1 Mineral for Everything: Magnesium

[meanbreen]

Yes, It's safe to take daily. The two forms of magnesium that have served me well are magnesium malate, 1200 mg twice per day, and magnesium glycinate, 400 mg twice per day. Both are well tolerated.

Good to hear, thanks!

 

[Vince]

Personally I use Source Naturals Magnesium Malate.
Some people I know like to use magnesium water but I never tried it.
https://www.afibbers.org/Wallerwater.pdf

 

[madman]

I have used the Calm powder before and I like it. There are no safety issues in increasing dose until you lave loose stools and then backing off a bit. Worse case, you have to spend more time in the restroom that day. You should take it daily and taken before bed helps you relax and sleep better as well.

Magnesium citrate in high doses is notorious for loose stool/diarrhea. I buy 1kg magnesium glycinate powder from bulk supplements and take 5 grams before bed which contains roughly 1000mg elemental magnesium. Cheapest source I found and I live in Canada.

 

[meanbreen]

Yes, It's safe to take daily. The two forms of magnesium that have served me well are magnesium malate, 1200 mg twice per day, and magnesium glycinate, 400 mg twice per day. Both are well tolerated.

Hey Vince, I decided to get the Source Naturals Mg. Malatate that you recommended. Do you take one in the morning, one at night? On the bottle it just says take 1-3 daily. Thanks!

 

[Vince]

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[TD="colspan: 2, align: left"]https://www.youtube.com/watch?v=iiH4m7NvV98 Dr Rhonda Patrick

An 18 year study of 4035 men aged 30 to 60 showed that high serum magnesium values were negatively related to mortality by 50% for cancer deaths. High serum copper levels increased cancer deaths while low serum zinc levels decreased cancer deaths.

Leone N,Courbon D, Ducimetiere P, Zureik M. 2006 Zinc,Copper,and Magnesium and Risks for All-Cause,Cancer ,and Cardiovascular Mortality

http://www.ncbi.nlm.nih.gov/pubmed/16570028


There was another epidemiological study on magnesium with 7216 participants for 5 years.
After adjusting for potential confounders, participants with the highest magnesium intake had a 37% reduced risk of all-cause mortality compared to those participants in the lowest tertile of magnesium intake. Magnesium intake was also inversely associated with cardiovascular and cancer mortality. There was approximately a 50% reduction in risk for cardiovascular and cancer mortality. - See more at: http://www.fortitechpremixes.com/re...nked-to-lower-mortality/#sthash.0hPbY5Wi.dpuf


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[Vince]

Hey Vince, I decided to get the Source Naturals Mg. Malatate that you recommended. Do you take one in the morning, one at night? On the bottle it just says take 1-3 daily. Thanks!

I take 3 after breakfast and dinner, I hope this helps.

 

[meanbreen]

I take 3 after breakfast and dinner, I hope this helps.

The malate is helping big time with my sleep. I am taking one pill in morning one at night (It says take 3 a day but I am just taking 2). I feel like kind of sluggish in the mornings though after my morning dose, I might just start taking two at night.

 

[Vince Carter]

Taking 1 in the AM and not feeling that it's doing anything for me, not that there's a problem but I'm not seeing that it's having a positive benefit for me; 200mg elemental Mag

 

[meanbreen]

Taking 1 in the AM and not feeling that it's doing anything for me, not that there's a problem but I'm not seeing that it's having a positive benefit for me; 200mg elemental Mag

Many including myself like to take it at night due to its positive effects on sleep; also its possible that you are not deficient in Magnesium so you don't see a ton of benefit. Most people are deficient though.

 

[Vince]

Magnesium benefits in heart attack prevention​

https://www.excelmale.com/forum/showthread.php?12702-Magnesium-benefits-in-heart-attack-prevention

 

[OMI100]

All the different types of Mag are a bit confusing.
What is the read out for MAGNESIUM BISGLYCNATE?
https://vivanaturals.com/supplements/magnesium
http://www.albionminerals.com/human-nutrition/magnesium-white-paper
Better or worse than other types?
Soooo confusing....

 

[Vince]

Mag citrate is an advantage for calcium oxalate stone prevention and to generate looser bowel movements, but is not the best absorbed.

I recommend Magnesium Malate (Source Naturals, https://www.amazon.com/Source-Naturals-Magnesium-Supports-Production/dp/B000GFJJKQ)​

 

[Tommy Wall]

Mag citrate 400mg powder in warm water makes me sick very often.

 

[OMI100]

Madman - What do you mix it with (magnesium glycinate powder) and how does it taste?
Also what brand do you use?

 

[madman]

Madman - What do you mix it with (magnesium glycinate powder) and how does it taste?
Also what brand do you use?

I recently stopped. Glycinate taste horrid to me in loose powder form so capsules would be much better. Citrate in powder form tasted sour/tangy and was tolerable but notorious for loose stools if overdosed or even in lower doses in sensitive individuals.

I would not stress over which forms as like anything now days regarding supplementation there are so many options.

Oral form bisglycinate or malate but they are expensive unless buying bulk powder. I would give transdermal a go and see if you notice any benefits.

As far as dietary leafy greens (spinach/chard/kale) and salmon are very good sources of magnesium. I would not rely on beans/legumes,nuts,brown rice for magnesium as even though they are good sources they contain anti-nutrients which can definitely hinder absorption.

 

[OMI100]

Interesting podcast on magnesium:
https://thequantifiedbody.net/magnesium-deficiency-dr-carolyn-dean/

 

[OMI100]

Good article about Different Types & Different Benefits:
https://www.organicnewsroom.com/magnesium-supplements/

 

[OMI100]

Interesting article if you have AFIB:
http://www.livingwithatrialfibrillation.com/2286/magnesium-afib/

 

[OMI100]

I am finishing up a bottle of MAG Bisglycinate. Confusing as to best type to take. It seems the different types have different health benefits. I am thinking of buying bulk Malate and Glycinate and mixing 50/50 and give that a try. Best of both worlds?
https://healthfully.com/difference-magnesium-glycinate-magnesium-malate-6538439.html

 

[Vince]

I supplement with malate, I believe if you supplement with Glycinate you need to use less. I believe you should use 400 mg of Glycinate.