Magnesium Guide: Nervous System, Dosing & 8 Essential Forms

Constipation

Posted by Anna (Dayton, OH) on 07/10/2009
★★★★★

I worked with a famous local herbalist and many people came in with constipation problems. My friend would have a bowel movement once a week. My other older friend would have to go to the hospital periodically because of constipation. The remedy that worked for me and both of my friends was magnesium. I take 2 magnesium (200 to 250 mg apiece)for insomnia every night. Every morning when I wake up I naturally have a bm. According to my herbalist magnesium relaxes every cell of your body and we don't get enough of it. My younger friend with constipation was tested for 12 (200mg) tabs a day till her bowels got loose enough and then she was to back down-taking less-till she found how manny worked well for her. My herbalist used to say you can't get enough magnesium-your body needs it so much. Whether that is true or not I don't know. But I do know it's the best solution for my constipation and insomnia.

Magnesium Side Effects

Posted by Bill (San Fernando, Philippines) on 01/25/2010

I've been taking both Magnesium Gluconate tablets for some time now, and have just started to soak my feet in Epsom Salts (Magnesium Sulphate).

By far the best way to take and absorb Magnesium into your body is either by soaking yourself in the bath for at least 20 mins (adding 3 cups of Epsom salts to the bath water) or to use a little warm water (enough just to submerge the soles of your feet and toes in a small bow), add and dissolve 3 tblsps of Epsom Salts, and soak your feet for half an hour (less wasteful than a bath, but just as good). The reason that this is the best way to absorb magnesium is that its absorbtion does not require the digestive system, so there is no chance of problems like diarrhea. Also, by soaking, the body will only absorb the amount of magnesium that it needs, so this method works well with your body's magnesium regulation.

The first time that I did this foot soak with Epsom Salts was at 9:00 pm at night. By 10 pm, I was so relaxed and tired that I just went to bed (I usually never go to bed before 12 at night) and I woke up the next morning wide awake and fresh for the day. No brain fog or grogginess.

I'm 60 y o and I do this Epsom Salt foot soak once a week now, or whenever I have aches and pains(which rarely happens now).

I also use an 8 oz garden spray -- which contains water 3 teaspoons Epsom Salts 1 teaspoon of Borax(20 Mule Team brand) to spray onto the outside of my body after showering and drying. I rub it in and leave this to dry naturally on my body.

These soaking and spraying methods are far more efficient and safe than supplementing with magnesium pills. They also deliver far larger amounts of magnesium into the body than oral supplements, and it is completely safe with no side-effects.

Anal Fissure

Posted by Nancy (Shreveport, La) on 10/12/2009
★★★★★

I have used Mag Citrate on many occasions. It works, yes, but can be very harsh. Also, if you read the label, it can make your BP skyrocket.

Anal Fissure

Posted by Lucinda (London, Canada) on 09/04/2012
★★★★★

Take Magnesium Taurate. See an Auricular Medicine Doctor for reassurance. Dr. Carolyn Dean recommends mag. Taurate. I take buffered mag. Taurate. Or, apply Magnesium Oil. This is an excellent alternative bc it bypasses your digestive system and goes to work as soon as it is absorbed through the skin. Tip: make sure skin is slightly moist (warm water) and it will go on smoothly and readily. Good luck. LB

Epsom Salt as a Source of Magnesium

Posted by Rhonda (tallahassee, Fl) on 12/12/2007
★★★★★

Epsome salt may be more appropriate for soaking, as the magnesium diffuses into the bloodstream more slowly, however heed to the warning labels on the bag. If you use Epsom internally as a supplement for magnesium you want to avoid giving yourself a potassium deficiency, and that goes with any magnesium supplement, but is especially important for those on a diet low in potassium, or have low blood potassium levels. Diarrhea is a sign you have taking too much, unless you're intentionally trying to use it as a laxative. I would include grapefruit and oranges in my diet especially if using Epsom, and would not use Epsom internally long periods; have a blood test done, or watch out for signs of potassium deficiency if you're a chronic Epsom user. I read that magnesium taurate was once said to be the best form of magnesium, citrate being next, especially for those with mineral imbalances and prone to heartbeat rregularities.

Menstrual Cramps

Posted by SC MOM (SC) on 03/01/2023
★★★★★

Sorry, I know this is years later but I thought I would answer anyway. Magnesium Glycinate helps with sleep and to be taken at night. For energy try Magnesium Malate. It is best taken before workout.

Best Type

Posted by Teena (Melbourne, Australia) on 08/08/2021 232 posts

I don't see any issue with the DMSO, but the mag oil will sting for as long as you are deficient. Perhaps try the oil twice a day and see how that helps. Also, see Dr Carolyn Dean for magnesium dosage.

Best Type

Posted by Anna (Sydney) on 10/04/2021

I am making my own magnesium oil as well from pure magnesium chloride flakes. Since I mix it in a non toxic hydrating lotion from sukin=magnesium lotion, I can apply lots and experience no itching whatsoever.

Best Type

Posted by Anne (London) on 01/21/2021
★★★★★

Chelated magnesium glycinate is best absorbed and most gentle on the tummy.

Best Type

Posted by Marge (Salem) on 04/30/2019
0 out of 5 stars

I need to take magnesium for sleep, but all the forms I've tried give me diarrhea. Is there any form you know of that doesn't do this? I even get it from the sublingual liquid that isn't supposed to even go into your gut.

Best Type

Posted by Ken (Hampshire, IL) on 07/26/2019

Hi Marge,

You could make a gentle form of magnesium yourself at home which is easy on the stomach and extremely bio-available. It's called Magnesium acetate and is made with ACV or white distilled vinegar and (plain non flavored) milk of magnesia. You'll need to get the brand that has as its inert ingredient only water as some contain a bleach called hypochlorite. Dollar general and CVS for sure carry those but dollar general is only two bucks a 12 oz bottle.

Anyway, add 2 tablespoons of the M O M to a glass and then add 8 tablespoons of your vinegar and stir until the reaction is complete ( you'll know this has occurred when the solution is clear.) You may need to add small increments of vinegar say 1/4 teaspoon at a time to get the solution clear. (Try the white distilled vinegar first until you get the right ratio).

Your milk of magnesia should contain 1200 mg of magnesium hydroxide per tablespoon, therefore this 10 tablespoon batch will yield 1008.8 mg or just over a gram of elemental magnesium which you could put preferably in a sealed glass container refrigerated and dose yourself accordingly. 1 tablespoon = 100+mg magnesium. Work up to what works right for you.

Good luck

Magnesium Gluconate

Posted by Bill (Boston, Ma) on 02/25/2017
0 out of 5 stars

Update:

Regarding my healing. For 2 months I have been in terrible discomfort, tingling, burning and itching on my feet, hands, ankles, legs and different parts of my body. I did not know what this was after 3 trips to the doctor blood tests and further evaluations.

Finally one day I was going over my everyday routine of supplements and actions regarding my health.

I came to realize to my amazement that my problem was not in something I caught but something I myself was doing. MY PROBLEM WAS MAGNESIUM...FOR SURE. Here's why.

I was taking 500mg of mag gluconate sometimes twice a day, then spraying magnesium spray on my body, also soaking in a hot bathtub with epsom salts containing magnesium. When my doctor heard this she said STOP! I stopped 4 days ago after the the second day I'm back to normal no pain, not itching, no burning, no tingling.

I had red spots appear on my skin then disappear in 2 or 3 hours scaring me. Big blotches too in some places. The itching was horrid. The nerves in my hands an feet were under attack I thought it was RA and other issues. I'm 61 but otherwise in good health. All my labs came back near perfect...it was all a mystery until I stopped the magnesium.

I hope I helped someone out there that is going through the same thing.

Bill

Best Type

Posted by Spelljammer (British Columbia) on 07/27/2022

This is true, but remember that the magnesium is water soluble and the only way it will continue to absorb after it dries out, is if you add a bit more water. But, with the homemade version, it has more water, therefore takes a couple of minutes longer to dry out. This means it can absorb slightly longer and you don't get a crunchy residue as much. Doesn't matter really, because I just spray and apply, wait about 3 to 5 minutes and then do it again.

Magnesium Tips

Posted by KT (Usa) on 08/15/2015
★★★★★

I had read that magnesium binds with protein before it is absorbed. I started drinking the magnesium powder dissolved in OJ with my eggs or egg in oatmeal concoction.

If I don't do it that way, I get the joint neck pain and my "arthritis" returns, especially the big toe I wrenched.

Thought I'd give you and everyone here some more "food for thought".

Best Type

Posted by Hwkmn05 (New Hampshire, US) on 10/08/2014 110 posts
★★★★★

Malate is the easiest capsule form to assimilate. As Carolyn Dean says, if you don't get diarrhea, then it's working. No need to purchase expensive liquid ones when Malate works for Pennies a month.

Best Type

Posted by Timh (KY) on 06/25/2014 2041 posts

It all depends on the individual, so the best approach is a "broad spectrum" magnesium. Get as many forms as possible which may mean at least two or more products. Here are the forms to look for: Magnesium ---Citrate, Orotate, Aspartate, Malate, Oxide.

Best Type

Posted by Bill (San Fernando, Philippines) on 04/21/2013
★★★★★

Hi Karen... I prefer to take Magnesium Chloride (as Magnesium Oil) for Magnesium and Apple Cider Vinegar (ACV) for malates. ACV contains both acetic acid and malic acid so when, as Ted from Bangkok advises, you add baking soda and water to two tablespoons of ACV this converts to acetates and malates which are then easily absorbed into the body from the intestines.

In my opinion, Magnesium Chloride is also the best form of magnesium to take and taking Magnesium chloride and ACV in this fashion will also be much cheaper for you. ACV is also high in potassium and other minerals so you also get that extra benefit too. The acetates and malates from ACV both also help to increase energy in the body. Also, malates in pill form are normally derived from a standardized chemical process. I don't like standardize chemical processes (think Codex Alimentarius). That's why I much prefer always using the natural forms or the bare mineral form as a simple powder only(no tablets).

Right now, because of the hot season in the Philippines, I also take 1/4 teaspoon of Vitamin C and two squirts of magnesium oil(large dose) every morning with my juice because of the searing heat. This somehow works magically to keep your body cool even in searing hot weather. I really don't know why or how it works -- you'll have to ask Ted -- but work it does!! I also take lugols iodine every day (6 to 8 drops a day) and this must also help to regulate body skin temperature more efficiently as well via the thyroid.

There are certainly other forms of Magnesium such as the malate, citrate and threonate salt forms which all have specific beneficial uses in the body. But the best all round form of magnesium to supplement is, without question, the magnesium chloride form because of its more widespread beneficial effects on the immune system, heart, increasing energy, nervous system, relaxing the muscles, regulating calcium in the body, relaxing the mind, antibiotic action, digestion etc.

Arrhythmia

Posted by Citygirl27 (Richardson, Tx, Usa) on 10/29/2012

Taurine regulates heartbeat, so if this occurs again for you or anyone else, consider reading up on taurine. Cystine pushes out taurine, so make sure you aren't testing with high cystine levels.

Arrhythmia

Posted by Legna (Secret, ) on 12/31/2013

Where can I get the mag chloride product you took?

Arrhythmia

Posted by Marie (Lawrence, Kansas) on 12/27/2015 2 posts
0 out of 5 stars

Hello, Mike I went out and bought the magnesium citrate and I have been having an upset stomach because I think I take too much, however it seems to work well with helping me digest. It feels better once I go to the bathroom because I feel lighter every time and never had that relief however it wreaks havoc on my stomach. I'm thinking of lowering the dosage and take it once a day. I almost will accept the upset stomach because I am having bowel movements more than once a day, any thoughts?

Magnesium Bicarbonate Solution

Posted by Bill (San Fernando, Philippines) on 11/15/2015

Hi Rialc...I normally recommend Magnesium Chloride as a magnesium choice but the chloride part might raise your blood pressure for a short while. Magnesium Citrate will not raise your blood pressure and would be safe enough for you to take(300mgs twice a day).

If you also have high blood pressure problems and/or cholesterol problems I would also try taking the following nutrients on a daily basis:

Kelp -- Especially for the iodine and beneficial minerals.

Niacin - 500 mgs twice a day. Or you could take the slow release, no-flush niacin form -- inositol hexanicotinate(1500mgs twice a day). The more niacin the better the outcome. Niacin is about the best nutrient I know for relaxing the mind and body(my own experience) -- but you will have to take the higher non-RDA dosages to get this relaxing effect. We are all deficient in most of the B Vitamins anyway because of our poor diets, so supplementing Brewer's Yeast(best natural B vitamin source) or B50 complex on a daily basis would also problably help most people here as well.

Vitamin C -- at least 3 to 8 grams a day(depending on the seriousness your heart or blood condition) with water in separate 1 gm doses throughout the day. As per Linus Pauling's successful heart research.

Lysine -- 3 to 8 gms a day. Take it together with the Vitamin C in water every day. As per Linus Pauling's heart research.

Green Tea 3 times a day. Works together with the Vitamin C and lysine to help cure problems like arteriosclerosis and high blood pressure. As per Linus Pauling's heart research.

Chanca piedra -- Most people don't realize how beneficial and wide-acting this herb is for the body. This one lowers dangerous excess blood calcium, lowers blood pressure, lowers blood sugar, dissolves and removes gallstones and kidney stones, lowers cholesterol and is also strongly anti-viral.

Try to avoid excess gluten, dairy and sugar in your diet.

Tachycardia

Posted by Candy (Fort Madison, Iowa) on 07/18/2012
★★★★★

I had rapid heartbeats too, and the magnesium made a big big difference! Get a good transdermal form and you'll be amazed! Relief comes quick.

Hawthorne berry also helps with this, so I do both.

Blood Pressure

Posted by Judy7450 (Caneyville, Ky) on 10/01/2013

Lisinopril caused my heart to race. It also caused my panic attacks. I went off it and haven't had any since.

Blood Pressure

Posted by T1D&Fading (PA) on 08/04/2021 8 posts

"Lisinipril is very effective at reducing hypertension but it is hard on the kidneys." That's odd - My doctor prescribed 5mg a day of lisinipril to lower the pressure in my kidneys.

Constipation

Posted by Jennifer (Sunrise, Fl, Usa) on 11/04/2011
★★★★★

Have to add a big YES YES YES to Magnesium! I have been chronically constipated since I was a child. I usually used Triphala to help my slow bowel issues, which encourages the peristalsic contractions, but my bowels were still a little on the slow side (1 BM every 2 days) and most of the time they were too hard. I started taking magnesium for my anxiety issues and found that not only is magnesium a great supplement to relieve anxiety, but as an unintended result, my bowels are now soft and very easy to pass and I have a regular BM every day. No wonder Milk of Magnesia is a laxative - go figure!

I use a powdered blend of magnesium citrate and magnesium carbonate (two of the most bioavailable forms of magnesium) and take 1/2 teaspoonful every day. I use the powdered form because some studies show that the coating on tablets reduces the absorption of magnesium. It's best to start small to see how you react and increase the dosage if you find you need more. If your bowels are too loose, you are taking too much. If they are comfortably loose, you are at the right amount. Make sure you do not surpass the recommended amount per day, because your kidneys have to work hard to excrete the magnesium, and toxity has been reported in very high dosages. Do not use if you have kidney problems.

As another wonderful benefit, magnesium is very relaxing and is great for people who suffer from anxiety issues. Magnesium supplementation is also good for people who are taking calcium and/or Vitamin B6.

Magnesium and Vitamin D

Posted by Ava (Spokane, Wa) on 10/29/2011
★★★★★

All the research I have done on Magnesium shows that ionic Magnesium is absorbed by the body much better than other forms & that magnesium oxide is one of the worst & hardest to be absorbed... So I would say to stick with the ionic magnesium... It works well for me, much better than the oxide version I used to take. The oxide one gave me bad diarrhea from malabsorbtion. Also I would say to definitely make sure you continue with magnesium supplementing if you start the vitamin D because it makes a magnesium deficiency more prominent... magnesium is just so important for over 300 enzyme processes & I believe processing vitamin D requires magnesium...

Magnesium and Vitamin D

Posted by Tam (Hesperia, Ca) on 11/23/2011
★★★★★

I would have to COMPLETELY agree with you about the Vitamin D. I was diagnosed with a Vitamin D deficiency and started Vitamin D therapy using supplements and developed extreme heart palpitations within 2 weeks. Didn't make any connection at first. When I quit taking the D the palps went away within a week to 2 weeks. I tried this test 5 different times in the last 6 months and I STILL have not found my Magnesium balance.

3 weeks ago I quit taking all D supplements and just focused on getting my D from the sun. (no sunscreen, 20-30 minutes every couple of days - arms, calves & face) I did that for about a week and a half and within about a week and a half I began getting the heart palps again. So, there is definitely, without a doubt a major need for Magnesium if supplementing for a Vitamin D deficiency. I didn't relaize I had been Mag deficient, but obviously I am.

So, long story longer, here I sit as my palps started back up last night. I alternate between a Mag Citrate powder and a Mag oil (topically). I am afraid to take any more than I already am. Iam taking a total of at least (combined sources) 500-600mg a day..... Today anyway. Before the palps started I was getting about 300mg a day.

Sorry if I am rambling. My doctors have been useless and know nothing of nutrition and when I mentioned the palps being from a Mag deficiency from taking the D, she didn't even listen to me.

Anyway, what would be a top/limit for a daily intake of Magnesium? I think I need more, I really do. What I do take is helping, but it doesn't take them completely away...... Also, I have read that just because you get loose stool from Mag that it doesn't mean you have taken too much neccessarily. What the body needs at that moment, it takes and excretes what it doesn't. That is why doses throughout the day are crucial.

If anyone has any other input I would appreciate it :O)

Dosage

Posted by William (San Fernando, La Union) on 09/06/2011
★★★★★

Hi Jeff... Magnesium Chloride can be taken in amounts up to 1/2 tspn in a glass of water per day. This amount has historically been used to cure diseases like diptheria and polio in the earlier days when medicine was more honest. See this link:

http://curezone.com/art/read.asp?ID=49&db=5&C0=74

Normally, if you are taking MC for a specific reason for the first time, you should take a larger dose -- say 1/2 tspn and try to find the point where you get loose stools or diarrhea. This is called titrating the dose. This tells you that you body is getting enough magnesium and that's when you should cut back to 1/8 or 1/4 tspn a day. Every individual will have a different requirement for magnesium and this is the best way to find it.

Chris Gupta says you should take 25g/litre which works out to 2. 5gms(or 1/2 tspn) per 100 mL(or about 1/2 glass of water).

If you are using Magnesium Oil, the dosage is 10 drops two or three times a day outside mealtimes. Again you should try and find your own level by titration.

Circulation

Posted by Jeff (Cebu City, Philippines) on 09/05/2011
★★★★★

As an update, the red spots that manifested on my mom's skin which was caused by the Magnesium Oil actually disappeared when I applied magnesium oil onto it. I read on another website that the red spots are suppose to be unused calcium from the cells which floated up to the skin, and putting magnesium oil on those spots should let the calcium go back to the bloodstream so that it can be used again by the body.

Recipe for Magnesium-Rich Drinking Water

Posted by Bill (San Fernando, Luzon, Philippines) on 03/02/2010

I forgot to include the link to the MSDS data sheet for Sodium Tetraborate(Borax). Here it is:

http://www.jtbaker.com/msds/englishhtml/s3122.htm

Recipe for Magnesium-Rich Drinking Water

Posted by Bill (San Fernando, Luzon, Philippines) on 03/02/2010

Hi Mary...I bought my Phillip's MoM in UK and it does not contain Sodium Chlorite -- only glycerol, saccharine and peppermint as additives. I guess you have different drug rules in Canada.

Sodium Chlorite is normally combined with lemon juice or citric acid to create MMS, another healing compound. But I really have no idea what the reaction would be with Milk of Magnesia and its constituent -- sodium chlorite -- with carbonic acid (soda water) and, therefore I really cannot recommend that you use your Canadian version of Phillip's MoM for creating magnesium bicarbonate water.

Another way of creating a form of magnesium water is simply to add 1 tspn Epsom salts(mag sulphate) to 1 litre of ordinary drinking water and drink this through the day(I do this too). This will supply the necessary magnesium to the body. To get your bicarbonates, you could simply alkalize twice a day with one of Ted's alkalizing remedies.

Bill

Heart Rhythm Issues

Posted by Leezurd (Stuarts Draft, Va) on 02/23/2010
★★★★★

You may want to try switching from oral Mag to transdermal Mag. I spray 5 times on to my chest each morning and do not experience heart palpitations (I suffered from palpitations daily). If I skip a day, the palpitations come back.

Menstrual Cramps

Posted by Sarah (North, Nj) on 12/19/2009
★★★★★

After researching how to eleavate the pain of cramps, I came across Magnesium. I have only used it when I have my cramps, (Magnesium 250mg) (nothing fancy, i think my bottle cost less than $5)

When I have my cramps, I take 1 or 2 a day, and it really helps with the cramping ( i think magnisum slows the muscle constractions that cause pain).. Im not sure how exactly it works, but it helps with cramps.

Menstrual Cramps

Posted by Swim (Wichita, Ks) on 03/02/2011
★★★☆☆

BETTER BUT WITH SIDE EFFECTS

Help me solve my mystery with magnesium glycinate...

about 5 years ago, I was an avid lap swimmer, and spent about an hour and a half daily in the pool... Swimming two miles a day. I started taking Kal brand magnesium glycinate... 400mg.. Because I was having problems with leg and feet cramps. I noticed immediately that the magnesium made me fell exhausted during the day... Yet I continued to take it.

30 days after I started taking it my hair started to change. I have had my entire life thin, lifeless hair that never never grew... Several months into to it, people could not believe the difference in my appearance. My complexion was amazing and I looked like I had a new head of hair. And then my hair started to grow. For the first time in my life I grew long hair... Also, my mytrovalve prolapse problems stopped.. Yet I felt exhausted... So much so that it affected my days... So I quit taking it. Then I quit swimming. My bad hair has returned and my lifeless complexion is back. So the other day, I took the glycinate back out... Cut a pill in half.. Which is how I have always taken it, and the next day I felt exhausted... What would be going on...

Best Type

Posted by Ken (Denver, Colorado) on 07/14/2009
★★★★★

Use 100% dead sea salts or combined with the pure magnesium chloride flakes in a soaking bath. Dead sea salts are cheaper and have other trace supplemental minerals including potassium with the magnesium chloride. Also buy in bulk and look for periodic sales with free shipping. I soak about 1 to 2 times weekly using 3 - 4 cups dead sea salts in a full warm bath for 30 minutes or so. Many benefits including control of athlete's foot, rapid healing of cuts and scratches from my cat, rapid recovery from muscle soreness, relief of minor pains and aches and the main heath benefits of better heart function, general good health, etc. Also enforced downtime to catch up on reading! One caution - don't use cheaper industrial mag chloride.

I am ever puzzled by why absorbing trace minerals through the skin is universally ignored in favor of oral supplementation or eating mountains of salads even when the need for supplements is recognized. If you have low magnesium you can't easily absorb ingested supplements anyhow, creating a vicious cycle. In my case I developed a serious magnesium and potassium deficiency running marathons and then supplemented orally for years with 500 mg. magnesium chelates without much effect. After I started soaking, heart palpitations disappeared and the other benefits made themselves felt over a couple of months of frequent soaking. If I miss a week I can tell the difference and it's always a pleasure to restore the soaking routine.

Magnesium Tips

Posted by Rick (Sarasota, Florida) on 06/24/2009
★★★★★

Claire, there are three things that you can do to improve magnesium absorption and prevent loose bowels:

(1) Do not take large amounts of calcium at the same time that you take magnesium. Calcium may actually lessen the absorption of magnesium, since they compete for absorption at "absorption sites" in the small intestine.
(2) Take magnesium in divided doses. For example, you can take 100 mg. of magnesium at each meal. You can even take small doses of magnesium with just water or juice between meals.
(3) Take some lemon juice or orange juice or vinegar with your magnesium supplement - especially if you have low stomach acid. The addition of acid (citric/ascorbic/acetic) from these juices will help to ionize the magnesium compound, making more magnesium ions available for absorption.

Let me know if this helps.

Premature Ejaculation

Posted by Lauren (Santa Cruz, CA) on 03/09/2009
★★★★★

Magnesium

I stumbled across this remedy on a forum recently. I had remembered I used to take magnesium regularly due to migraine headaches and other problems (magnesium is a very important nutrient that many are deficient in). Jogging my memory, I remembered that on occasions when I could last as long as I wanted (and even sometimes too long) was when I had taken magnesium shortly before while more often than not I would suffer extremely premature ejaculation. I would recommend taking 400mg daily and then another 400mg 30 minutes to an hour before sexual activity. You should experiment with what dosage and frequency is right for you. If you start getting loose stools than you are likely taking too much. I have found Magnesium Citrate works very well. Some of the other ones like Magnesium oxide are not as well absorbed.