I was having a heck of a time getting sleep! I would toss and turn most of the night and I was very tired by morning. I have heard so many people that are now senior citizens claim that they can't sleep? So I know that I am not alone with this frustrating problem.
I learned this from my husband as he loves to read about health issues.
He told me to try this for insomnia:
1. Fill a pitcher or container full of clean water.
2. Take a fresh lemon and slice it across in a few slices.
3. Place the slices of lemon in the water and allow this to sit for awhile.
4. Throughout the day drink a few glasses for this lemon/water. I try to drink at least 5 or 6 glasses of the lemon water.
This helps me sleep like a baby! Don't give up if it doesn't work for a few days. Keep drinking this solution.
What the lemons do is Alkaline the water! My husband read that our drinking water is too acidity. He read that this solution is similar to using baking soda. This has helped me so much in getting sleep.
I hope it works for those with insomnia. It works for my husband, my sister in law, and it works for me!
Once more thing if you use sugar in this water the sugar will only make the water acid again. Please do not use sugar in it.
I know this is an old post, but a calcified pineal gland will contribute to sleep problems, and lemon water will help decalcify pineal gland.
LETTUCE TEA. For insomnia
I found this recipe from a lady I buy plants from. She said that her baby grandaughter was very troublesome so he said she rubbed the baby with lettuce leaves and placed a few underneath her pilllow as well and the baby went right to sleep! I found the recipe on the computer here it is:
How to Make Lettuce Leaf Tea
If you are wondering what else to do with all that lettuce laying around the house - try making a great cup of tea for insomnia. This simple recipe for lettuce tea will help you with insomnia and also acts as a mild sedative. The recipe was found in a 40 year old herbal medicine book - and I have tried it. It works ever so gently.
After the basic recipe there is more information about the particular lettuce that I chose, romaine, which is by far more nutritious than iceberg. I always recommend that lettuce be bought organic only.
Recipe for Lettuce Leaf Tea:
- 2 outer leaves of organic romaine lettuce
- 8 ounces of water
Thoroughly wash the leaves and then simmer for 20 minutes in the 1/2 pint of water.
Strain and drink before bedtime
How often should I drink it? - While it is recommended as a nightly drink - I'd suggest trying it first on the weekend when you don't have to get up for work and see how you feel. It is supposed to have sedative effects and I found the next day that I wanted to lay around and read a book. I didn't feel tired but wanted to lay around - it felt quite good. Perhaps that is the sedative effect.
Read the full article: https://hubpages.com/food/Make-Lettuce-Tea-for-Insomnia
This is great!
100 years ago, Beatrix Potter wrote about the "soporific effect of lettuce on the Flopsy Bunnies" in a children book! The bunnies were sound asleep from eating too much lettuce.
I guess she knew what she was talking about!
~Mama to Many~
Does anyone know if light therapy works? If so, what kind of thing are you looking for when shopping for a light box? I'm still searching for a solution to my chronic insomnia. I go to bed fairly early, but don't fall asleep. If I stay up later, I don't fall asleep. When I do sleep, I sleep in snatches of 15-20 minutes and wake up. I actually sleep better on the couch with the tv on--the show occupies my mind and stifles the chatter. After an hour or so of this, I can usually get up and go to bed. Even then, if I do go back to sleep, I'm only sleeping for short periods of time before waking. I leave the house for work at 6 a.m. , so I can't try going to bed at what most think of as bedtime. Also, I get up at 4 to feed the livestock (so I get early morning sun/light) and get ready for work, so what's early for you may be late for me.
I have tried everything (sleep formula) that has been suggested on earth clinic. That's why I'm asking about the light therapy. I've tried sounds, herbs, finger-dcounting, pillow method, mag oil---the only thing I've seen so far that I haven't tried is what someone just suggested--poppy oil capsules. Never heard of that one. Will get some and try it. I need relief. The onlyh sleep I get is with ambien, and it's not restorative. Other than that when I take an imitrex and hydrocodone for chronic migraine. Thank everyone for the suggestions, I jsut wish I'd get something new to try as nothing has worked and ted has not responded. I think I have something very basic going on that has not been addressed, but can't think of what. I have never been a good sleeper and have always had ibs-D (over 50 years).
My question was 'does light therapy work'. Thank you for your reply, but I am not willing to go vegan. I have free range, pastured hens for eggs. I grow a garden. I buy a side of pastured, grass fed beef for my freezer. Yes, I'm sure I eat gmo food--it's near impossible not to, but I do my best to avoid it. My diet is very good--home-grown foods for the vast majority. Also, one cup of coffee in the morning then only water. I can't be outside b/c I work, so that's my question--do light boxed help with insomnia?
(Ottawa, Ontario, Canada)
Due to IBS you may have a vitamin/ mineral imbalance. See this link for deficiencies in Vitamins B: http://www.longevinst.org/nlt/newsletter19.htm. You should get a book describing the vitamins and minerals required by the body.
If you do not have enough sun exposure, you may be vitamin D deficient.
For IBS you should try to eat green bananas -the starch from these bananas can heal the intestines. Do you eat raw garlic/ onion? Do you avoid gluten? Do you drink spring water?
Read about calamus roots-it is a good way to heal the digestive system.
Yes, light therapy can help but you have to be careful because there are all sorts of light therapy and some can be pretty startling. I would look for they light therapy that uses a moving bed along with gradually using all spectrums of light. Some light therapy abruptly flashes light and can be very startling and more harmful than good. There is a great place in Niwot, CO.
The other thing you may want to try is healthy probiotics. If you have taken antibiotics or eaten a bunch of meat with antibiotics, this can cause a lack of healthy enzymes in your stomach which can cause problems with sleep. It could have been a long time ago that you consumed the antibiotics, but if you never replaced them with healthy antibiotics, it can still be a huge problem You want to get the best possible probiotics you can, because if you only take mediocre ones, that will not help. I took 2 at least 20 minutes before I ate in the morning and 2 at least 20 minutes after I ate before I went to sleep and within 3 doses, I slept great. I finished a bottle of 90 and was fine for a while.
Liver and Kidney Detoxing
For Insomnia and waking up at 2-3AM in the morning thats the liver and kidneys trying to detox.
Thought I would share my remedy and experience with not sleeping great. I have had two cervical fusions and am fused at 3 levels. I also have had an arm surgery with screws in my arm. I have arthritis and a bone spur on my big toe, arthritis is my thumbs and numerous other aches and pains. I was a competitive gymnast in my youth and hard on my body. I have tried various things to help me sleep, during the time of my surgeries I was on ambien, which I wouldn't recommend to anyone.
The thing that I have found most helpful is Magnesium Glycinate, it is the most highly absorbable form of magnesium for our bodies. I am amazed at how much better I have been sleeping. Have been taking 3/4 teaspoon at night, typically able to sleep through the night now, I used to wake up around 3 and toss and turn due to aches and pains. I have used this also when feeling sore or whenever I feel too many aches and pains. It works great.
Better But With Side Effects
I have ibs-d and insomnia. Ted (I think) suggested magnesium for the insomnia, but I have to be careful taking it because of the diarrhea. So, I've been reading and have heard of something called angstrom magnesium--such small particles that it bypasses the gut and goes straight into the system. So, I got some and tried it last night--had diarrhea all day today. I also do the mag oil, so am I getting too much? It did seem to help me sleep, I was groggy most of today, but it wasn't a good sound sleep. I wake and doze all night. I also take niacin (500 mg 2X/day), the code kind of multivitamin, d3, b complex, astaxanthin (4 mg/d), calcium aep (don't remember the dose) and ubiquinol (200 mg/d). I use the mag oil in the morning after my shower, about a tablespoon worth. I thought the angstrom kind didn't cause digestive upset--maybe it was something else? I really felt under the weather all day. Thanks for the input.
I have been suffering from insomnia which really kicked in this summer. I think it is perimenopausal or hormonally based insomnia. The one remedy that has worked beautifully for me has been magnesium. I take 1 teaspoon of magnesium powder (the kind that dissolves in water) just before going to sleep and having been sleeping through the night. What a miracle it has been! If I wake up and need to use the bathroom, getting back to sleep takes only minutes. I tried taking magnesium earlier in the day and it didn't have the same effect. Taking it just before going to sleep is the perfect time.
Before I took magnesium, I would wake up at the slightest sound and then be awake for 2-3 hours.
I started at 1/2 teaspoon of magnesium poweder in 1/2 glass of warm water and have slowly worked my way up to 1 teaspoon because of the loose stools effect. I did get a series of stomach aches and a few rounds of diarrhea when I started taking magnesium but now I can tolerate larger and larger doses. It did take a few weeks to go from 1/2 teaspoon to 1 teaspoon.
(Fort Worth, Texas)
Wendy: Thank you for that great post on the use of magnesium and insomnia. I have insomnia problems that herbals haven't seemed to help. (Worry about work I think.) But I'll try the mag at night as you recommended.
Liquid forms of magnesium chloride or magnesium citrate are great, and there is also a pill form of Magnesium Glycinate that's also very effective. Magnesium definitely helps to cure insomnia, that's for sure! Best, too, if you take small doses throughout the day, not just at night when you want to go to sleep. Take it throughout the day so it can build up in your system. A lot of times people (and people in general) with insomnia are deficient in magnesium.
Compelled to provide this warning: according to a nutrition almanac, high levels of magnesium can cause skeletal paralysis, respiratory depression, coma and death. Magnesium is generally well tolerated but there are exceptions and when in doubt, a physician should be consulted. Sometimes less is better.
(Los Angeles, Ca)
Magnesium Chloride, liquid form 2 teaspoons 3 X a day. Magnesium Glycinate (tablets), and liquid Magnesium Citrate all have been very effective for me in helping me relax and having a good, sound night's sleep.
I took 400 mg magnesium glycerinate an hour before bed for 2 nights and had severe insomnia both nights. Does that mean I am not MG deficient? Or should I take them during the day? I have been having menopause based insomnia, I think, for over 5 years, and so eager to find something that can help me sleep.
I don't doubt what you're saying, but magnesium has what's called 'bowel tolerance' where your body shunts any excess to the GI tract washing it out. When you've reached the amount your body needs, you develop loose stools and/or diarrhea that washes the excess out of your system. Look at the magnesium citrate given for bowel cleanses and colonoscopies that are at least 12,000 mg, and are considered to be safe.
Better But With Side Effects
I have an issue at night where if I wake up to go to the bathroom, I can't get back to sleep for exactly two hours, no matter what. Yes, 2 hours. I have timed it! I finally found something that works: Magnesium citrate. If I take a teaspoon at night, I can get up to go to the bathroom in the middle of the night and get back to sleep almost immediately. The side effect of powdered magnesium is intense gas and stomach pain, which I have had on several occasions. However, the gas passes about 30 minutes after taking the magnesium. There is probably a "best" time to take magnesium, but I haven't figured it out yet. Sometimes I get stomach pain and sometimes I don't.
I tried Epsom salt foot bath a few nights ago (1 cup of ES in hot water and soaked my feet for an hour) and it relaxed me somewhat, but I didn't get the same deep state of relaxation the internal magnesium provides. I will next try magnesium chloride oil foot baths and report back. Hope this helps someone.
Oh my god! I have suffered ruthless episodes of insomnia the last 6 years. This has destroyed my life. As a result I had to withdraw from my PhD program, for example. I simply would not be able to sleep at all, for months at a time. Finally a doctor put me on a very sedating antidepressant. It made me sleep but made me drowsy all day and I lost my short term memory. I got off that 2 years ago and have since had poor sleep but I have slept for a few hours. Anyway, 2 weeks ago I got a new episode. I would lay awake for hours and when I finally began to dose off my body would jerk and twitch so I would wake up again. And so it went on the entire night.
Finally I googled "insomnia and twitching" and got thousands of hits saying "magnesium deficiency". One site in particular said "if you suffer from insomnia, body jerks and twitches, chest and back pain and cannot take deep breaths, then you should take magnesium. " So I read thousands of sites and found one particular brand of magnesium that seemed to help the best. I assume I cannot mention the brand here but it's a powder form and you must mix it with hot water. Given the severity of my insomnia I didn't think a mineral would ever do the trick, but what could I loose? So I ordered it as a last resort before going to the doctor to get sleeping pills. I am not kidding you, day 1 was better, day 2 even better and since day 3 I have slept like a rock for 8.5 hours straight. My chest and back pain are almost gone and I can breath properly.
I have read countless of anecdotes by people discussing insomnia and magnesium. It seems as if absorption is a big problem. Please don't give up if the first attempt doesn't work. Go to the health food store and ask for the brand that has the best absorption. If you do get a good intake of calcium you may be magnesium deficient and may do better on magnesium alone. Otherwise magnesium and calcium is recommended. Personally I take 800 mg/night. Google it! Given my severity of insomnia I am blown away that it all came down to a mineral. WOW!!!
(Marlborough, Ct, Usa)
(Montreal, Quebec, Canada)
Maria, your post is exactly what this site is all about!!! I to have suffered from insomnia for many years and would have never guessed that it was magnesium related. That is why this site is so valuable for curing illnesses because it tends to promote the idea that "NATURAL PRODUCTS ARE THE BEST WAY TO CURE ALL MINOR ILLNESS THAT POTENTIALLY CAN LEAD TO IRREPARABLE SERIOUS ILLNESSES IN THE LONG RUN".
Thanks Earth Clinic since this is not the first illness I was able to treat just by reading from the experience of others. Perfect example how Prescription and Over The Counter Drugs once again has no place in the human body! You might Google to find out which food has the highest magnesium content and change your eating habit accordingly. Mike
(Montreal, Quebec, Canada)
I have found this site for describing food with highest Magnesium content www.vaughns-1-pagers.com/food/magnesium-foods.htm
(Bloomfield, Nj, Usa)
(Brownsville, Texas, Usa)
Maria, what you describe is exactly how I had to live for 15 years. I hardly could cope with my two babies with that terrible insomnia. Please tell us what magnesium to take. There is many different magnesium. Which one? I found this info in the web. www.relieve-migraine-headache.com/magnesium-migraines
So just what is the magnesium migraines connection? Researchers have been investigating the magnesium migraines connection because of magnesium's role in stabilizing blood vessels walls. Magnesium is also an important mineral when it comes to helping you get to sleep. Regular sleeping patterns are also very important to migraine sufferers. Magnesium also helps in protein synthesis, and keeps your bones strong and helps maintain normal nerve and muscle function. It was first suggested that a deficiency in magnesium could cause headaches over 70 years ago. It makes sense, because a lot of the things that cause the body to run short of magnesium also either trigger migraines or lower your resistance. For example alcohol, stress, and menstruation. Today we know that about half of the people who get migraines are also short of a certain type of magnesium (serum ionized). When faced with a migraine that won't respond to treatment, many headache specialists will give an injection of magnesium. You should be able to get benefits from long term (2-3 months or more) regular magnesium supplements.
The magnesium migraines link may make a big difference to many people. Certain types of magnesium are not well absorbed by the body. Too much magnesium, particularly the wrong kinds of magnesium, can cause diarrhea and simply make your mineral deficiency worse. Also, remember to take magnesium for at least 60-90 days to see if it makes a difference. If your body isn't absorbing magnesium well, try avoid these types of magnesium: Oxide, hydroxide, and chloride. Instead, look for magnesium types that end in "ate", particularly glycinate, but also gluconate, lactate and orotate.
Note: Very often two or more types of magnesium are combined, such as oxide and citrate. The best thing is to simply talk to your doctor and then try one kind and see how your body handles it. A note about calcium: Magnesium and calcium balance each other out in the body. If you have too much of one and not enough of another, it can cause problems. That's one reason why it's important not to take too much of one or the other. However, when taking magnesium for migraine don't buy a calcium/magnesium blend. If you're taking a calcium supplement, take it at another time of day. It can interfere with the benefits of the magnesium for migraine.
Hi, I'm responding to those of you who had a question regarding which magnesium I was taking to treat insomnia. I posted this on 10/24/2010.
Insomnia DESTROYED my life, beginning 6 years ago. I had to drop out of one of the best PhD programs in the world in my field. Sleeping pills didn't even work. I was put on an antidepressant, just for the insomnia, that is normally given to Alzheimers patients in order to sedate and calm them down. It D*E*S*T*R*O*Y*E*D my life. And now look.
First let me sum up, 5 months on after my magnesium discovery, and I still sleep like a rock. But I've discovered an even better magnesium. Let me tell you the exact experience.
I initially began taking a regular pill form of "magnesium carbonate", and it clearly helped a lot but I would still wake up a few times with these awful hypnic jerks. I did this for a few days while I was waiting for my order of this magnesium powder that people rave about on various sites.
I can't reveal the brand name because I think it will be deleted by Earthclinic. I totally respect that since the non-commercial integrity of this site makes it so trustworthy. If I tell you the following, then you'll be able to track it down: this particular brand of magnesium is in "magnesium carbonate" form and was developed by a leading nutritional researcher named Peter Gillham. Now you can google that and find the name of the brand. I'll take a shot at revealing the name as I have found it so helpful and I hope that Earthclinic will post it to help people. It's called: Calm Natural.
I take the magnesium only, but they sell a calcium-magnesium blend as well.
So I got the order of this powder and I had done enough research to know that, unless you have an existing kidney or liver problem, it is pretty much impossible to overdose on magnesium. I was in a state of panic because I did not want this awful insomnia to keep wrecking my life, so the first night I took 1200 mg of this stuff. Fell alseep instantly. Not one hypnic jerk. Nothing. Slept! Slept! Slept! I took this dose every night without getting a loose stool (which is an indication that you take too much). Day 4 I woke up with loose stool. But I didn't flipping care, it's better than taking sleeping pills or not sleeping at all. But at this point I reduced the dose a bit, still slept like a baby.
I kept thinking that it must be too good to be true since sleeping pills had not even worked for my insomnia/hypnic jerks in the past. But oh no, I kept sleeping, adjusting the dose so that I would take just the amount that my stomach could handle - sometimes diarrhea and sometimes not. With time I needed less and less and after a few weeks I could even skip a few nights here and there.
Now to the other big discovery. I tried magnesium oil. EVEN BETTER! Some points on my experience with magnesium oil. 1) I am using a magnesium oil derived from the ancient Zechstein seabed (google it) - many brands of magnesium oil get their oil from this place. It's the gold standard source. 2) Magnsium oil is better since it does not go through your intestine you can apply as much as is needed without getting a loose stool. 3) I began using this in conjunction with drinking the magnesium powder, not risking insomnia. Bloody h***ll, this works wonders! 4) Initially I rubbed this stuff all over my body, 20 minutes before bedtime. One must be prepared that initially it feels as if you have been stung by a swarm of bees, but it gets better with time, believe me, like 4 weeks or so of applying it daily and it will no longer sting. I did this combo for 4 weeks, every single night. After 4 weeks my magnesium levels seemed to have been built up enough so I only needed to rub it on my belly before bedtime. 5) Yes, it's a bit oily, but again, I don't flipping care, I want to sleep after 6 years without sleeping.
So where am I now? I no longer drink the magnesium powder and fall alseep without a problem just by rubbing the magnesium oil on my belly. If I have a feeling that sleep is a bit more rocky I simply rub my entire body with the oil.
One point to be made here is that the magnesium has helped me with the hypnic jerks that prevented me from falling asleep. I would have these hypnic jerks, what felt like, one thousand times per night. They drove me crazy! Now they are GONE! GONE! GONE! 6 years of hell is gone!!! I don't know if magnesium helps with regular insomnia when you just lie awake starring, perhaps calcium in combination with magnesium is a better option then.
In treating my adrenal glands I began taking a high potency (OBSERVE, VERY IMPORTANT: HIGH POTENCY) vitamin B complex, which I noticed made me feel much much calmer in general. I still take that.
There are other minerals and vitamins that can cause insomnia. I read about that somewhere. I remember one of them being Folate.
(Fort Lauderdale, Fl)
Magnesium Oil is NOT oil -- but feels like it. I also hate the itchy feeling of this oil on my skin but I found that if I dilute it about 1/2 and 1/2 with water, there is no discomfort. I usually spray it on right after a shower -- in the shower. I don't apply it to my butt as I usually go and check my email (in the nude) while I'm waiting for it to dry.
Your skin will still feel a little "oily", but it will not stain your clothes.
If the magnesium oil stings, it's an indication that your body is low in magnesium so dilute the oil with a bit of purified water so it doesn't sting. You can also make a magnesium body butter with 2 parts cocoa, shea or mango butter, 1 part coconut oil and 1 part magnesium oil. Melt butter and oil over double boiler, stir to help emulsify. Allow to cool for about 20 minutes. Slowly mix magnesium oil in butter/oil mixture, mix with hand mixer. Put in the fridge for about 20 minutes to cool and then blend a second time with hand mixer and put in container. I saved a large necked jar from some herbs for my dogs that I use that works well. A teaspoon of the body butter provides approximately 250 mg of magnesium chloride.
I take two 200 or 250 mgs of magnesium every night to help me sleep. I have tried other products to help me sleep like phosphorus and melatonin. Phosporus is also very good but makes me too groggy when I wake up. Melatonin also makes me too groggy. I take Melatonin when I have had caffiene before bed and it knocks me out. I get the tablets and nibble the tiniest bit off of the edge and it works everytime but seems to be too strong for me and makes me tired during the day. For me magnesium is gentle and when I wake up I feel relaxed but not tired. We stayed overnight in New York City at my daughters boyfriends apt on a busy, noisy, avenue. I took my two magnesiums as usual but woke up in the middle of the night because of the terrible street noises. The next few nights I took 3 magnesiums (200 or 250mg's)and slept thru it all. At home I take two every night. Thank you so much for this website!! People helping People!! YaY people power!
(Sarasota, FL, USA)
It makes me sleep great, just magnesium, without the calcium. My brother told me that magnesium is a natural muscle relaxant~ like valium!
Magnesium and Calcium
My sister has Fibro and was taking meds to sleep at night. I mentioned how well calcium makes a huge difference in how my husband and I sleep at night. She is hooked! She only takes her meds to sleep when she absolutley has too.
Magnesium and Calcium
For two years now, I've been taking 400mg of Magnesium Citrate every night before bed and I sleep like a baby! My boyfriend takes it too, completely relaxes you and makes it easier to fall and stay asleep. I read somewhere it is the most 'relaxing mineral' and people need higher amounts of it as we age as it becomes depleted with stress. Major side benefit--it also just happens to eliminate PMS symptoms, fyi. Oh, and migraines! Also, make sure you are drinking at least 4-6 glasses of water per day if you suffer from any ailments whatsoever as most people are chronically dehydrated and have no idea why their body is deteriorating with age. Aging is a process of dehydration!
A natural pharmacist once told me that everyone over the age of 50 shoud be taking 500mg. of magnesium CITRATE (3 capsules)before bedtime,& "they will sleep like a baby"! So my husband & I both tried it & we get 8 hrs. sleep each night! It took a few days to kick in, so dont give up.After a few months, I cut back to 320 mg (2 capsules) & it still works. Its been over a year already! I just love, love, love, your website! Thank you!!!!!!
(Middle, Tennessee, Usa)
I find chamomile tea or Sleepytime tea before bed to reallly help when I am having trouble sleeping. I have read about a number of people using 5-HTP for sleep help.
Blackstrap Molasses has magnesium in it and is a food instead of a supplement. It might work better than a supplement. 1 T. At bedtime. My son is trying this for bruxism and if my husband takes it before bed after a long day working outside (and sweating a lot) he won't get leg cramps. My point is, it doesn't take a ton to get results.
Valerian is another herb some people use to help with insomia.
Hope you get some good sleep soon.
(Middle, Tennessee, Usa)
Sleepy time tea does make me have to get up at night, too. But, if it is effective, you could make a sleepytime tincture, which would require a lot less liquid. You may be able to get some pre-make sleep tincture or your could make your own. One of my sons had terrible insomnia for a year and we made a sleep tincture that helped him a lot. Ray Comfort's book, Overcoming Insomnia was also helpful and humorous.
Here is the recipe for sleep tincture: equal parts of catnip, chamomile, passionflower, oatstraw and lemon balm. 1/4 part hops. Fill a glass jar with this. Cover the dry herbs with vodka. Let stand 2 weeks. Strain off herbs. Take 1 teaspoon in a little water at bedtime. You could even do this with a box of sleepytime tea. just put all the bags from the box in a jar and cover with vodka. (You can use glycerine if you want it alcohol free, it just won't be quite as strong. ) Let sit for two weeks and then remove tea bags. Take 1 teaspoon in a little water at bedtime. If you want it in a hurry, use the crock pot method. Place a towel in a crock pot. Place jar (I use a canning har) on towel. Fill crock pot with warm water to an inch below the top of the jar. Set crock pot on Low. Slow cook the tincture for 3 days. (You will have to keep adding water. I do not put a lid on the crock pot as the water gets a little too hot this way. ) Strain out the herbs. 1 teaspoon at bedtime.
Hope you find a good solution, soon!
Mg glycinate is least likely to cause diarrhea. I adjust the amt I take. Need at least 800 mg for restless leg and charley horse. Sometimes need another 400. If I get bound up, I switch to mg citrate. My husband takes the citrate, at least 1200 mg because his meds cause extreme constipation. Took Clark's for many years, and am thinking of finding it again.