Menopause Matters Forum
Menopause Discussion => Alternative Therapies => Topic started by: Elliebee on November 03, 2023, 04:30:12 PM
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Is 1000mg of magnesium glycinate per day too high ? Anyone used this to improve sleep? If so what dose ? Any side effects?
I think it is upsetting my tummy !
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What brand / name are you taking? It is unlikely to recommend a dose that high. I'd bet the elemental magnesium, which is what you need to count, is a lot lower.
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Magnesium Taurate is meant to be more gentle on the stomach. You are taking a very high dose. I believe 500 mg is suggested maximum from when I researched it.
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It is a brand called Innpure .
Each capsule contains:
Magnesium Glycinate
500mg
Providing Elemental Magnesium 100mg 26.67%
So, do the recommended Daily doses refer to elemental magnesium?
And what is elemental magnesium?
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Thank you Tinkerbell. I used another brand before changing to this one. Previous brand was a much lower dose.
From what I’ve read the recommended dose is 320mg for females over 50. Max is 400mg.
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It is a brand called Innpure .
Each capsule contains:
Magnesium Glycinate
500mg
Providing Elemental Magnesium 100mg 26.67%
So, do the recommended Daily doses refer to elemental magnesium?
And what is elemental magnesium?
Is it this one?
https://www.innopure.com/products/magnesium-glycinate-100mg-elemental-magnesium
If so, then 2 tablets only gives you 200mg of elemental magnesium which is what you count when looking at dose. Sp you are not taking a lot at all, and we'll within the daily maximum.
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It seems a good clean product, no nasty fillers. I can't see how this could be giving you side effects unless your mag level is already very high. Unlikely though. Stress / anxiety depletes magnesium.
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Yes that’s the one. Maybe it’s just a coincidence but symptoms started a few days after taking the tablets. I’ve not been told I’m low in magnesium and I do eat a lot of foods which are high in magnesium. Plus have a lot of Epsom salt baths! Maybe I don’t really need the supplement.
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Penguin , I do suffer from anxiety, especially health anxiety! It’s Been particularly bad at moment.
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Same here, I feel your pain and can see how worried you are about this, but really 100mg of elemental magnesium is not a lot at all. Maybe just take the one and see how you go. But also consider adjusting your hrt too.
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Thank you Penguin. I don’t take HRT. I try to manage symptoms naturally. I just always fear the worst and overthink every symptom.
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Thank you Penguin. I don’t take HRT. I try to manage symptoms naturally. I just always fear the worst and overthink every symptom.
Maybe increase your Phytoestrogens from food then? Endamame beans, flaxseeds, certain fruit, tofu / miso etc.
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I do try and eat phytoestrogen rich foods including flax seeds, berries, chic peas, garlic , apples , broccoli etc. I’ve been away a lot over the past month, eating out a lot , busy at work and not cooking as healthily as normal so this may explain my low mood and anxiety.
Got a weekend of doing absolutely nothing ! So hopefully chill time , stocking up on healthy food and batch cooking my favourite meals will get me back on track! 🤞
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Ooh batch cooking, you are good, I never manage to do that!
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Hi Elliebee, by 'upset tummy' do you mean going to the toilet? If so this is quite normal for magnesium as it has mild laxative properties.
I take the exact same brand and strength as you, 2 capsules a day. I chose it because, as Penguin says, it is a nice clean product with no fillers or unnecessary extras.
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Hi Flowerpot , stools softer than normal but not diarrhoea. No consistent change to frequency of going to loo. Had stomach cramps and mild nausea too.
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Hi Elliebee
I take 1,000 mg of NOW magnesium oxide powder ie 580mgs elemental magnesium every night. This is 260 mg more than the 'recommended daily allowance'. There are some proponents of magnesium that recommend more than the RDA.
I take the oxide version because it has lower gut absorption and therefore has a more laxative effect. The amount I take is just above my bowel tolerance level. I suffer from chronic constipation and this is the best and safest treatment imo. The Japanese medics have been using this method for decades, and there are research papers on it.
Magnesium has also many health benefits. It is synergistic with vitamin d3 and aids its absorption. I am able to achieve better levels of serum vitamin d because of this. It is also good for bone maintenance in post-menopausal women, particularly with vitamin d3. It is excellent for anxiety and migraines etc.
For the general health benefits, you should be aiming for 320 mg of 'elemental' magnesium daily. It can affect the bowels by drawing fluid to the bowels, (hence your possible discomfort) so you should opt for the kinder versions like glycinate. These versions also provide better gut absorption, to get the magnesium benefits.
IMO you seem to be overdoing it by taking frequent Epsom salt baths and taking supplemental magnesium. I would suggest only one method. The baths are particularly safe and effective in getting magnesium into your system via a large skin area. This avoids the gut and also gives fairly quick relief to aches and pains. There is a research paper on this. You obviously have to get the quantity of Epsom salts to bath water correct.
If you opt for the oral method you have to up your water/fluid intake due to the bowel absorption. Take a large glass of water with your pills, and aim for around 2 litres of fluid intake daily.
We have to be more careful when we get older because our kidneys gradually lose their efficiency. There can be a risk of magnesium toxicity when overdosing, particularly in the elderly and with those who unknowingly have ckd (chronic kidney disease).
Having said all the above I too am probably taking more oral magnesium than I should, but unfortunately, I have to go slightly above bowel tolerance for it to be effective, as Japanese women are prescribed.
Ann
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Thank you Ann. I’m going to stick to the Epsom salt baths from now on.
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Penguin when I say I’ll be batch cooking and really mean my lovely husband will be! 🤣
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I'm currently taking A.Vogel Menopause Support tablets. Website says that "Each tablet contains 316 mg of magnesium citrate, 69.5 mg of soy bean dry extract (36% isoflavones) and 35 mg Hibiscus extract and 23 mg magnesium oxide.".
https://www.avogel.co.uk/herbal-remedies/soy-isoflavones/index.php
Also says "1 tablet contains 56.5 mg magnesium." I'm finding this confusing!
I also sometimes take a Boots multi vitamins and minerals tablet which also contains magnesium.
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I'm currently taking A.Vogel Menopause Support tablets. Website says that "Each tablet contains 316 mg of magnesium citrate, 69.5 mg of soy bean dry extract (36% isoflavones) and 35 mg Hibiscus extract and 23 mg magnesium oxide.".
https://www.avogel.co.uk/herbal-remedies/soy-isoflavones/index.php
Also says "1 tablet contains 56.5 mg magnesium." I'm finding this confusing!
I also sometimes take a Boots multi vitamins and minerals tablet which also contains magnesium.
The 56.5 will be the elemental magnesium, it's always a much lower number and is the one you need to count when calculating how much you are taking.
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Thanks, Penguin. The Boots multi-vits are 60 mg magnesium per tablet so on a day where I take both that would only be a total of 116.5 mg.
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Thanks, Penguin. The Boots multi-vits are 60 mg magnesium per tablet so on a day where I take both that would only be a total of 116.5 mg.
Yes that's a small amount x
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Hi, I use BestImmune Magnesium glycinate with vit D3. It says ingredients are "Vitamin D3 1000IU; Magnesium Glycinate 400mg (providing 60mg of Elemental Magnesium); Plant-based Microcrystalline Cellulose". Dosage 1 or two tablets a day. Sugar free, yeast free, gluten free, lactose free, GMO free. £9.47 for 100 on Amazon (if I'm allowed to say that!)
I also use a nice magnesium spray on my aching joints at night called "Harrogate Organics Natural Repair Magnesium Spray, Ultra Pure Magnesium for Sleep, Sore Muscle Repair and Restless Legs Menopause Relief Easy to use with no Smell or Grease on Your Skin.150ml" (copy and pasted from Amazon). I prefer it to the Better you one which I found too greasy...but it is £22 so not cheap.
Elliebee I shall check out the one you take to compare, thanks.