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clear search termsYes, Magnesium! And here’s Why and How
Tightness, tension, spasm… Throughout the body, these symptoms are often a sign of insufficient magnesium. Magnesium functions as a bit of a “master” electrolyte in this case because it directly controls the pump that allows potassium to flow into the cell (where benefits can actually be experienced). Especially because it is increasingly less prevalent in farm soil, dietary magnesium insufficiency is common.
All of your patients potentially have insufficient levels of magnesium. Be a detective; look for those symptoms! Look for the interconnectedness you can see. Functional medicine pioneer Dr. Mark Hyman has published an excellent blog article about the symptoms of magnesium deficiency which you may read here . Because it is generally a safe supplement to explore*, consider prioritizing this topic with patients who may gain rapid relief from magnesium support.
While anyone you work with should be considered for this opportunity, there are three (big!) groups of patients who are more likely to struggle with insufficient magnesium. That is, those who:
- Have Type 2 Diabetes (or are on the spectrum of developing it e.g. prediabetes, insulin resistance, abdominal obesity). These clients are statistically more likely to have magnesium deficiency – and not suprisingly there is an epigenetic component of this deficiency as well (this other article is a great summary of similar research). The hormone insulin mediates healthy functioning of both sugar and magnesium uptake into cells, so insulin resistance can impair both of these. Fasting insulin – or even better C peptide – is perhaps the best lab marker (of those that are readily available) for assessing insulin resistance in its early stages – that is before there is any increase in fasting glucose. In fact, in the worsening progression of insulin resistance, it is more likely that a patient will first experience a period of inappropriately low blood sugar given their diet as a result of increasingly higher levels of fasting insulin (before pancreatic dysfunction progresses to drive blood sugar upward).
- Regularly take Proton Pump Inhibitor medications (e.g. Protonix, Prilosec, Nexium), usually prescribed for acid reflux. The FDA’s warning about this connection might be inspiring to your clients to make lifestyle change to get away from needing these drugs. By purposefully creating hypochlorhydria (reducing stomach acid), this drug impairs our ability to separate minerals which are typically food-bound to amino acids in proteins. Other posts on our site here give pearls about addressing the root causes of chronic acid reflux.
- Use diuretic medications, especially for hypertension. These drugs promote urination, typically to increase water and sodium elimination and reduce the edema caused by other hypertension drugs (e.g. beta blockers). However, these drugs also cause loss of other electrolytes via the increased urination. Ironically enough, this includes potassium and magnesium, two minerals which are vital to maintaining healthy blood pressure in the first place.
If your clients wish to have their physician assess their actual magnesium level, encourage them to request “RBC magnesium” and specifically to be sure that the (standard default) “serum magnesium” is not measured instead, wherever possible. RBC mineral levels are not a perfect measure, but they do offer a more accurate reflection both of ongoing intake in the typical diet (2-3 months in RBCs vs. feedback on only a day or two in the serum level) and also one’s cellular absorption of the nutrient. Remember it’s not enough to get nutrients into the bloodstream; we need to be able to absorb them well into our cells in order to make a difference in our functioning.
There are many different forms of magnesium available on the market. Avoid the carbonate form, as it is poorly absorbed at the typical pH of human digestive processes (but inexpensive and commonly available). Instead…
- Specifically for constipation, consider magnesium citrate. Start with 200-400mg taken with dinner to help with early AM bowel movement the next day. It may take a few days to build up full efficacy. And clients may need appreciably more. Both capsule and loose powder options are available.
- For muscular spasm, tension, tightness, including headache, consider magnesium glycinate or malate. These chelate forms of magnesium typically do not affect the GI tract much and won’t overly-stimulate an already-healthy bowel movement habit.
- For attention deficit, anxiety, panic, and those who are easily startled, consider magnesium threonate as it penetrates the blood-brain barrier particularly well and provides threonine, an amino acid particularly calming to the nervous system (e.g. Jarrow’s “MagMind”). Consider beginning with ~150mg magnesium in this form and build up as needed (start dosage to target key needs e.g. first morning for daytime anxiety and evening for RLS, trouble going to sleep, or ruminating thoughts that prevent deep sleep).
- For cardiovascular disease and related concerns (e.g. atrial fibrillation), consider magnesium taurate. The amino acid chelate in this case (taurine) functions as a calming neurotransmitter and a critical building block for optimal bile production in the liver, and it has been shown to be effective in countering a variety of arrhythmias (especially when combined with citrulline).
*Magnesium supplementation should be done cautiously in those with kidney dysfunction or disease and always in active partnership with the attending physician for the kidney ailments. Supplementation may still be warranted but in small doses at once that are actively monitored to ensure filtration function is not harmed.
Get savvy about working with magnesium! It can be a simple and powerful tool to help your clients and patients to find the Rapid Relief that will help them to stay engaged and enthusiastic about their journey with you.
Thank you for the opportunity to support you!
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86 Questions for “Yes, Magnesium! And here’s Why and How”
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SAFM Team says:
We find that is magnesium is insufficient then just about any form that is well absorbed will help with relaxation to allow higher quality sleep. However, the form magnesium threonate may be particularly helpful give the synergistic action of the amino acid threonine in calming the nervous system.
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Malaika Omowale says:
Hi Tracy,
This blog is an excellent resource! I’m so happy I found it. I’m curious about the recommendation you made above for clients who may be sensitive to both oral magnesium and topical magnesium oil. What are your thoughts on transdermal magnesium chloride (e.g. Ancient Minerals Magnesium Bath Flakes? Would this be just as effective as Epsom salt?
Thank you so much,
Malaika-
19.1
Indeed this might be helpful as an alternative. It removes possible sensitivity to the sulfate in the epsom salts and still allows the possibility of systemic repletion via transdermal absorption. Thanks for joining us!
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Patricia Ransom says:
I’m not big on supplements and just begining to take the supplment webinar . Quick question: In reading the ingredients on a label for Magnesium-Calcium supplement (cleint is taking for bowel movement, sleep & calming effect) the 320mg for Magnesium states: elmental from Magnesium Citrate; is this just stating what type of magensium it is …..and that is what “elemental” means?
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18.1
Magnesium is an element and, in this case, is the target nutrient. The word is being used to convey the amount of magnesium vs. the amount of the supplement compound. Supplement labels for minerals will often state the target nutrient amount contained within the particular supplement compound (in this case, magnesium citrate). We have to look carefully to see if the overall compound amount is being reported or if it’s the amount of “elemental magnesium” contained within it. The ratio of the amount of the target element to the delivery compound can vary significantly e.g. there is more magnesium per weight of mag citrate than of mag taurate. But of course, digestion/absorption/cellular uptake all determine downstream how much of a nutrient we will actually have available systemically.
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B Griffin PMHNP says:
I believe you had Dr. Hyman’s magnesium article available in a condensed 2 page document. Is this still available?
Thank you-
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Elise says:
I have started taking Pure Encapulations Magnesium Citrate for constipation. It works very well for me. I was wondering if it would be wise to combine with Your Rhythm’s Triple Calm Mg. to help with stiffness and cramping of the hands and legs. Will just taking the Citrate benefit this problem given more time.? Would appreciate any suggestion you may have. Thank you so very much for your web site. I have learned a great deal from you.
Thanks again!-
16.1
Indeed, it depends on the individual. Our uptake/usage of various forms of magnesium can vary widely. In some cases, ongoing use of magnesium citrate will also replete for systemic needs, while in other cases, coincident supplementation with other forms is necessary and wise. If you have been using the mag citrate for at least a month already and have residual symptoms as you describe, first of all make sure you have ongoing ample intake of potassium via vegetables and fruits. Then indeed, I would explore other magnesium options. The trio combination you mention is a good one; I will just share that it leads with mag taurate which is a very helpful form for anxiety or hypertension or cardiovascular arrhythmia. For stiffness/cramping specifically, you might do better with a formula that features just the malate/glycinate combination or even the malate form on its own. Something to consider as you experiment with what works best for your unique body!
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Richard says:
You recommend 200 mg of magnesium threonate 2x a day for anxiety. I found a supplement which bottle says 2000mg of magnesium threonate but it also reads that it’s only 144mg of elemental magnesium, so I’m confused whether it is 200mg of the magnesium or 2000mg twice daily? Is it a good practice to take magnesium glycinate and threonate together to get a good dose of magnesium per day?
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Thank you for your clarifying question, Richard. Indeed, magnesium threonate is the only form of magnesium that can cross the blood-brain barrier (BBB) and has been shown to be effective in addressing anxiety and even general aging of the brain. This is a good write up with multiple research studies supporting the benefits of magnesium threonate:
https://www.lifeextension.com/Magazine/2018/6/Reverse-Clinical-Measures-of-Brain-Aging/Page-01
You will find here the recommendation for 1500-2000 mg of magnesium threonate and the ~200 mg refers to elemental magnesium.
To increase overall magnesium levels in the body you may combine the threonate and glycinate forms, but keep in mind that only the threonate form will be able to cross the BBB. Thus if the anxiety is aprticularly pronounced I’d start with threonate form alone and switch to the mix after 2-3 months of usage when the anxiety symtoms have subsided and other potential root causes such as dysbiosis, poor diet and/or eating hygiene or stress have been addressed.
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Alison Saner says:
Would Magnesium dosage change with children?
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Yes, by age and individual need. RBC Magnesium labwork can be helpful. This is a credible article that will likely be of interest to you (and includes dosage recommendations by age): https://riordanclinic.org/2017/02/magnesium-decreases-hyperactivity-adhd-children/ .
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Rebecca says:
Hi Tracey,
I have recently been researching the importance of magnesium and appreciate your information. I am curious what you think about magnesium chloride? I started to take Dr. Carolyn Dean’s formula as it is supposedly in a form that is fully absorbed . Link here: https://www.rnareset.com/collections/frontpage/products/remag-the-magnesium-miracle-16-oz?variant=28633029575Can you comment on this form of magnesium and it’s efficacy?
Thank you!-
13.1
Yes, magnesium chloride is another great form of magnesium used for supplementation orally and transdermally. This form specifcially, was shown to be effective in human trials here and here. Transdermal use of this specific form of magnesium was also shown to be helpful for fibromyalgia. Also in a study on rats magnesium chloride was beneficial for improving learning by non-specifically blocking voltage-gated calcium channels. This is an interesting comparision review between magnesium chloride and magnesium sulfate in which they conclued that the former has low tissue toxicity.
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Brandi M says:
Great info here! I’m 26, have pre-diabetes A1C 5.7, low progesterone <0.1, Estradiol 59.2 and Cholesterol is high as well as I haven't had a period in almost 6 months. I'm already on Armour Thyroid for hypothyroid, but now my TSH is <0.006. I just started Berberine two days ago (since they prescribed MetFormin), found natural progesterone cream 2 days ago and just ordered Inositol after this article. I sure hope this helps regulate everything combined with my new diet and exercise! Anything else you think would work? I really would like my period to come back and feel better. (I know you can't give individualized help, but am curious of what you would do in this situation)
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Good for you for being empowered and educated! Woohoo! Keep in mind that you will need your practitioner to assess both Free T4 and Free T3 every time you have your thyroid assessed now (you may need to insist on this!) because natural thyroid extract suppresses TSH directly and makes it not useful at all as a marker for managing optimal dosage. Conventional docs who are used to using TSH to assess dosage for synthetic T4-only meds often don’t understand this dynamic (advocate for yourself!). Your cholesterol (LDL) is likely still high because you aren’t taking enough thyroid hormone support. For insulin resistance, we also recommend a targeted multivitamin such as Designs for Health’s Metabolic Synergy to help give your body the nutrients it needs to counter the insulin resistance. And of course, your food has got to change. No way around it. No more refined carbohydrates (I recommend nothing made with grain flours at all – regardless of type), fruit juice, or sweeteners! Keep working on your diet until triglycerides are below 100 mg/dl. The inositol is an excellent choice. But given your age, I would never recommend progesterone cream (which will just suppress your own production) but rather chastetree berry (sometimes aka “vitex”) which in combination with the inositol will help your body to restore it’s own cycling. I often recommend Gaia Herb’s Vitex Berry. I wish you the very best of wellness!
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I have a client with weakness, stiffness, restlessness / sluggishness, and also significant brain fog and anxiety. Wondering if the Magnesium L-Threonate in Jarrow’s Mag-Mind will also relax the muscular system the way other forms do?
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Indeed, this is going to vary by person but is certainly worth a two-week trial to see how her body overall responds to this particular amino acid conjugate form of magnesium supplement. I have seen this formula work quite well systemically in some cases. If you wish to try something else, you might consider one of the many “tri-magnesium” options available e.g. Rhythm’s “Triple Calm Magnesium” which includes taurate, malate, and glycinate forms. I am not aware of a tri-form that includes threonate specifically; just suggesting another option that would specifically target anxiety (that is, taurate) as well as the other concerns.
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Heidi Hudson says:
I wanted to find out if you had any thoughts on why a 74 yr client, just starting out on Magnesium Glycinate, is having diarrhea and stomach pain. Started on 1/2 dose, and dropped back to 1/4 dose (100 mg), and client is still having some stomach pain and diarrhea. I suspect that she is low in many nutrients, because of her diet, gut problems, PPI, etc. Looking forward to seeing her lab results when she gets them, but in the meantime, just trying to give her some quick relief with BP and cramping.
Thanks!
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Indeed, some, few individuals are still quite sensitive to even the glycinate form of magnesium being over-stimulatory to bowels. And to your point, gut microbial imbalances or other dynamics may also be at play in a predisposition for hyper-motility. You say “cramping” is a concern. If this is GI cramping, then I would consider a carminative herb combination (e.g. Gaia Herbs’ “Gas and Bloating” formula) and a further search for a root cause (e.g. SIBO). If you are speaking to systemic muscle cramping concerns, consider a combination of potassium support twice daily (e.g. Designs for Health’s “K+2 Potassium”) and perhaps a soak in an epsom salt bath for magnesium (and avoiding the gut for now). Another option for a potassium/magnesium combination supplement is Pure Encapsulations’ “Magnesium Easy Sticks” which includes the malate form of magnesium which is even *less* likely to stimulate bowels than the glycinate form (but again, there are always exceptions). If there is actual stomach *pain*, not referring to the cramps, then be sure to consider the likelihood that this person needs to support the mucilaginous layer of their stomach (re: ongoing PPI use) e.g. Thorne’s “GI Encap” or Designs for Health’s “GI Revive”.
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Marilyn says:
Hi Tracy. I truly love your videos. I’ve learned so much. I wanted to ask what are your thoughts on magnesium oil, that is topical magnesium supplementation.
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I personally have found that Topical magnesium “oil” (which is really a tincture) can be helpful for problem spots such as a particular cramp or spasm but quite insufficient for satisfying systemic needs in the case of overall magnesium insufficiency. But many practitioners would disagree with me! And certainly there is evidence/value of systemic absorption via this route, especially if avoiding all oral intake is a goal (e.g. in those who find their bowels hypersensitive to *any* form oral magnesium supplementation) e.g. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579607/ . This may interest you as well: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5389641/. Some individuals find their skin is very sensitive to magnesium oil and will struggle with intense itching or stinging/pain, especially if there is a notable deficiency at hand. As another consideration, if you are trying to avoid all oral supplementation, I would consider an epsom salt bath soak as another way that can be much more powerful systemically. As always, one size does not fit all – or even most; it pays to have a diverse toolbox as a practitioner so you may help each unique individual find the solution that works best for their unique body/lifestyle.
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Ashley Stogner says:
Hi! I’m loving all the insights! I see, however, that magnesium citrate is recommended quite often. I have heard from some mag experts that magnesium citrate lowers ceruloplasmin causing issues with removing unbound iron and should be avoided. Can you speak to that at all? Thank you!
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Yes, this was discussed on the Forum a while ago and was recently brought up again. Here is what I said in the exchange, “The reality is that *Everything* is inhibited by Something else. And inhibited doesn’t mean “blocked”…. but rather limited to some degree (or in some cases “restrained and brought into balance”). Yes, ceruloplasmin is important – but so are the other substances at hand. In blood, ceruloplasmin is the major copper-carrying protein; it is also key in iron metabolism and transport. Citrate is ubiquitous in the human diet; if you say, “avoid citrate”, you might as well say stop eating citrus fruits for the same reason. Citrate is also good for deactivating oxalate – which is also key for preventing kidney stones, vulvodynia, and other dynamics. A great example of bio-individuality and making choices based on a *specific individual* and their unique needs vs. general concerns. If someone is very low in copper (which in my experience is rare actually) and actual anemia, then citrate reduction for a while may make great sense (and alternative forms of magnesium could be used for constipation e.g. magnesium oxide). We ideally check *both* ceruloplasmin and RBC copper in order to assess copper status for this reason. It is my experience that low ceruloplasmin is actually atypical. Certainly it can be coincident with dramatic iron-deficient anemia (in terms of the physiology, I get it), but I personally have never seen that. Most strong anemia I see is in those with impaired mineral absorption (which as a root cause just needs to be addressed) or vegan/vegetarian clients (and they are much more likely to lack zinc and be copper dominant anyway because of the ratio of the mineral availability in their food). Because both stress and estrogen dominance breed higher copper retention, I typically find my clients struggle more likely with copper dominance (over zinc) if there is indeed an imbalance. If constipation is a primary symptom/concern of magnesium deficiency, I continue to believe that mag citrate is an excellent option. If there are optimal bowel movements, then citrate is not the best choice anyway, and others (as shown in the chart) are much better. For overall absorption and lowest side effects, I recommend mag glycinate for general systemic magnesium repletion.”
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Derya Yar Atterberry says:
Hello Tracy,
I have a client who has anal cramps during ovulation and time to time anxiety and panic attack together. She doesn’t have any problem with bowel movement. Which magnesium is better for her to take? glycinate or malate or threonate? Can she take two different ones?
Thank you,
Derya-
7.1
Yes, in many cases, a patient may thrive with the combined benefits of two different forms of magnesium. Sometimes this may be a single, combo formula (e.g. Life Extension Magnesium Caps), and other times it may be two separate forms. Given what you share, I would consider magnesium glycinate (e.g. Designs for Health’s “Buffered Magnesium Chelate”), and I would consider the possible role of hormone balance (especially estrogen dominance) in driving some of these symptoms. To that end, I would consider adding evening primrose oil daily (and perhaps increasing its use to twice daily for the 3 days before and after ovulation as extra support). This essential omega-6, anti-inflammatory fat can help to reduce hormone-mediated cramps within the GI tract. I would also educate your patient about the likely exacerbating effect of xenoestrogens in personal hygiene products and household chemicals, etc..
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Hi Tracy,
I just was told Magnesium was bad because it effected Calcium and threw your electrolytes off. I know about the correlation to Vit. D and you need Vit D and K2 for proper storage of Calcium. Are there any other interactions I’m missing.-
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Well, I’m not sure how magnesium could be “bad” since it’s an essential macromineral in the body. If you mean the supplementation of it is “bad”, I don’t know of any clinical or scientific evidence to back up that claim. Because it’s a nutrient that is increasingly less prevalent in our food supply, it’s critical we supplement where we are unable to get what we need from food and also where there is a higher biochemical need for it (e.g. Type 2 diabetes). Magnesium actually acts as a master electrolyte in the body and controls the movement of calcium, potassium, and sodium in and out of the cells. This is, for example, why magnesium supplementation can help with hypertension: because it enables more potassium to be taken into cells. So, Vitamin D helps to absorb calcium. Parathyroid hormone (PTH) controls plays a role in this – as well as the primary regulator of calcium levels in the blood. Vitamin K2 and magnesium are necessary to ensure Calcium is taken up into cells and especially in bone. Essential fats are key to keep healthy membranes, so cells can absorb calcium. And there are several important trace minerals too e.g. boron, manganese. Absolutely we need calcium in our diet too! And in the absence of dairy foods, we need to make sure that a client understands the need for other food-based calcium sources (e.g. leafy greens, seeds, nuts). It’s also key that there be sufficient stomach acid to help absorb calcium (as is true of all minerals in food). But I disagree fully that supplementing with magnesium when needed is “bad”. Indeed, it’s vital!
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Jean Sharry says:
Tracy-
Magnesium threonate or taurate ok to take when pregnant? Client has some acid reflux, anxiety, migraines and is newly pregnant.
Thanks.
Jean-
5.1
I do not know of any contraindications, and magnesium may be key for avoiding certain pregnancy challenges like preeclampsia or gestational diabetes. But I would keep the doses lower than you might otherwise, perhaps a max of 300-400mg/day. This may be of interest: https://www.ncbi.nlm.nih.gov/pubmed/24696187, understanding you are helping a person with clear symptoms which will likely be improved via magnesium.
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Marcela says:
Hi,
Your website is so informative, thank you so much. I’m curious to ask what you would recommend I start with to deal with PCOS and insulin resistance. My A1C is always 5.7 even on Metformin twice daily at (750mg). Fortunately my PCOS did not come with fertility issues and I had a baby 6 months ago however the weight has always been problem and the pregnancy weight is not moving at all.
I’ve been reading up and investigating and I’ve decided to try a more natural way so I just started taking Inositol which in just 2 weeks has already made a difference (just 3 lbs but still). I have been working out and eating healthier but I don’t know what supplements to start with.
Here are the ones that I’m considering:Berberine
Inositol (already taking but apparently there are 2 kinds and I do
Metabolic Synergy (though I don’t know if it’s worth it doing this AND the others)
Vitamin B complex
MagnesiumI would appreciate your help!
thanks,
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4.1
Good for you! First of all, I would offer that clinical research into inositol for PCOS shows the best results with high dose – at least 2000mg/day. Metabolic Synergy is a targeted multivitamin for insulin resistance that I have indeed recommended many times; it already includes the equivalent of a strong B-complex within it and eliminates the need for a separate one for most people. You want to be sure you build your RBC magnesium up until it’s in the upper third of the reference range. Please search on the site for and check out our article on berberine and review the Q&A responses there too for tips that might be helpful. As you will hear me repeat there, the absolute key to meeting your goals is changing your diet dramatically. I have seen many clients reverse their insulin resistance with sustained dietary change plus berberine and magnesium and high-dose fish oil and other targeted IR nutrients (such as found in the Metabolic Synergy formula). I would also use a separate methyl-B12 while using metformin, since the drug can deplete it. Best of wellness to you!
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Thanks so much for replying! I’m so excited!
2 questions-
How much magnesium would you recommend? I have the “Keep Calm” powder and that’s just 4g per serving.
Also, is there a particular brand you for Inositol you usual go for? I’m confused with all I’m reading saying there are 2 kinds of it. Right now I’m taking the Jarrow brand in powder which is myo inositol but I’ve read thatI Chiro is better? do you have anything to read on that? I’m confused about that part of it.
Thanks again!-
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Again, I would try to get your RBC Magnesium level checked, so you have a baseline. Without data, we usually recommend 300-400mg/day of magnesium in the magnesium glycinate form specifically (easy to find, many brands, in capsules). Jarrow’s loose powder inositol is a fine option that several of my clients use. Best of wellness to you!
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What about magnesium chelate? What symptoms would you recommend for using this? Thanks!!
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Hi Gayle, the word “chelate” is usually a generic reference to the mineral being bound to an amino acid. There are many types of amino acids to which magnesium could be chelated. The glycinate is an example of this; magnesium is chelated to glycine which forms “magnesium glycinate”. You still have to flip over the bottle and look at the nutritional label and see what kind of chelate it is – what is the amino acid being used. Sometimes they are “mixed chelates” with several different forms combined into one supplement; other times it is a singular chelate e.g. magnesium glycinate. Some “mixed chelates” include a variety of salt forms as well e.g. citrate. Again, the labels gives the key detail.
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Lisa Roiter says:
Hi Tracy,
Couple of questions: Which form of magnesium do you recommend for acid reflux? Also, any opinions about this ionized liquid magnesium?I usually prescribe this as well as l-theanine for anxiety, so it’s a discovery to learn about mag threonate. Thank you!
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2.1
For acid reflux, I usually recommend magnesium glycinate, unless a person also struggles with constipation. And certainly if anxiety is a key issue too, I would go with magnesium taurate or threonate, though glycine also acts as a calming neurotransmitter in the brain (the chelate used in magnesium glycinate). The product you reference is ionic magnesium chloride. I do think this is a high-quality product. There are just some reservations to consider… A bottle only lasts about two weeks, so it’s important for clients to stock up. The taste is quite strong, and I have had a few clients not be able to tolerate it. I think it would be better tolerated if put into an entire water bottle and sipped on throughout the day. Also, this particular form can stimulate bowels dramatically in *some* clients, so I would be cautious with it if diarrhea or loose stools are already at play with your client. If you like using a liquid magnesium, you might consider. Dr. Carolyn Dean’s “ReMag” as an alternative. Great recommendation on the l-theanine for anxiety; I have done the same with great results. And l-theanine is fine for children as well.
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How much magnesium glycintate for muscular spasm, tension and tightness would you recommend?
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As a general rule (without data otherwise), I usually start with about 300mg once daily. I recommend trying this for a week and then adjusting upward if necessary.
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Have you come across anyone who has had an allergic reaction to magnesium glycinate? For someone who had testing and is fine in magnesium, took a magnesium glycinate, then broke out in the hives. Is this possible?
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Indeed, it’s entirely possible, though of course it’s always important to take a look at other things that may have been at play (e.g. eating an atypical food on the same day). I am not personally aware of a person reacting specifically to magnesium glycinate, but it’s my overall experience that there’s likely *someone* who could have an adverse reaction to practically *any* supplement. This is for two reasons: (1) the supplement has other additives (which may or may not be listed on the label) or is contaminated (which I believe may be the case here) and/or (2) a biochemical pathway is being fueled via the supplement that is causing overload in the body. Unfortunately, nutrient mineral supplements can be contaminated with toxic mineral contaminants; even though these might be in a very small concentration, a sensitive individual may still have an aggressive immune system response (especially if there was a perfect storm of factors at play together at a point in time e.g. high emotional stress, lack of sleep, low nutrient intake). One third-party supplement assessment identified significant heavy metal contaminants in magnesium supplements e.g. https://labdoor.com/rankings/magnesium.
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Simple question. I want to start taking magnesium supplements at night to help with sleep. what form would you recommend? Thank you!