Tag Archives: Magnesium supplements

My Latest Magnesium Update

Well, here we go again, it’s time to write another post on my latest dealings with nutritional supplements. Once again a magnesium update. Just to remind you, I take nutritional supplements because I have my digestive condition of ulcerative colitis and I can’t have most vegetables because many of them are mostly insoluble fiber, which is tough on a sensitive digestive system.

So as I had mentioned in the previous posts, I had been taking the Bluebonnet magnesium citrate, but it took me the longest time to acknowledge that it just wasn’t that good. I think that’s because when I started taking it it was very effective. That was about February to May of 2018. But during last Summer it was less effective, and I concluded that the warmer or more humid weather could have an effect on supplements.

And I thought I had learned in these past couple of years that magnesium citrate is a good idea if you’re taking it for your muscles, nerves and joints and don’t want it to cause a laxative effect like magnesium oxide. But noooo, even though magnesium citrate is said to absorb very well, it still can have that laxative effect. Well, with my digestive issues, I don’t want a laxative!

Apparently magnesium glycinate has a superior absorption and doesn’t cause a laxative effect. So by a few months ago I was then taking the Whole Foods Market 365 magnesium glycinate at breakfast and at dinner, 133 mg each, and just the one Bluebonnet magnesium citrate (200 mg) about two hours after breakfast as the extra magnesium.

But even that one extra tablet of Bluebonnet mag citrate at 200 mg per day was causing a laxative effect. And I don’t want to take a third WFM 365 tablet per day because unfortunately those contain a lot of “filler” ingredients, mainly “microcrystalline cellulose.” But I’m willing to take 2 WFM glycinate per day, because the other glycinate product that’s available in store is KAL magnesium glycinate, which is bad in the purity category.

However, for that second, extra tablet of the day, I replaced the Bluebonnet citrate with the Bluebonnet “chelated and buffered” magnesium, which is magnesium biglycinate (apparently the same as glycinate) but “buffered with magnesium oxide.” Well, the company says it is buffered with the magnesium oxide to make it easier on the digestive system. Which it wasn’t. And I KNOW that magnesium oxide is mainly a laxative. For some reason I was thinking that well if it’s buffered and chelated then the laxative effect would be almost non-existent. Nope.

So, for now I’m taking the two WFM 365, at breakfast and dinner, and taking one softgel of the Nature Made magnesium citrate as that extra one with its 125 mg per softgel. Based on my experience now I think that having two different forms of the magnesium is a good idea. And I know that magnesium citrate has a little bit of a laxative effect, but with the NM product it’s minimal. I know there are other, better products I can get online but I don’t want to order things online especially supplements.

Now, After a few weeks with the combo I am having now, I can really tell that I’m finally getting a goodly amount of magnesium absorbed, but not too much that in the past has caused headaches. And while I am taking the magnesium mainly for muscle health (because of a problem I had in early 2015 that I concluded was because of magnesium deficiency but was much better after I started my first magnesium supplements), I think that my nerves are actually benefiting from it as well now. One way of telling is that when I shave, my skin feels more sensitive, which is probably a good thing. It may have been that because of still having a somewhat magnesium deficiency my nerves may have not been fully functioning. But I am only guessing here from my own experiences, or from my sensory or sensorial perceptions. (I could be all wet on this, though.)

By the way, speaking of the nerves and nerve health, I also learned over the years that too much vitamin B6 could cause numbing of the nerves. So I replaced my vitamin B-50, which has too much B6, with a different B-complex which has much lower B6.

What I’ve Learned about Magnesium So Far

Not to be too obsessed with magnesium, but I wanted to list the things I have learned so far about magnesium and magnesium supplements. As I have stated here before, I can’t have most vegetables or nuts, which are important sources of magnesium. So, I have to take magnesium supplements to get my magnesium. But I have sure learned quite a bit now about these *$#@%&%@! supplements.

And here are some of those things:

  1. Magnesium is important for muscles, nerves and joints. That is why, if you can’t have vegetables or nuts, supplementing is a good idea.
  2. Some magnesium supplements contain magnesium oxide, which is not very bioavailable, and it is best for those who want to use magnesium as a laxative. (If a supplement product claims to be good for your muscles, nerves and joints, but its main ingredient is magnesium oxide, then I think they are being dishonest, and I call that product “cheap crap.”)
  3. Some supplements are sensitive to hot and humid weather. At least that was my conclusion last Summer with my magnesium citrate that was or seemed less effective. When it was less effective, it seems to be then acting more as a laxative. That’s been my own personal experience.
  4. Magnesium citrate and magnesium glycinate are quite bioavailable, although the glycinate is more so, and the citrate can be used as a laxative. There are other forms of magnesium in supplements that I haven’t had.
  5. Magnesium supplements can interact with other mineral or vitamin supplements. Too much supplemental magnesium can affect calcium and vitamin D levels (and maybe vice versa). There might also be a magnesium-iron interaction. I’m not sure, because some things have said to separate the magnesium from the iron and other things say to combine them. I take my first magnesium pill at breakfast with my zinc, and my 2nd magnesium at dinner. And I take my multivitamin that contains 100% daily iron with my mid-day meal. I did see that iron should be separated from vitamin E and zinc. Here is something from Labdoor, and something from ConsumerLab. Unfortunately, there is some conflicting information on the Internet.
  6. Too much magnesium being absorbed can cause dehydration and headaches. Especially if you are not used to taking magnesium supplements, in which case it is recommended to take a small amount at first (like one pill rather than two per day) and gradually increase it.
  7. Many magnesium supplements have been shown to be too high in arsenic and lead. Check them on Labdoor.com and ConsumerLab.com. But the label can indicate that it is probably safer. For example, “GMP” stands for “Good Manufacturing Practices,” and “USP” stands for “United States Pharmacopeia” that means it has passed actual tests for quality and purity, as I wrote here.
  8. And other magnesium supplements seem to contain other ingredients that you may not want, as I wrote here.