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  • Magnesium

    Hey,

    I recently started taking a vitamin D supplement, and just yesterday I had this awful leg cramp (right calf), which pretty much stayed sore till today. (I didn't have one for a while, though I didn't work out for a while either).
    As I'm a young man (well still a teenager for that matter), still living with my parents, and have little time to mess with the food I eat (a lot of school work, and occasionally, well every day for a decent while, watching my baby brother), I can only lecture my parent's here and there about primal eating. But that has little effect.

    Therefore, I assume I'm probably lacking magnesium, since it seems to be hard to achieve decent levels from a very good diet, let alone an unstable diet such as mine.

    Would you recommend a supplement?


    Thanks!

  • #2
    Magnesium is a good supplement for many things, including fighting against cardiovascular disease, depression, head aches, osteoporosis (when supplemented with calcium and/or strontium) and insomnia. However, I don't think you'd see much of an improvement as far as your legs go... but it definitely can't hurt to take a good mg sup.
    this great blue world of ours seems a house of leaves, moments before the wind

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    • #3
      I was having fairly bad leg cramps after starting on PB as well as insomnia. I started taking a magnesium supplement before bed and have not had any leg cramps since.

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      • #4
        If you have epsom salts, take a bath with them. Your parents must have heard about how it helps sore muscles as it is mag sulfate and your body can absorb Mg through your skin. It is cheap and I bet you have some in the house. As far as suppliments go, get a suppliment that ends in "ate" not the oxide as your body absorbs them better. Also, if you get mag citrate, go easy and work your way up as it draws water into the bowel and can cause diariah (sorry spelling - brain fart).

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        • #5
          Diarrhea.

          Second the Epsom salts recommendation. You can actually take Epsom salts orally as well, mixed with water, but be careful of the dosage or you'll be shitting all day. Tread lightly.
          Today I will: Eat food, not poison. Plan for success, not settle for failure. Live my real life, not a virtual one. Move and grow, not sit and die.

          My Primal Journal

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          • #6
            Aye, I seem to have shitting problems anyway, (IBS), though it seems to improve (thank god) when I'm less stressed and eat better.
            So I'll go easy on the magnesium. Not oxide. Is there any recommended dosage which would be considered "safe"?

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            • #7
              Sodium (salt) and potassium for cramps. When you reduce your carbohydrate intake (which happens for most of us when we stop eating a high-sugar and grain-heavy diet) you lose a lot of water from your kidneys and with it a lot of potassium and sodium.
              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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              • #8
                Originally posted by sbhikes View Post
                Sodium (salt) and potassium for cramps. When you reduce your carbohydrate intake (which happens for most of us when we stop eating a high-sugar and grain-heavy diet) you lose a lot of water from your kidneys and with it a lot of potassium and sodium.
                I see. So doesn't that mean a low carb diet is problematic? I mean.. losing a lot of water from your kidneys and therefore losing a lot of potassium and sodium can't be good, right?

                And where can I get good amount of sodium and potassium? (sodium is salt.. so that shouldn't be hard), but potassium? except bananas of course.

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                • #9
                  Avocado.
                  Crohn's, doing SCD

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                  • #10
                    I accidentally took too much mag citrate the other day and ... well ... i could think of better ways to spend my time. I like Natural Calm as it doesn't taste too bad. I just recommend using a measuring spoon and not trying to eyeball it

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                    • #11
                      NoSalt brand salt substitute = potassium chloride

                      It takes VERY little to do the job. Just a good pinch stirred into a drink once or twice a day depending on what you find you need.
                      I use it due to a medication that I have to take that depletes potassium to the point that my fingers, toes, and sometimes lips tingle. Tingles are a good reminder to take a pinch for me.

                      Also STELLAR for cramps... basically an instant potassium infusion if you dissolve it in warmish water and gulp it like a shooter.

                      Oh yeah, and it tastes like BUTT.... LOL
                      I use it anyway... easier to fine tune the dosage I need, get it into my system, and cheaper than buying pills. I always keep a bit of something handy to chase it with... lemon or lime slice to bite/lick type thing. It really does taste bad.
                      Last edited by cori93437; 01-20-2012, 11:48 AM.
                      “You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist.”
                      ~Friedrich Nietzsche
                      And that's why I'm here eating HFLC Primal/Paleo.

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                      • #12
                        Originally posted by Drlove View Post
                        I see. So doesn't that mean a low carb diet is problematic? I mean.. losing a lot of water from your kidneys and therefore losing a lot of potassium and sodium can't be good, right?

                        And where can I get good amount of sodium and potassium? (sodium is salt.. so that shouldn't be hard), but potassium? except bananas of course.
                        No, it doesn't mean that. Quite the opposite. Your body retains a lot of water on a high-carb diet. You probably had chronic edema. Also, when you are on a less carb-heavy diet your body functions differently. It needs salt. Salt is good for you. That is why it is so delicious. Naturally your diet would be rich in salt and other minerals because you would be consuming the salty blood of animals, the organs which are rich in minerals and probably you'd get a lot of minerals from dirt on your food and dissolved into your water. Most people are quite deficient in many minerals.
                        Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                        • #13
                          Originally posted by sbhikes View Post
                          No, it doesn't mean that. Quite the opposite. Your body retains a lot of water on a high-carb diet. You probably had chronic edema. Also, when you are on a less carb-heavy diet your body functions differently. It needs salt. Salt is good for you. That is why it is so delicious. Naturally your diet would be rich in salt and other minerals because you would be consuming the salty blood of animals, the organs which are rich in minerals and probably you'd get a lot of minerals from dirt on your food and dissolved into your water. Most people are quite deficient in many minerals.
                          Why did you assume I probably had chronic edema? I don't think it's that common for low carbers.
                          So loosing all those minerals was nature's way of telling us to get more of those from our food, that makes sense.
                          I never disagreed about the importance of sodium and salt in the diet. On the contrary, I actually know of the meta analysis that proved it has almost no effect on blood pressure. And it seems that people with a lower intake of sodium, (below normal) have more problems than people with higher sodium intakes.

                          Though I did learn something about the kidneys I always thought losing water from your kidneys would be bad, because that will make the urine more concentrated and disturb that mechanism in general. Good to know though.

                          Thanks for the informative reply!


                          Originally posted by cori93437 View Post
                          NoSalt brand salt substitute = potassium chloride

                          It takes VERY little to do the job. Just a good pinch stirred into a drink once or twice a day depending on what you find you need.
                          I use it due to a medication that I have to take that depletes potassium to the point that my fingers, toes, and sometimes lips tingle. Tingles are a good reminder to take a pinch for me.

                          Also STELLAR for cramps... basically an instant potassium infusion if you dissolve it in warmish water and gulp it like a shooter.

                          Oh yeah, and it tastes like BUTT.... LOL
                          I use it anyway... easier to fine tune the dosage I need, get it into my system, and cheaper than buying pills. I always keep a bit of something handy to chase it with... lemon or lime slice to bite/lick type thing. It really does taste bad.
                          Haha, yea I understand it tastes like shit, and apparently it makes you shit too.
                          The finger tingling thing is interesting, I have some feelings which are weird and mayhaps even similar. It might just be that I lack potassium.
                          Wait though, does magnesium have anything to do with sodium and potassium?
                          Last edited by Drlove; 01-20-2012, 01:11 PM.

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                          • #14
                            I can't understand why anyone would use magnesium citrate?? It is cheap, nasty stuff that is used as a cleaner for when you get bowel surgery and the likes done. It's just a way of selling magnesium cheaply but it has little to no benefit unless you are constipated!.

                            Go the good quality stuff that actually has many many benefits and it doesn't upset your stomach, is the most easily absorbed form and it doesn't make you hyperactive, even at a high dosage. The good stuff (expensive) is magnesium diglycinate chelate or just magnesium glycinate chelate, depending on which part of the world you live in. But it's the same stuff.

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                            • #15
                              Originally posted by Drlove View Post
                              I see. So doesn't that mean a low carb diet is problematic? I mean.. losing a lot of water from your kidneys and therefore losing a lot of potassium and sodium can't be good, right?

                              And where can I get good amount of sodium and potassium? (sodium is salt.. so that shouldn't be hard), but potassium? except bananas of course.
                              Sorry... my potassium comment was to the above post. I should have used the quote in my initial post.

                              Originally posted by Drlove View Post
                              Haha, yea I understand it tastes like shit, and apparently it makes you shit too.
                              The finger tingling thing is interesting, I have some feelings which are weird and mayhaps even similar. It might just be that I lack potassium.
                              Wait though, does magnesium have anything to do with sodium and potassium?
                              I have never had an issue with using NoSalt (potassium chloride) and needing to go more or having loose stools. And I have been using it for quite some time for cramps and for the tingling issue.
                              I always recommend it to friends who have cramp issues... they are usually shocked at how well it works.

                              For me the use of the NoSalt is very quickly evident, and I require daily use due to the medication I take. If I miss a pinch I tingle by the evening... if I don't pay attention or am away from home in the evening and forget before I go to bet the tinging can progress from just a bit in fingers and toes to feet/hands and around my mouth. I make it a point to keep up. Some days I need to have two doses... I go by feel and don't measure so it's possible my first dose of the day was a bit light.

                              I soak in an epsom salt bath at 1-2 times weekly... I figure that covers me pretty well.
                              “You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist.”
                              ~Friedrich Nietzsche
                              And that's why I'm here eating HFLC Primal/Paleo.

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