Magnesium

[LegosInMyEgos]

Thoughts?

[drewbie57]

Almost as good as Calcium, elementally.

Thoughts?

[LegosInMyEgos]

Almost as good as Calcium, elementally.

Thoughts?

I think magnesium is better tbh, calcium is bad for you.

[spicyprice]

I love it.


400mg capsule mag citrate q noc.


Actually I was taking a blend, and then accidentally bought mag oxide, then grabbed mag citrate.

My intestines like it.

[PerpetualMotion]

People are deficient and more people need to eat foods with more magnesium and/or supplement. Magnesium is crazy important in lifting from some of the literature I've read.

[LegosInMyEgos]

I have internasting studies (some are only abstracts) on magnesium.

Primarily with poor cognitive function and depressed mood being strongly associated with magnesium levels, and rats desiring magnesium in a conditioned reward system.

[Arethusa]

Zinc>*

Might aware myself on magnesium

[Arethusa]

After the other week's worth of advice, I bought salt tablets, magnesium capsules and potassium capsules. Come at me water retention.

Tell me how it goes

[mynameisuntz]

Coincidence because I just came across an article talking about magnesium and mental well-being, specifically depression and anxiety like disorders. I'd love to see more literature on it.

Mind posting/citing what you've come across, OP?

[peanut-butter]

It makes you sleep like a baby. It can also be good for muscle soreness.

[drewbie57]

Was trolling about Calcium, sry. Epsom salts (Magnesium Sulfate) sounds like a super cheap alternative to Magnesium Citrate. Only time I ever ingested the salts was 4tbsp in one sitting is for a retarded liver cleanse my retarded wife made me do... donotwantagain.

At only 400mg DRI though, that's only about 0.5tsp of epsom salt required per day at my calc. Sound about right? Is dietary sulfate bad though.... I'm guessing it may be.

http://en.wikipedia.org/wiki/Magnesium_sulfate
Math.... molar mass Mg = 24.3 g/mol, molar mass MgSO4 (hepahydrate) = 246.5g/mol -- Mg component = 0.09858
Mg Mass required = 0.4g ==> 0.4/0.09858 = 4.05g MgSO4
Density MgSO4 = 1.68g/cc ==> 2.42 cc * (0.202 tsp/cc) = 0.487 tsp

edit... inb4ZMAischeapfoo

[sawoobley]

People are deficient and more people need to eat foods with more magnesium and/or supplement. Magnesium is crazy important in lifting from some of the literature I've read.

http://ods.od.nih.gov/factsheets/magnesium/

What is the best way to get extra magnesium?

Eating a variety of whole grains, legumes, and vegetables (especially dark-green, leafy vegetables) every day will help provide recommended intakes of magnesium and maintain normal storage levels of this mineral. Increasing dietary intake of magnesium can often restore mildly depleted magnesium levels. However, increasing dietary intake of magnesium may not be enough to restore very low magnesium levels to normal.

[LegosInMyEgos]

Coincidence because I just came across an article talking about magnesium and mental well-being, specifically depression and anxiety like disorders. I'd love to see more literature on it.

Mind posting/citing what you've come across, OP?

Magnesium and dementia -----------> http://www.mgwater.com/dur30.shtml

Magnesium and child intelligence -----> http://george-eby-research.com/html/mg-iq-doc.html

Magnesium and depression ------> http://www.newtreatments.org/Hypomagnesia/ga/287 http://www.newtreatments.org/Hypomagnesia/ga/286 http://cat.inist.fr/?aModele=afficheN&cpsidt=21884935 http://george-eby-research.com/html/...-magnesium.pdf

[desslok]

I light that stuff in the desert.

[mynameisuntz]

^^^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?

[sawoobley]

@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?

When blood levels of magnesium are very low, intravenous (i.e. by IV) magnesium replacement is usually recommended. Magnesium tablets also may be prescribed, although some forms can cause diarrhea [27]. It is important to have the cause, severity, and consequences of low blood levels of magnesium evaluated by a physician, who can recommend the best way to restore magnesium levels to normal. Because people with kidney disease may not be able to excrete excess amounts of magnesium, they should not take magnesium supplements unless prescribed by a physician.

When can magnesium deficiency occur?

Even though dietary surveys suggest that many Americans do not get recommended amounts of magnesium, symptoms of magnesium deficiency are rarely seen in the US. However, there is concern that many people may not have enough body stores of magnesium because dietary intake may not be high enough. Having enough body stores of magnesium may be protective against disorders such as cardiovascular disease and immune dysfunction [7-8].

The health status of the digestive system and the kidneys significantly influence magnesium status. Magnesium is absorbed in the intestines and then transported through the blood to cells and tissues. Approximately one-third to one-half of dietary magnesium is absorbed into the body [9-10]. Gastrointestinal disorders that impair absorption such as Crohn's disease can limit the body's ability to absorb magnesium. These disorders can deplete the body's stores of magnesium and in extreme cases may result in magnesium deficiency. Chronic or excessive vomiting and diarrhea may also result in magnesium depletion [1,10].

Healthy kidneys are able to limit urinary excretion of magnesium to make up for low dietary intake. However, excessive loss of magnesium in urine can be a side effect of some medications and can also occur in cases of poorly-controlled diabetes and alcohol abuse [11-18].

Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures (sudden changes in behaviors caused by excessive electrical activity in the brain), personality changes, abnormal heart rhythms, and coronary spasms can occur [1,3-4]. Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia) [1,19-20].

Many of these symptoms are general and can result from a variety of medical conditions other than magnesium deficiency. It is important to have a physician evaluate health complaints and problems so that appropriate care can be given.

Who may need extra magnesium?

Magnesium supplementation may be indicated when a specific health problem or condition causes an excessive loss of magnesium or limits magnesium absorption [2,7,9-11].

Cliffs: Most people can consume a more nutritious diet to increase their magnesium levels unless they have a specific disorder or are taking prescription drugs that limit their uptake or retention of the mineral. If you have very low levels of magnesium then you'll have some fairly alarming symptoms.

[mynameisuntz]

Cliffs: Most people can consume a more nutritious diet to increase their magnesium levels unless they have a specific disorder or are taking prescription drugs that limit their uptake or retention of the mineral. If you have very low levels of magnesium then you'll have some fairly alarming symptoms.

Ah okay. So you'd know if you're one of those people who would need clinical intervention?

[LegosInMyEgos]

Ah okay. So you'd know if you're one of those people who would need clinical intervention?

I read an author who suggested that depression can actually cause a deficiency in the brain and act as a positive feedback loop where depression lowers magnesium and makes depression even worse. Of course, thats purely speculation.

[MarkVI]

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.

[LegosInMyEgos]

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'm not so sure

Magnesium Supplementation and Dietary Magnesium Intakes of Athletes

Mg Supplements and Athletic Performance. The effect of K + Mg aspartate supplements on the capacity for intense exercise (90 minutes) was reported in 1968 by Ahlborg et al (226) in six young men, the day before, and daily on four days of testing on a bicycle ergometer until complete exhaustion and/or muscle pain required stopping. Those supplemented on day 3 exhibited 50% increased work capacity before muscle pain developed, versus those given placebo. It was postulated that Mg accelerated glycogen synthesis or spared glycogen in muscle, thereby sparing energy. That premise was justified by the demonstrated fall in muscle glycogen and increase in lactate after 20 minutes of heavy exercise on a bicycle ergometer, without supplementation, shown by Bergstrom et al in 1971 (227).

Endurance (power) athletes under constant strain, given Mg supplements by Boehmer in 1979 (228) did not exhibit the declining Mg levels seen in the power athletes not so supplemented, and had better performance and endurance. In the study of de Haan et al (229), K and Mg aspartate supplementation did not improve muscle performance during short intensive exercise, as Vieth et al (230) had shown it to do in endurance athletes. In a double-blind study of marathon racers, whom Terblanche et al (231) described as Mg-replete, 365 mg/d of Mg had no effect on performance or recovery. In another double-blind study, of Mg supplemented athletes, Wodick and Grunert-Fuchs (232) used a running board and bicycle ergometry and found that 480 mg of Mg as the aspartate-HCl salt/day for 4 weeks significantly improved physical capacity. Four weeks of supplementation with Mg aspartate-HCl was found to increase rbc Mg and decrease maximal ventilation by 11% as compared to a pre-Mg test in 14 male rowers in maximal-tests on a rowing ergometer (Golf et al [233]). Plasma and urinary lactate increased from 1 mM/l to 15 mM/l, and blood oxygen content decreased.

The effect on blood coagulation and fibrinolytic factors of supplementing male swimmers for a month with 480 mg of Mg/day or with a placebo before a 1500 meter race was studied by Pohlmann et al (234). Those receiving Mg had both increased serum and rbc Mg levels, and showed anti-coagulating effects.

http://www.mgwater.com/conseq.shtml#ATHLETIC

[MarkVI]

I'm not so sure








http://www.mgwater.com/conseq.shtml#ATHLETIC

Very interesting and noted.

But the survey of dietary Mg intake showed that the intake was inadequate for most of the athletes. I doubt most of us are deficient.

[LegosInMyEgos]

Very interesting and noted.

But the survey of dietary Mg intake showed that the intake was inadequate for most of the athletes. I doubt most of us are deficient.

57% of the population consumes less than the RDA, and if you check the site with the athletic studies that I posted, you will find some evidence that the current RDA is too low.

http://www.ars.usda.gov/Services/docs.htm?docid=15672

http://www.mgwater.com/mgrda.shtml

Magnesium is a pretty hard mineral to find in large quantities in food (at least in highly bioavailable forms), hard water most likely is a far better source.

[Xfaxtor]

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

[mattypoole]

If I don't take magnesium, I tend to cramp like a mofo (especially during weeks with lots of running/sprinting).

I take it as ZMA, and I believe zinc is good for the immune system amongst other benefits too.

[vinipitta]

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.

What role exactly mag plays on it?

[peanut-butter]

It makes you sleep like a baby. It can also be good for muscle soreness.

If I don't take magnesium, I tend to cramp like a mofo (especially during weeks with lots of running/sprinting).

I take it as ZMA, and I believe zinc is good for the immune system amongst other benefits too.

When I said "Muscle soreness", I meant ^ just in case people thought I meant DOMS. I get very bad pelvic/tailbone spasms which is very painful and causes a lot of discomfort. Magnesium has done wonders for this.

Do you take ZMA for other reasons? If you only take it for the magnesium and zinc, I think it would be a better option to buy it separately as it is more then likely cheaper. Just a thought.

http://forum.bodybuilding.com/showth...#post425293151

[mattypoole]

When I said "Muscle soreness", I meant ^ just in case people thought I meant DOMS. I get very bad pelvic/tailbone spasms which is very painful and causes a lot of discomfort. Magnesium has done wonders for this.

Do you take ZMA for other reasons? If you only take it for the magnesium and zinc, I think it would be a better option to buy it separately as it is more then likely cheaper. Just a thought.

http://forum.bodybuilding.com/showth...#post425293151

I also take it to help with sleep.

I will check out the thread though (you've got me curious now), thanks for linking mate.

[Ashlei]

All electrolytes are important.

[brendbro]

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

[ArchangelEST]

I take magnesium tablets every day. Better sleep, by like a factor of 3.

I've done some research and it's a pretty universally beneficial mineral to take for a lot of people. Sleep improvement and protection against muscle cramps seem to be the most commonly noticeable benefits as the mineral acts to help with the relaxation mechanisms of nerves and tissues.