Menopause Matters Forum
Menopause Discussion => Other Health Discussion => Topic started by: loonarider on November 30, 2021, 12:06:44 PM
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Hi all,
Cannot get through to my GP.
I've had much success for the past month taking 200mg of magnesium glycinate in the evenings just after my last meal. I've not had one nocturnal panic attack or palpitations at night since!
However, I have nothing for during the day to keep me calm. I wonder could I up the dose? So I take 1 or 2 extra tabs (each 100mg) spread throughout the day? (Which amounts to 200 to 400 mg a day).
What is the maximum dose for a 44 year old woman suffering GAD and panic disorder?
How much do you guys take??
Thanks! X
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Hi loonarider
Lara Biden in her book Period Repair Manual (very good book by the way) recommends magnesium bisglycinate 300mg after food.
I can’t see any harm in you taking an additional 100mg in the morning to see if it helps. Might make you a bit sleepy though so you can trial it and see perhaps.
Hope it works for you x
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I take 400g at night, but it's citrate which is meant to absorb more readily.
😊
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Hi loonarider
Lara Biden in her book Period Repair Manual (very good book by the way) recommends magnesium bisglycinate 300mg after food.
I can’t see any harm in you taking an additional 100mg in the morning to see if it helps. Might make you a bit sleepy though so you can trial it and see perhaps.
Hope it works for you x
Ah thank you!
And I'll check out the book! x
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I take 400g at night, but it's citrate which is meant to absorb more readily.
😊
Ah I had initially tried citrate and didn't notice a difference unfortunately, but we all react differently so. :)
Will definitely up the dose then :)
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Yeah, I think the general theory is citrate is the route to go down at that dosage if your absorption tends to be poor. Also, a quality brand like Solgar for purest form. You could have a Google of the Solgar and Lamberts websites for info, the latter being very helpful with queries. There are also sprays and other delivery methods. Good luck!
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I swapped to a 3 type high dose of magnesium tablet last month... Not had a migraine since.
I've been taking mine in the morning, not caused me any probs. I was told it should be evening - is it meant to make me sleepy???? I'll forget in the evening hence taking after brekkie.
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I take 500mg of glycinate in the evenings. It is meant to aid with sleep, maybe I need to switch to citrate as not sure how well it is working.
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It can take a good while to show any benefits that are going to show. I think folk can sometimes think they work as sleeping tablets would, with more immediacy. You can also try unadulterated Epsom Salts in the bath, a large handful in warm/hot, not roasting hot water. If you are best avoiding baths due to VA, you can use Epsom Salts in a footbath or spa. Epsom Salts are a form of magnesium and this is a great way to absorb it.
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I take 400mg Magnesium Citrate by Solgar at bedtime too. It relaxes me enough to get to sleep.
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Hi loonarider, Can I ask what is the brand of magnesium you use. I'm suffering terribly with palpitations and am thinking of giving magnesium a try. Thanks
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Victory V is your 400mg the elemental figure? I take a magnesium citrate and it really helps with sleep and I find it calming. On the bottle it says 1480mg, providing 444mg elemental magnesium. It says it provides 118% of NRV. I hope this isn't too much. But when I stop taking or even just take one pill, I notice within a couple of days my sleep deteriorates and wake up feeling a little anxious.
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Hi Gnatty, on the label it says Magnesium Citrate high potency, highly absorbable. Each cap is 200mg and the suggested daily dosage is 2 pills. It goes on to say that 400mg Magnesium (as Citrate) is 107% EC NRV (EC Nutrient Reference Value).
I think it’s helping me with sleep too but I’m hesitant to say this as I also take Progesterone.
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Similar to mine then. So in answer to your question Loona probably 400 mg is about what you should be taking. It might be that you need something extra too to help you along during the daytime if you find the 400 mg isn't quite doing it for you. Eg I take HRT and also a low dose of mirtazapine.
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I know I’m late on this conversation but wondered how long Magnesium Glycerate(?) 200mg takes to work? I’ve been taking supplements for a week now and desperate to have less anxiety first thing in the mornings (4am onwards). Also taking HRT gel and progesterone, Propranolol and Citalopram.
Also, how are you all doing with the various types of magnesium? My doctor said no harm in trying it when I asked about it. Thanks for being here. Helps tremendously x
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I'm taking 340mg a day... And now i've bought a transdermal spray. Each spray is about 18mg, so I'm taking 3 sprays. Just a wee treat to myself...
Funny what my 'treats' consist of these days!!!
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I’ve got a spray that you can use in your mouth, it’s feels more rapid than oral or transdermal x
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Oh, I take all my vits like that Marchlove. Love them, and they really seemed to get my levels up 👍
I'm sure I looked for an oral spray in magnesium, but thought they were all skin sprays...
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Hi ladies please could I ask which brand of magnesium glycinate or citrate you all use?
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Solgar! (Citrate) 👍
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Viridian high strength. 300mg
Magnesium (oxide, citrate and bisglycinate)
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Out of interest, does anybody use Holland & Barratt Magnesium Citrate 300mg?
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Hi, Has anyone had their magnesium levels checked before they started taking a supplement? I have been suffering terrible palpitations and read magnesium was really good for this. I had a blood test to check my levels and the doctor has told me that my levels are normal so I don't need a supplement. I was actually disappointed as I thought this might be my answer.
Just wondered even if this was the case if an extra dose might help.
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Get a copy of the test and see if you are at the very top of the range, this is where you need to be.
That aside the test is not that accurate as it’s testing what’s in the blood, not what’s in the cells.
No harm in you trying it xx
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Just wanted to say that I've been taking magnesium glycinate now since I read this post and I've slept every night since,also my VERY low mood has gone,so many thanks,long may it continue xx
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Wow, there’s a result! So pleased for you xx
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Thank you my lovely,not sure if it's mind over matter or it REALLY is the magnesium but the reviews I read on it are all very positive,so fingers crossed
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Good news jaypo. Can I ask what time of day do you take your supplement?
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I was taking one in the evening then after 3 days,I upped it to one am and pm,it says to up them again to 3 a day but I'm sticking with the two as they seem to be working brilliantly :D
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Thanks jaypo, I'm going to start taking them tonight. Didn't want to take at breakfast and then need a morning nap!!
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Good luck holidaylover,really hope they work for you,it might be that you need one in the morning too,they don't seem to make me sleepy through the day,let me know how you get on with them,might take a few days to work,we're all different xx
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No difference at the moment jaypo (tossed and turned all night) but I do think they'll take a wee while to work. I'll stick with them.
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Jaypo please could you tell me where you get your magnesium from and what strength? I have not had a god nights sleep in months and my anxiety is creeping back in daily. The patches are helping some of the symptoms but sleep has never been great with any of the HRT I have tried. X
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Sorry holidaylover, I meant to say they DONT make me sleepy through the day (I changed it ;D ) Any improvement?
QueenofReds3 I got them from Amazon they're Called smarter magnesium by inspiriko and they are the glycinate ones,it's a black packet with a small purple stripe on the front.the amount per 3 capsules is 330mg but I seem to be managing on just two a day.
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jaypo, no change for me, I'm so disappointed. Third night with them and I have to say my sleep is worse, (I don't feel they even relax me), and each time I wake my palpitations are stronger. I also had cramp in my leg through the night. All these things are what magnesium is supposed to help, so I don't know whether the doctor may have a point, in that extra magnesium, when my levels are not low, may have the opposite effect. I also don't know if the magnesium I am taking is the most appropriate for palpitations, there are so many different ones. I'm taking EpsilonLife 100% chelated magnesium glycinate. Each capsule contains 500mg of mag (100mg of elemental mag - whatever that means) I am only taking one, I can take 1 -3 daily. I know this is the best one to cause less stomach issues. It's very confusing. I'll not take one tonight and see if my sleep changes and the palpitations lessen. Trial and error I suppose. Just need rid of the palpitations!!
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Holidaylover- 100mg of elemental magnesium is a very low dose.
300mg -400mg elemental is what Lara Briden recommends for sleep and anxiety, but don’t take this amount in the morning!
I don’t know about palpitations but I expect you’ve researched it regarding magnesium benefits for it. x
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I agree with Marchlove. It's taken me a while to work it out myself. Elemental is the important amount.
I take 300mg elemental a day, plus a couple of body sprays which equal 40mg.
However, I was instructed to take 600mg for my migraines. And my magnesium does say can take two a day. I did that for a few days and swore I was getting pins and needles in the night. So I dropped back down to one tablet.
I'm afraid it is definitely trial and error. 😬
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That's so disappointing holidaylover :'( Especially as I seem to be sleeping so well since starting,also my anxiety levels have waned,everyone's body is different,so I guess what works for one doesn't necessarily work for the the other. It is all very confusing,I have to agree,mine say to take 3 daily which equates to 330mg a day but when I upped it to that dosage, I was very dizzy,could've just been a coincidence but I dropped down and i seem to be ok,yep,trial and error
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I take the magnesium glycinate, adds up to 180mg elemental with my dinner. I found it worked straight away for both sleep and nighttime anxiety. I don’t have anything for during the day, my sister used to swear by Kali Phos tissue salts but I’ve not tried them.
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Holidaylover, if you’re about, just wondering if your having more luck with the magnesium?
Only take it at night and increase sort of slowly up to the dose others have suggested.
You have better response with adequate vitamin d levels I’ve found. x
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Marchlove, Hi, I haven't taken any more of the magnesium as I was afraid it was making symptoms worse. I take a vit d supplement every day along with Omega 3. I think I may have had the wrong type of magnesium for the palpitations, but as I am taking a beta blocker to try and help with this, I'm not sure if I should be supplementing at all. Totally confused.
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It’s difficult for you to deal with these questions on your own, so well done for your persistence.
You could perhaps start by getting the magnesium you have researched for palpitations and starting slowly with it, see how you go. If you feel no difference, slowly increase and feel it out.
If you think the beta blockers are not doing what they should for the palpitations then that might be a reason to actually start the magnesium.
Magnesium is a very safe supplement so don’t worry about overdosing with it, it’s just a question of whether it can help.
If you concerned that beta blockers might be contradicted with magnesium in some way, then research this and speak to your GP about it.
I can’t think it would be in a minute but it’s good to check even just to reassure you.
Keep in touch x