As a follow-up to my previous post of February 17, 2018 and updated on March 13, 2018, I had been taking the Bluebonnet magnesium citrate one caplet twice per day, but two weeks ago I reduced the second one by cutting it in half. They are 200 mg caplets.
The reason was that I had been getting these headaches and having some other issues like dizziness. And so after some more research I learned that too much magnesium can affect calcium, vitamin D and other vitamin or mineral levels and thus cause symptoms. But I was taking the recommended daily allowances of magnesium which is 400 mg. However, because both magnesium glycinate and magnesium citrate are highly absorbable, some sources on the Internet recommended started off at a low dose like 1 caplet of 200 mg per day.
So two weeks ago I reduced the Bluebonnet magnesium citrate to 1 and 1/2 caplets per day. The symptoms have definitely gone down now.
It’s possible that I might be taking too much vitamin D, however. For a while I had been taking a total of 3400 i.u. of vitamin D, from the two multi-vitamin tablets I take per day (containing 1,000 i.u. vitamin D each), a 1,000 i.u. softgel and a 400 i.u. softgel. But that might be too much. Another thing I read is that, while vitamin D is supposed to help strengthen the immune system, too much vitamin D could actually compromise it. And I read the same thing about magnesium as well.
The reason I take the &$@*$&@ supplements is because with my ulcerative colitis (as mentioned in the previous post) I can’t eat particular foods, such as most vegetables, which contain a lot of non-digestible irritants known as “insoluble fiber.”
We need to get magnesium for our muscles, nerves and joints, as well as zinc, vitamin K and K2 for bones and other functions, and sources of those nutrients are mostly vegetables and fruits. This has been going on with me since 1999. So it’s taking me this long to understand these things. And as I mentioned in the previous post, I was probably getting some of these nutrients from drinking Ensure, which went on for over ten years. But I concluded that overall it’s not a good idea to drink Ensure over the long term of many years. And the same thing goes for fish oil softgel supplements. But that’s a different discussion.