[High Etiquette]

I am currently taking 400mg/day Magnesium Triple Complex for my anxiety. It has helped keep me awake and focused. I was wondering if anyone has experimented with different doses and found what has worked best. Also, what would the highest safe dose be to take per day?

Thanks in advance

[Icecreamlady]

I am a bit courios about magnesium. Was you level lin the beginning?

[nbritton]

Originally Posted by Icecreamlady

I am a bit courios about magnesium. Was you level low in the beginning?

I have no idea, I'm left guessing because magnesium is not part of the regular suite of lab panels. You're doctor would have to request an additional electrolyte panel. Even then, a persons complete magnesium status is hard too tell because most of it is stored inside bones and cells, the lab test only measures serum levels.

I just presume my magnesium intake is low and supplement accordingly. I'm a 34 year old caucasian male, and using the tables below, my median dietary intake of magnesium is 326 mg/day. Referring to the Recommended Dietary Allowances (RDA) table, the RDA for my age group is 420 mg/day. Subtracting 420 from 326 leaves me with a daily deficit of 96 mg/day. Thus I take 1000 mg of magnesium glycinate (100 mg elemental magnesium) every day, in addition to the 50 mg of elemental magnesium supplied in my multivitamin.

Median dietary intake of magnesium[1]:

326 mg/d (mean 352 mg/d) among Caucasian men
237 mg/d (mean 278 mg/d) among African American men
297 mg/d (mean 330 mg/d) among Mexican American men
237 mg/d (mean 256 mg/d) among Caucasian women
177 mg/d (mean 202 mg/d) among African American women
221 mg/d (mean 242 mg/d) among Mexican American women

Recommended Dietary Allowances (RDAs) for Magnesium
Age:				Male:	Female:	Pregnancy:	Lactation:
Birth to 6 months		30 mg*	30 mg*	 	 
7–12 months			75 mg*	75 mg*	 	 
1–3 years			80 mg	80 mg	 	 
4–8 years			130 mg	130 mg	 	 
9–13 years			240 mg	240 mg	 	 
14–18 years			410 mg	360 mg	400 mg	360 mg
19–30 years			400 mg	310 mg	350 mg	310 mg
31–50 years			420 mg	320 mg	360 mg	320 mg
51+ years			420 mg	320 mg	 
*Adequate Intake (AI)

Tolerable Upper Intake Levels (ULs) for Supplemental Magnesium:
Age:			Male:	Female:	Pregnant:	Lactating:
Birth to 12 months	N/A	N/A	 	 
1–3 years		65 mg	65 mg	 	 
4–8 years		110 mg	110 mg	 	 
9–18 years		350 mg	350 mg	350 mg		350 mg
19+ years		350 mg	350 mg	350 mg		350 mg

[Perna]

One has to take care when taking vitamins and minerals "alone". Calcium and magnesium need each other in a ratio that is very complicated and with all the foods and doctors, etc. emphasizing calcium but not paying adequate attention to magnesium, one gets "different" problems. "More" of something is not necessarily better. I would talk to my doctor.

http://www.magnesiumeducation.com/fi...tio-3-1-12.pdf

[vans1974]

Originally Posted by High Etiquette

I am currently taking 400mg/day Magnesium Triple Complex for my anxiety. It has helped keep me awake and focused. I was wondering if anyone has experimented with different doses and found what has worked best. Also, what would the highest safe dose be to take per day?

Thanks in advance

I believe that's typically the therapeutic dose for anxiety, high blood pressure and constipation, but I'd double check with a pharmacist! Best of luck!

[Verity81]

I am interested in trying Magnesium for anxiety. I read an article on the Psychology Today website that it helps control the fight and flight responses.

[notthisagain]

Right now I am taking 400 mg/day magnesium malate. I've read a lot of information from different sources that said that magnesium can help with anxiety, depression, insomnia, muscle pains, heart palpitations, etc. and I decided to try it. I was taking 600 mg/day and it just gave me more bowel problems, which I already have. I'm really thinking that the 400 mg./day is helping me because I can sleep better and my muscles don't hurt as much. It's not 100%, but it's an improvement. All I want at this point is progress. It took my Dr. this long to realize that a lot of people are deficient in Vitamin D3, something I would have never considered. With the average diet and the soil quality, it makes sense to me that other deficiencies are not outside the realm of possibility. And I discovered that most multi-vitamins have magnesium oxide, which isn't very bioavailable. I've read that magnesium glyconate is the best.

[LaborIntensive]

I am taking 500 mg. a day but I take it to keep my muscles from getting to sore from working out at the gym.

[SeekerOfLife]

Magnesium and other supplements are very helpful, If I could just remember to take them.....

[Perna]

You cannot just take magnesium alone; it lives in relation to other vitamins and minerals such as Calcium and Vitamin D, Vitamin K, etc. and taking random supplements without working with a doctor can be quite dangerous.

http://www.magnesiumeducation.com/fi...tio-3-1-12.pdf

Too, there are multiple types of magnesium and what one finds and buys "cheap" in the grocery/drug store (and even health food stores) is likely one of the kinds where too much will wreck one's bowels.

9 Common Types of Magnesium Explained - Global Healing Center

Little pills (or horse pills :-) are not found in nature and unless you have a medically measured deficiency, playing with supplements can be dangerous. I work with a good site and figure out how to eat my supplements, naturally.

The World's Healthiest Foods

[nbritton]

Originally Posted by nbritton

I have no idea, I'm left guessing because magnesium is not part of the regular suite of lab panels. You're doctor would have to request an additional electrolyte panel. Even then, a persons complete magnesium status is hard too tell because most of it is stored inside bones and cells, the lab test only measures serum levels.

I just presume my magnesium intake is low and supplement accordingly. I'm a 34 year old caucasian male, and using the tables below, my median dietary intake of magnesium is 326 mg/day. Referring to the Recommended Dietary Allowances (RDA) table, the RDA for my age group is 420 mg/day. Subtracting 420 from 326 leaves me with a daily deficit of 96 mg/day. Thus I take 1000 mg of magnesium glycinate (100 mg elemental magnesium) every day, in addition to the 50 mg of elemental magnesium supplied in my multivitamin.

I just had my magnesium level checked and I was severely deficient, it measured 1.6 mg/dL on a serum test. A result that low on a serum test generally means you've exhausted your reserve supply, and some doctors actually consider this an emergency event. I think it's clear now why I was so fatigued, and psychotic. The reason we think it was this low is due to being on a proton pump inhibitor for over two years and also because I've had a gastrectomy.

I read that it will take over a month for my RBC (Red Blood Cell) magnesium levels to return to normal, but I'm already feeling better after just a week of extra supplementing. I'm taking like a ton of magnesium gluconate and glycinate now, I'm following the bowel tolerance protocol. In a few months I'll have her do an RBC magnesium level check.

I had to ask my doctor to run the magnesium test, she would not have done it if I had not asked her to. Additionally, she ran the wrong magnesium test, she ran the serum magnesium test, which is generally only sensitive enough to detect severe deficiency. The lesson to learn is if you think you could be at risk you should ask your doctor to do a RBC magnesium test.

[H3rmit]

Originally Posted by notthisagain

I discovered that most multi-vitamins have magnesium oxide, which isn't very bioavailable. I've read that magnesium glyconate is the best.

I heard Mg citrate was best. I take one a day if I see any of my nerve-related symptoms.

Edit: Perna's 2nd link explains Mg orotate is best, but citrate is also high.