg is used in the body in the malate form in the Krebs cycle (that is part of the energy production process).
It is best to get a powdered form and start with a tiny bit and work up over 2-4 weeks - if you get a bowel reaction (loose) then reduce to an amount your body can absorb comfortably. It would also help for you to consume green leafy vegetables which are a good source of magnesium.
You can also get supplements that are calcium/magnesium balanced, like this. My OH uses Andrews Liver Salts and swears by it - and he's as active as most men 20 or more years younger than him!
Thanks Caroline, I was hoping you would stop by 🙂
I'm a bit worried about taking calcium as well because I'm on such a high dose of Vitamin D3 and have the impression that this causes calcium to rise in the body anyway. It is beginning to feel like a bit of a minefield to be honest!
Thanks Caroline, I was hoping you would stop by 🙂
I'm a bit worried about taking calcium as well because I'm on such a high dose of Vitamin D3 and have the impression that this causes calcium to rise in the body anyway. It is beginning to feel like a bit of a minefield to be honest!
I had forgotten you were on the mega dose of D3. Seriously I would check with the person looking after you for that about other supplements
BTW I was reading my pharmaceutical journal yesterday and there are new guidleines for measuring Vitamin D levels bewing issued to the doctors nurses etc. The NHS IS taking D3 seriously
Vitamin D helps calcium be absorbed in the gut and previously many medics gave calcium and vitamin D for osteoporosis but then found that these people were having problems with high blood pressure. This was because they were neglecting to give magnesium at the same time.
Unless someone has been specifically told to avoid calcium (e.g. due to kidney stones) then I always suggest people take mag and calc together in a ratio of 1:2 both are needed for muscle function, calcium causes muscles to contract and magnesium causes them to relax. Personally I do not think taking either one in isolation is necessary a good thing. However, I never suggest to anyone to take much in isolation at all.
One of the reasons you said you are wanting to take magnesium with Vitamin D is to help with absorption. The other co-factors to take into consideration is vitamins a and K, and minerals boron, zinc and magnesium.
Have you been told your vit D levels are low and how was this measured. I have to say I believe in getting everything from food as much as possible.
As there are so many variables and we are all individuals it may be worth you speaking to a BANT registered nutritional therapist who would take a full health history and will know any other medications you are taking. Also, some foods and drinks prevent absorption of some minerals such as tannins in black tea and wheat affecting mineral absorption such as iron and magnesium. It isn't always black and white.:)
Oh, ps remember that vitamin D is a fat soluble vitamin so make sure you are getting plenty of good fats such as avocado, nuts/seeds (good source of mag), olive oil etc.
A big problem with the low fat diets touted by mainstream diet industry is that we ain't getting our vits A,D, E & K the same.
If you have been following any low fat diets over the years this alone may lead to low Vit D.
Hi Mouse,
Supplementing with magnesium transdermally - [url]Transdermal Magnesium Therapy[/url] - means that the skin automatically regulates safe intake. Magnesium Oil is sprayed directly onto the skin, or you can take a magnesium bath. There's a lotion available too. The form is Magnesium Chloride.
According to the Ancient Minerals website:
[url]"Magnesium Chloride is recognized by many medical professionals as the Master Magnesium Compound for both dietary and topical uses, due to its high potency and efficient action."[/url]
Why not take a look a [url]Mark Sircus's YouTube Channel[/url]. He has plenty of magnesium related videos.
Another of his videos which may be of interest to you is: [url]Sun & Vitamin D[/url] - it's brief, I haven't watched it myself, but perhaps it will lead to some further useful information.
Vitamin D helps calcium be absorbed in the gut and previously many medics gave calcium and vitamin D for osteoporosis but then found that these people were having problems with high blood pressure. This was because they were neglecting to give magnesium at the same time.
Unless someone has been specifically told to avoid calcium (e.g. due to kidney stones) then I always suggest people take mag and calc together in a ratio of 1:2 both are needed for muscle function, calcium causes muscles to contract and magnesium causes them to relax. Personally I do not think taking either one in isolation is necessary a good thing. However, I never suggest to anyone to take much in isolation at all.
One of the reasons you said you are wanting to take magnesium with Vitamin D is to help with absorption. The other co-factors to take into consideration is vitamins a and K, and minerals boron, zinc and magnesium.
Have you been told your vit D levels are low and how was this measured. I have to say I believe in getting everything from food as much as possible.
As there are so many variables and we are all individuals it may be worth you speaking to a BANT registered nutritional therapist who would take a full health history and will know any other medications you are taking. Also, some foods and drinks prevent absorption of some minerals such as tannins in black tea and wheat affecting mineral absorption such as iron and magnesium. It isn't always black and white.:)
Yes, measured as severely deficient by a blood test ordered by GP. I think I need to do this gently, bit by bit. Thanks for the info.