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
