Well, it’s yet another magnesium update, with my continued experiences and changes with the magnesium supplements. The latest is this.
So now it turns out that I may have been getting too much magnesium absorbed. I have been taking the WFM 365 magnesium glycinate for maybe two months now, one tablet (supposedly 133 mg) at breakfast and another at dinner. I’m not going to take a third one, as suggested on the label, because it contains too much of that filler stuff, certainly more than the KAL magnesium glycinate does. So because I wasn’t sure if 266 mg magnesium per day was enough, I was taking the Nature Made magnesium citrate (125 mg) between breakfast and lunch.
So now I am learning that too much magnesium in supplement form getting absorbed can be too much, and could affect your other nutrients including potassium and calcium, and could cause side effects, which I had been having. It’s like you just can’t win. Either I have magnesium deficiency because I can’t have the foods that give you the needed magnesium or the supplements are ineffective and/or not getting absorbed, or I’m getting too much magnesium absorbed. Stop the world, I’m getting off.
So I had been having that “too-much-magnesium headache” again indicating too much magnesium absorbed, but also other symptoms which it turns out are similar symptoms to magnesium deficiency! Such as muscle weakness, stiffness or cramps, lethargy.
And then I learned that it’s okay to get more than the daily recommended 400 mg magnesium from foods, but not from supplements. That’s different, apparently.
Some articles online are saying that with supplements you shouldn’t go over 350 per day. (And then there is the issue of some supplement makers giving you more than the number of mg per tablet or capsule than the label says, that should be considered as a possibility.)
Luckily, I am able to have my carrot juice (just not actual carrots, because of insoluble fiber), which the label says has 6% of the recommended 400 mg of magnesium. According to my calculations, the carrot juice at 3 servings per day gives me 72 mg/day of magnesium. That’s actually substantial and I should have been counting that. And sources online are saying that my apple juice at 12 mg per 8 oz., 2 per day adds up to 24 mg per day.
And also I have 4 servings of whole milk per day, which info online says is 24 mg magnesium per day. I’m not sure if I believe that. But I will take their word for it.
(I have the milk, which doesn’t bother my digestive issues, besides for its general nutritional benefits, because I read a while ago that milk fat has anti-inflammatory properties, especially directly in the digestive area.)
So adding up my carrot juice. milk and apple juice magnesium (supposedly 120 mg, although I didn’t realize that it was that high until now) with the 266 mg of my 2 tablets per day of magnesium glycinate and that’s 386 mg. Hmmm. So I guess I probably don’t need anything higher from supplements, assuming I’m taking a supplement that really is fully absorbing.
As an aside, I can see why in early 2015 I was experiencing magnesium deficiency with the muscle weakness problem. I had been drinking Ensure beginning in early 2000 during that terrible time with the digestive ordeal. And I was having 4 Ensure Plus (8 oz bottle) per day, up to 2013 when I started to gradually reduce it. It took me that long to realize that it’s not a good idea to drink Ensure in the long term, with its sugar and corn oil, etc.
So by January 2015 I had reduced Ensure to 1 per day, and in those months I was experiencing that muscle weakness problem. Ensure has “magnesium phosphate,” 100 mg. So, it seems that I had been used to the Ensure for that long, and decreasing it caused the magnesium deficiency. By March of 2015 I finally got the magnesium citrate capsules for the first time, and the muscle weakness got a lot better quickly.
But I must say that this whole ongoing ordeal with supplements has been frustrating. So now it seems that if I’m having symptoms that I thought were symptoms of magnesium deficiency, it turns out it could also be magnesium overload or overdose, whatever word you prefer. Frustrating.
And I really believe, as I wrote in my post on my years-long ordeal with the initial ulcerative colitis and the bad doctors and their bad advice that made things worse and bad prescription anti-inflammatories with side effects, that the sensitive condition that I have now would not have been this sensitive had those earlier issues not been so prolonged, with relapses and bleeding BMs throughout the 2000s. So, I blame those doctors for all this, and I probably would have been able to go back to eating actual vegetables and not have had to deal with these supplements and the difficulty associated with them, had it not been for the doctors’ bad advice (and withholding information such as about the acidophilus, which I didn’t learn about until 2005, but I believe the GI doctors do know about!)