What type and amount of Magnesium supplement is needed for bone health

@chiefsmom I’ve read that women should get no more than 340 mg of magnesium daily. It’s hard to get a supplement in that specific dose (I’ve looked; if anyone has, drop it here!). My women’s 50+ multivitamin has 55 mg of magnesium in it, and at night, I take a 250 mg supplement an hour before bed.

Docs don’t tell us this info - why, I don’t know - but I’d like to know too. So far, I’m abiding by the 340 mg, and get 305 mg per day. We also get some from food, but I calculate and document my calcium from food every single day, and that’s enough work for me, lol.

@beachesanddreams
Thanks for your response. What type of Magnesium is in the multi vitamin and in the night time supplement you take? Glycinate, Citrate, etc.?

The one I’m taking currently is magnesium oxide, which I now see is generally less absorbed, but it does help me relax within about a half hour after I take it, and I’ve been sleeping really well with it. (I take one 200 mg L-theanine capsule with it, and I’m telling you, my sleep has never been better. I also listen to an amazing sleep meditation on YouTube; it’s phenomenal.)

I bought this bottle while away on a trip because I forgot it at home, so I think tomorrow I’ll make the switch to glycinate. My rheumatologist told me calcium citrate is best for bones, as the citrate helps with absorption, but citrate in the past has come with some intestinal upset for me, so I’m going to go the glycinate way.

I’m glad you asked the question so that I could check. 😂 I didn’t think to before. My rheumatologist didn’t tell me to add magnesium; I did that on my own and just didn’t pay any mind.

For anyone wondering about the sleep meditation, here is the link. I highly recommend:

Sleep tight! 😴

@chiefsmom
I don't really know what I'm doing, but I take Deal Supplement Magnesium Complex is a 10-in-1 formula that features a high number of magnesium form. I read somewhere that we need the different forms and also that our needs range from 500 to 1000. These are 500mg, but I take one every several days. I'm taking beachandream's information as more reliable than my memory.

@beachesanddreams I am taking Mg L Threonate. I only take 1 at night, although the suggested serving is three 144 mg capsules. My MG was tested a few weeks ago and was in the mid range of adequate. No intestinal upset or poops.

The recommended amount of magnesium is 300mg to 500mg daily. As with calcium, chelated forms of magnesium are absorbed best by the body.
Here is a post which might help; it is a copy and paste of posters discussion of what magnesium works best for them in what amounts:
Magnesium:
https://www.inspire.com/groups/bone-health-and-osteoporosis/discussion/magnesium-9mp7me/
And a general one on bone supplements:
https://www.inspire.com/m/Kathleen1314/journal/7ed0c4-supplements-calcium-vit-k-collagen-etc/

@blueberre I ordered my new bottle of magnesium glycinate right after posting last night. 😂

You bring up a good point: so many supplements require anywhere from 2-4 pills/capsules to get the amount printed on the front of the bottle! I’ve learned to always check labels when shopping for supplements.

I’m happy your bloodwork was promising (isn’t it funny how we are so happy with “adequate” on bloodwork! 😂), and that you have no intestinal effects.

@kathleen1314 This is excellent, and I will read. Thank you! 🙏🏻

@gently I had to do that with Vitamin D for a while, per my doc’s instructions, because my D level was a little too high.

I stopped taking it on weekends for a couple of months until I came back into the normal range.