As a general rule it’s better to obtain the nutrients you need from food rather than from nutritional supplements.

In their natural state nutrients occur as a part of a complex of other poorly understood nutritional factors many of which we have yet to isolate and identify. 

But if you can’t get what you need from your diet, as is so often the case, supplements are an obvious option.

In the case of magnesium there’s a very good chance that your dietary consumption is less than ideal so a magnesium supplement seems a reasonable approach. 

The magnesium found in supplements comes in a variety of different forms. Most inexpensive drug-store magnesium tablets contain magnesium oxide – the cheapest kind of magnesium.

The oxide form has two problems. First, many people find that it irritates the lining of the stomach and intestines and that can have a troublesome an irritant-laxative effect.

This is undesirable for two reasons. Not only because diarrhea is uncomfortable and inconvenient but also because when your bowels are loose you’re losing magnesium (along with other important nutrients). You could actually end up with a more serious magnesium deficiency after taking a magnesium supplement that contains only the oxide form of the mineral.  

The second problem has to do with absorption. Of all the different varieties of magnesium, the oxide version is the form the body has the most problem absorbing. Studies have shown that on average only 4-10% of magnesium oxide is actually absorbed and utilized. So to avoid these twin problems it’s best to avoid taking magnesium oxide supplements.

Though they cost a bit more, supplements that contain magnesium aspartate, magnesium citrate or magnesium chelate are better absorbed and tend to be easier on the digestive system.  

If you look around your local health food store you should be able to find a combination product that includes several different kinds of magnesium in one tablet or capsule. 

That’s the best approach as everyone’s metabolic system is a bit different. The form you tolerate most easily might be the form that causes me major problems. Everyone is unique when it comes to nutrition. By taking a multiple form you’re covering all the bases.

But the warning about diarrhea still applies. If you experience even soft stools, back off on the dosage until your bowels return to normal.

If you take vitamin C in larger doses you’re probably familiar with the concept of “bowel tolerance”. Everyone’s tolerance for vitamin C is different and can vary widely from person to person. Some people can take several grams per day with no trouble while others are far more sensitive and will experience nasty diarrhea when they take only a small fraction of that amount. 

The usual advice when it comes to vitamin C use is to increase the dosage until your bowels become loose, and then reduce the dosage until your bowels return to normal. 

When taking magnesium supplements you’ll have to be patient. Results are seldom seen for the first month or so. Keep taking your supplements and eventually you’ll see results.

How will magnesium supplements affect you? You can expect one or more of the following effects:

- Reduced fluid retention

- Easier breathing

- Improved sleep

- Reduced constipation

- More table heartbeat

- Improved mood

- Less anxiety and/or panic

If you suffer from Chronic Fatigue Syndrome, magnesium supplements may be especially helpful. If you can, try to locate a special form of magnesium called magnesium malate. In studies this from brought relief in half the cases so its well worth the effort to find this special form.

Do not fall into mega-vitamin trap by thinking that “if some is good, more will be better.” Do not start taking massive doses of magnesium! For most people 500 mg per day should be enough. More than 700mg per day might cause you problems.

Also don’t forget that your total magnesium intake includes the magnesium you take in from food as well as the dose your supplement contains. Also, never take more than 400mg in any one dose. High doses may be a waste as your body may not be able to absorb that much in a single dose.

You should also avoid taking magnesium supplements after 5pm or you may increase your energy level which could leave you unable to fall or stay sleep. It’s best to split your dosage into two or better yet three doses and take them at different times of the day. This helps keep the level of magnesium in your blood more uniform as the day goes by.

Getting Magnesium from Foods

Magnesium rich foods include: green leafy vegetables such as spinach, whole grains (if you can find them), nuts such as walnuts, cashews, almonds. peanuts, Brazil nuts, pine nuts, beans, fruits, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds.


Warning:

Magnesium supplements can interact with some medications. Check with your doctor if you’re taking any of the following:

Tryptophan
Melatonin
St. John’s wort
Anti-depressant medications

Sleep aids

Cholesterol lowering drugs
Thyroid medications
Insulin
Diabetic drugs
High blood pressure medications
Diuretics

If you’re taking any kind of anti-biotic medication, check with your doctor as the drug may reduce your absorption of magnesium.

Always check with your personal physician before taking any kind of supplement and that goes double with magnesium as its involved in so many different biochemical transactions. If you have any kind of heart or kidney problem or are a diabetic, your doctor should run tests before you start using supplements and should also do periodic blood tests to be sure your system is absorbing the mineral without causing any problems. ■