Magnesium

[NaLLa8705]

what are some good sources of dietary magnesium people can recommend?

Table 1: Selected food sources of magnesium [5]Food
Milligrams (mg)
%DV*
Wheat Bran, crude, ¼ cup
89
22
Almonds, dry roasted, 1 ounce
80
20
Spinach, frozen, cooked, ½ cup
78
20
Raisin bran cereal, 1 cup
77
19
Cashews, dry roasted, 1 ounce
74
19
Soybeans, mature, cooked, ½ cup
74
19
Wheat germ, crude, ¼ cup
69
17
Nuts, mixed, dry roasted, 1 ounce
64
16
Bran flakes cereal, ¾ cup
64
16
Shredded wheat cereal, 2 rectangular biscuits
61
15
Oatmeal, instant, fortified, prepared w/ water, 1 cup
61
15
Peanuts, dry roasted, 1 ounce
50
13
Peanut butter, smooth, 2 Tablespoons
49
12
Potato, baked with skin, 1 medium
48
12
Blackeye peas, cooked, ½ cup
46
12
Pinto beans, cooked, ½ cup
43
11
Rice, brown, long-grained, cooked, ½ cup
42
11
Lentils, mature seeds, cooked, ½ cup
36
9
Vegetarian baked beans, ½ cup
35
9
Kidney beans, canned, ½ cup
35
9
Chocolate milk, lowfat, 1 cup
33
8
Banana, raw, 1 medium
32
8
Yogurt, fruit, low fat, 8 fluid ounces
32
8
Milk chocolate candy bar, 1.5 ounce bar
28
7
Milk, lowfat or nonfat, 1 cup
27
7
Raisins, seedless, ½ cup packed
26
7
Halibut, cooked, 3 ounces
24
6
Bread, whole-wheat, commercially prepared, 1 slice
23
6
Avocado, cubes, ½ cup
22
6
Chocolate pudding, ready-to-eat, 4 ounces
19
5

[PerpetualMotion]

I can't remember the study but there was one that showed an athlete that is deficient and was given supplemental magnesium improved his or her performance by quite a bit whereas an athlete who wasn't deficient did not benefit from additional magnesium performance wise. So, if you're deficient, chances are your gym performance is suffering and I believe a boat load of studies support this. I'm working off memory here.

Most likely no one here is deficient or would benefit (outside of possibly sleep/intestines) from supplementing with it. If you are not deficient, leave it alone I say.

I've noticed that I was quite deficient (50%) in magnesium and, if I recall correctly, quite a few people tend to be deficient in magnesium.

57% of the population consumes less than the RDA

As I suspected.

Any idea on bioavailability in Brazil nuts as far as magnesium goes?

Only ish I have with brazil nuts is that it is extremely high in phytic acid. I believe it's one of the highest, which would reduce the absorption of magnesium.

What role exactly mag plays on it?

There's a lot of functions it contributes. It's quite important. Just google it.

what are some good sources of dietary magnesium people can recommend?

I'd just supplement, personally. I haven't found it to be easy to get sufficient magnesium through my diet because I just don't consume foods high in magnesium.

[snrygo]

Really helped me both with sleep and digestion.

[NaLLa8705]

potassium capsules

At 3% dv and max 5 capsules a day (15%dv) can you tell a difference?

[LegosInMyEgos]

thread needs bumped

[Ashlei]

Most likely no one here is deficient or would benefit (outside of possibly sleep/intestines) from supplementing with it. If you are not deficient, leave it alone I say.

It's one of those things that if you have good kidney function, it won't cause harm to supplement with.

What role exactly mag plays on it?

It tends to have a bit of a laxative effect on the intestines.

[vinipitta]

There's a lot of functions it contributes. It's quite important. Just google it.

Thanks.

It tends to have a bit of a laxative effect on the intestines.

Thanks. I think it worth if I give a try. Really doubt that I hit daily recommendation.

On a side note: Brazillian nuts are very expensive here in Brazil (like U$35/kg).

[NaLLa8705]

Please respond SOJA

[psychodiver9]

Interesting. This is one micro I struggle with meeting. May consider aupplementing

[PerpetualMotion]

Interesting. This is one micro I struggle with meeting. May consider aupplementing

You definitely should. Too many benefits to not supplement.

[otterakl]

You definitely should. Too many benefits to not supplement.

What's the recommended dosage?

[oskarhul09]

brb supplementing every vitamin and mineral with its own pill because a 1 studies showed a correlation.

[otterakl]

What's the recommended dosage?

Bump. What are you guys dosing at?

[momicon]

I take it 2x/day to help with digestion.

[Azrairc]

strong bump

How much do you guys take? I didn't have my mag/zinc tested but I am getting it checked just incase

Also I found out I am very low in Vitamin D and was recommended to supplement it for a potential increase in testosterone (surprisingly) can anyone touch on this?

[midcoastking33]

strong bump

How much do you guys take? I didn't have my mag/zinc tested but I am getting it checked just incase

Also I found out I am very low in Vitamin D and was recommended to supplement it for a potential increase in testosterone (surprisingly) can anyone touch on this?

My mag supplement comes out to be like 133% of RDA for 3 capsules, so depending on what I eat I either take 2 or 3. If you're very low in vitamin d I'd get a script from a doctor since OTC probably won't be enough to bring you back to normal

[Paz5]

^^^Thanks!

@sawoobley - "However, increasing dietary intake of magnesium may not be enough to restore very low magnesium levels to normal."

Elaborate...? Sounds like it's saying that, if your magnesium levels are too low, increasing your intake won't help. What am I missing here?

supplements (not srs)

Zinc is also good to supplement with, its got aromatase inhibitory effects, and test increase abilities;
pubmed / 16648789 and 8613886.

[Azrairc]

supplements (not srs)

Zinc is also good to supplement with, its got aromatase inhibitory effects, and test increase abilities;
pubmed / 16648789 and 8613886.

I doubt it improves test unless your deficient in it.. vitamin D supplementation didn't show a test increase unless you are deficient.

[Paz5]

I doubt it improves test unless your deficient in it.. vitamin D supplementation didn't show a test increase unless you are deficient.

is true, but who really gets the RDI intake of zinc these days?

[brendbro]

strong bump

How much do you guys take? I didn't have my mag/zinc tested but I am getting it checked just incase

Also I found out I am very low in Vitamin D and was recommended to supplement it for a potential increase in testosterone (surprisingly) can anyone touch on this?

vitamin D isn't actually a vitamin but a hormone that our body makes from cholesterol. I'm not sure on the physiology of it but iirc the testes have been shown to be an area of vitamin D synthesis (??????), and studies indicate an increase in circulating vit D to an increase in testosterone

is true, but who really gets the RDI intake of zinc these days?

RDI = 14mg men, 8mg women

above numbers are australian, but i don't think the RDA would be any different (if it is it would be minute)

[Azrairc]

I am kinda surprised I am deficient in Vitamin D I lived in florida for awhile.. lots of sunlight. I'm wondering if my body is somewhat resistant to it as I have heard of this happening to some people.

[JasonDB]

I find it is helpful with cramping during my workouts when I am training with very high volume if I take it earlier that morning.

However I try to avoid it because I heard it, like creatine and whey protein, can shrink your testicles and cause acne.

[brendbro]

I am kinda surprised I am deficient in Vitamin D I lived in florida for awhile.. lots of sunlight. I'm wondering if my body is somewhat resistant to it as I have heard of this happening to some people.

this is just going off memory but ~ hypoparathyroidism can cause vit D deficiency as the parathyroids regulate the hormone responsible for vit D synthesis

skin colour has an impact, as well as clothing, sun lotion, etc. like for example there's a significant reduction in vitamin d absorption depending on the clothes you're wearing, a somewhat surprising amount i think. also it's something like 10-20 mins of high exposure sunlight a day to reach adequate levels.

[Linzzz]

Magnesium is also crucial for mental health. Usually people who suffer from major depression have low magnesium levels

[Paz5]

I find it is helpful with cramping during my workouts when I am training with very high volume if I take it earlier that morning.

However I try to avoid it because I heard it, like creatine and whey protein, can shrink your testicles and cause acne.

wtf? you srs?

[JasonDB]

wtf? you srs?

Do you even lift? No avi no care.

[Paz5]

Do you even lift? No avi no care.

yes i lift, avi comen s00n.

[Peppesbodega]

Inb4 feeling like chiit without magnesium...
Head spinning, anxiety, stress, Unable to relax.

Taking 4-6 magnesium citrate capsules to get back in order. 1-2g. Too much Will give loose stools though.

http://www.collective-evolution.com/...ns-what-to-do/
https://www.psychologytoday.com/blog...nal-chill-pill

[s00perstar]

Table 1: Selected food sources of magnesium [5]Food
Milligrams (mg)
%DV*
Wheat Bran, crude, � cup
89
22
Almonds, dry roasted, 1 ounce
80
20
Spinach, frozen, cooked, � cup
78
20
Raisin bran cereal, 1 cup
77
19
Cashews, dry roasted, 1 ounce
74
19
Soybeans, mature, cooked, � cup
74
19
Wheat germ, crude, � cup
69
17
Nuts, mixed, dry roasted, 1 ounce
64
16
Bran flakes cereal, � cup
64
16
Shredded wheat cereal, 2 rectangular biscuits
61
15
Oatmeal, instant, fortified, prepared w/ water, 1 cup
61
15
Peanuts, dry roasted, 1 ounce
50
13
Peanut butter, smooth, 2 Tablespoons
49
12
Potato, baked with skin, 1 medium
48
12
Blackeye peas, cooked, � cup
46
12
Pinto beans, cooked, � cup
43
11
Rice, brown, long-grained, cooked, � cup
42
11
Lentils, mature seeds, cooked, � cup
36
9
Vegetarian baked beans, � cup
35
9
Kidney beans, canned, � cup
35
9
Chocolate milk, lowfat, 1 cup
33
8
Banana, raw, 1 medium
32
8
Yogurt, fruit, low fat, 8 fluid ounces
32
8
Milk chocolate candy bar, 1.5 ounce bar
28
7
Milk, lowfat or nonfat, 1 cup
27
7
Raisins, seedless, � cup packed
26
7
Halibut, cooked, 3 ounces
24
6
Bread, whole-wheat, commercially prepared, 1 slice
23
6
Avocado, cubes, � cup
22
6
Chocolate pudding, ready-to-eat, 4 ounces
19
5

Do you have a web link for this table?

[s00perstar]

Thoughts?

FYI, if you ever take ZMA tablets, never drink alcohol before or after taking ZMA unless you fancy a visit to the ER room with heart palpitations. I found out the hard way. You would think that these products would come with a warning label but mine did not. It messed me up good as I had nasty headaches for three days afterwards and I had to take it easy with my exercise for two weeks afterwards.