Magnesium supplement?

[gapwedge]

I have read a lot about the benefits offered by chleleted magnesium. I am wondering what kind: Mg citrate?, Mg asporotate?, etc. do you all recommend and at what dosage.

One of the books I have read is The Magnesium Miracle by Carolyn Dean, MD, ND. Good read. I know my original book on Protein Power I bought in '96 that I know longer have mentions supplements and their uses.

[gitfiddle]

Gap, I think Asporotate is recommended by Dr. Mike. I can find Citrate locally, so that's the way I go. I don't remember what dosage he recommended, but my doctor told me you can't get too much mag. I take two 225 mg daily and throw in an extra one if I need it. Start low and work up.

[Seymour Spectacles]

Hello, Gapwedge.

Personally, I use magnesium taurinate. But, as Gitfiddle mentioned, magnesium citrate is more readily available and it's a well-absorbed form as well.

I use about 600 mg a day. I'm about 6' tall and about 225, at the moment - as a point of reference.

I mainly use it to support heart-health and to manage stress - though it has many other functions as well.

PS - In the PP product section, they sell a magnesium product by Thorne. It contains magnesium citrate-malate. That should be a good product as well.

[maxlharris]

Gap, I think Asporotate is recommended by Dr. Mike. I can find Citrate locally, so that's the way I go. I don't remember what dosage he recommended, but my doctor told me you can't get too much mag. I take two 225 mg daily and throw in an extra one if I need it. Start low and work up.

In the books, I think they actually recommend Malate, but it's widely reported that citrate is fine as well.

Dosage recommendations can be found in the back of PPLP.
Magnesium is suggested at 400mg for general health, or 600 mg if you have diabetes or heart disease.

[ruthla]

I take anywhere from 600-1200 mg of mag citrate per day, but I have FMS (fibromyalgia) and extra magnesium really helps with the muscle pain.

[deirdra]

I take 500 mg (that is the elemental amount of magnesium in my malate + other -ates combo) per day, but if you are just starting out, I'd try 250 mg since it has a laxative effect. In a week or so you should be able to double that without a problem.

[maxlharris]

The laxative effect is a nice counter to the effect of having a diet that 30% protein. Not necessarily a problem.

[Bluebell]

What kind do you all take? I have tried 2 different kinds and they make me so nauseated.

[maxlharris]

It's important to get a chelated form (malate, citrate, etc) as that will aid digestion.

I also take it after food.

[Seymour Spectacles]

I use an amino-acid chelated-form called magnesium taurinate. The product I use comes in a capsule form and I take it right after breakfast and dinner. It doesn't upset my stomach.