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Iirc, it's around 6 cups of raw chard (they cook down quite a bit) to get enough magnesium. of course you can have it in smoothies, soups, sauteed in butter, or whatever, but i choose to eat it in one or two meals as a side.
I think so. I was getting leg cramps, headaches, and was constipated. and yet a half dose of MagCalm (magnesium citrate) would give me the runs the next day (though i'd sleep well then night i took it). some people prefer other forms of magnesium because it doesn't cause this problem so easily.So whether or not a particular magnesium supplement works for you, it's pretty much decided by if it gives you the runs?
no lab tests or anything, just guess and try things out. i do feel like i retain water better when I eat enough greens every day for a few days; then i have no cramps, muscle soreness after small efforts, regular bowel function, i sleep better, and I can drink more water without having to pee every 5 minutes.Did you notice or diagnose a magnesium deficiency for yourself and thus implemented the diet changes accordingly, and noticed improvements?
however, with this insane heat and humidity, i'm getting leg cramps again, and the headaches have come back, but are different (instead of coming and just staying, they're sort of randomly occurring). so now i'm keeping my greens intake at its high level, but also taking a pinch of Celtic gray sea salt several times a day. Today is the first day, and i'm tolerating the heat much better and also sweating more (which is really good as i usually just get red and overheat but little to no sweat). so for me, the solution to my symptoms seems to be salt+greens (sodium, potassium, and magnesium are the key nutrients).
As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.
– Ernest Hemingway
I will give diet a shot, then introduce supplements as required. I'm really not a fan of supplemeneting but like it's been said perhaps it might be required to restore some balance. It's a shame jsut when i feel good in most symptoms new ones crop up and require attention. I will probably go with that oil i posted on the previous page, seems expensive for continued use though so i hope i can figure this thing out.
I didn't see this in any of the replies but how effective is magnesium ascorbate? Mineralsinc.com states that it is more bioavailable and has a better gastrointestinal tolerance due to it being more natural.
Link: Magnesium Ascorbate....WRITE UP
The heart thing is so disconcerting isn't it? If I feel my pulse I can feel it skipping beats and beating erratically. For me it is at its worst in the summer and tapers away in the fall when the weather cools off.
If I take 750mg of magnesium all at once my heart rhythm will usually fall back to normal within the hour. If it's been especially wonky the magnesium will make me very relaxed and sleepy once my heart has calmed down.
I'm currently trying to take smaller amounts of magnesium throughout the day to see if I can just maintain. Nothing works to get my heart rate back to normal like a large dose though. I can tell when I'm really deficient when it doesn't affect my intestines at all.
My sleep is very interrupted as well. I try to take 500mg at night to help with that, but I'm inconsistent about it and don't always notice a difference. I think my sleep issues are more due to stress or a combination of the two.
Also, FWIW, my brother suffers from the heart thing too and what works for him is to sprinkle salt in his hand several times a day and lick it off. I joke that I am going to buy him a salt lick.
the heart issue could just as easily be a sodium or potassium deficiency. I've started eating taking Celtic gray sea salt throughout the day with my water, and i think it's helping. there's really no way of knowing without lab tests. A relative of mine eats out frequently, and consumes a lot of salted nuts and other processed foods; yet he was sodium deficient.
Personally, I take about 400mg/day on average. I have just begun bringing mg citrate to work to take 200mg while I'm sitting here doing very little else. Then I take a larger dose post-workout, 400mg, and this time it's mg chelate (glycinate) per the suggestion of somebody I had a few training sessions with, who got his info from another reliable source (Ido Portal, who got it from Charles Poliquin - yeah he sells supps, I get it, but he presents studies and I don't buy from him so I don't care) then sometimes another 200mg before bed, but this is rare. I have certainly noticed improvements in muscle soreness and recovery. I can train more frequently which is great.
As far as the loose stool goes, not a lot of that really. Spreading it out is the trick for me, if I had 800mg at night (never have, scared to!) it would be horrible the next morning.
Has anyone found that after a month or two of taking magnesium, your tolerance decreases? When I first started taking magnesium glycinate, I could tolerate 700mg (800mg = loose stools, ew). Then I had to back it down to 600mg, and now even 500mg is giving me side effects. What gives?? Is this indicative of having had a deficiency before, but now that I'm no longer deficient I can tolerate less supplemental magnesium?