Magnesium Glycinate

I have just started opening the capsules of magnesium (and my vitamin c, too) and sprinkling some of the contents into my food. Then I close up the capsule until the next time I have a snack or a meal, to spread out my doses. The capsules often contain such a high dose, and far more than I know can be absorbed at once. This process is a bit tedious but my system seems to be responding well. I only just started this process a couple of weeks ago, so I don't have any long term experience with it but maybe it could be worth a try? Maybe try sprinkling into yogurt or a smoothie or something? I also purchased empty capsules to try to empty a bit of the contents of the vitamins/minerals into those to make my own capsules... I haven't attempted it yet. It seems like it might be a challenge, especially when the filled capsule is topped off; the contents spill out pretty easily. (I am more concerned about my vitamin c eating away at my tooth enamel if I continue with sprinkling in my food. A capsule may be helpful there.) Anyway, maybe it would be worth a try?

@radinski Have you reviewed your diet to see if you can increase the amount of magnesium-rich foods you eat? Here is a good list of the magnesium content of various foods.
https://health.clevelandclinic.org/foods-that-are-high-in-magnesium
A woman needs about 320mg of magnesium per day, a man about 420. With planning, your diet can meet those needs. If you are diabetic, have celiac or Crohn's disease, or regularly consume alcohol, you may need more, but consult your physician.

You could also try a much lower dose than the 400mg in a typical supplement. Nature Made has one that contains just 100mg per capsule. (It says 200mg on the label, but that is for two capsules.)

Hello,

Re: Magnesium
Caffeine can contribute to magnesium depletion by increasing the amount of magnesium excreted through the urine.

As a RN for greater than 40 years working swing shifts, double shifts and mandated overtime, I relied on caffeine from coffee for the cognitive boost. I experienced the symptoms of magnesium depletion and finally learned to control it with magnesium-rich foods and magnesium glycinate (100 mg capsules) accordingly.

@cmmichaela A couple weeks ago I was looking at magnesium sprays and lotions. I decided to mix one 100 mg capsule with one tablespoon of hand lotion. I applied it before going to bed and getting up in the morning. I notice a difference on my legs. My feet and hands are ok. It is my legs that feel like bursting. I might keep this up. I asked the doctor if there is a prescription lotion so we shall see. I asked Chrome's AI if the magnesium would dissolve enough to penetrate and go where it should. AI said that possibly it would from some brands that had enough magnesium in them. AI suggest the first one on Walmart's page that I had open, it had a big 7 printed on it. It was a spray. I don't remember the name, but saved it. Also said there was a less expensive one for $6.87 that a DR somebody. I am not promoting...just was Chrome's AI messaged to me. I like your idea of sprinkling too. I will try that as it sounds easy too. The company that is heavy on advertising Magnesium gummies on Facebook has Xylitol and advertising sugarless. Why sugarless on small gummies is selling point seems weird since many of those fake sugars especially those ending in Xylitol cause diarrhea in quite a few people, me included. Many people do not know that artificial sugar is the cause of their IBS-D. Evidently, magnesium is for me too. I took one capsule about 9 pm. one night and at 11 pm, 11:15 and 11:30 made trips quickly. It must have set off my digestive system, but must have absorbed some too, because I slept better that night and no bathroom trips, the first time in at least 15 years. The next night, same thing. Decided I best not take any magnesium late at night. Also affected me taking it at lunch. I really hope to sleep like that again once I get the magnesium situation solved. I hope our shortcuts or the spray or lotion work. Because I believe I am really lacking in magnesium. Good luck with your experiments too.

I’ve started m glycinate a month ago. Given possible digestive issues I so far am using half of a gummy which is 50 mg at supper time. I’m sleeping better. In another week or two I’ll see how the whole gummy works. I decided to start with the gummy version since it’s easy to cut in half.

In general I eat nuts daily and other food like legumes but seem to benefit from extra magnesium.

How much are you taking?

I get 100mg in my multi which I take in the morning after breakfast. Then I take 120mg at bedtime. I have not had a problem.

@loll I read that we should begin with a 100mg dose at bedtime to see how you tolerate it GI wise. I’ve tried some before and it cramped my stomach and gave diarrhea. So recently I bought the Qunol brand which claims to be easier on the GI tract, but it’s 300 mg dose of two combined pills. So I’ve started with only one pill (half dose equaling 150mg) at bedtime for the past two days. So far so good. I think I’ll stay with this since I do take a senior multivitamin daily and occasionally eat almonds a few days a week. Hoping it’ll help with my small fiber neuropathy and radiculopathy.

All good tips here. I was asking Google AI to help me find magnesium glycinate powder because I can't safely swallow capsules with dysphagia and have an intolerance to artificial sweeteners and other additives. AI suggested Seeking Health Magnesium Glycinate Powder as a clean option with no fillers, binders or additives. You mix the powder in water or any liquid. Website is SeekingHealth.com AI states Seeking Health is NSF GMP certified and highly reputable in the supplement world. I haven't ordered it yet. Has anyone tried it?

To all who are supplementing their magnesium - Did you ask your doctor to test your magnesium levels before you started?

Did you know that, when tested, only about 2% of people have too little magnesium in their bodies? For that reason, the test is not a routine part of a blood panel, and must be requested by your doctor. Magnesium levels are checked with a blood test called MgS (serum magnesium), an add-on to a normal metabolic or vitamin-level screening panel. A normal reading is 1.7 - 2.2 mg/dl.

Your body is a champion at managing the level of Mg in your blood. That means your levels are normal, you will produce expensive urine, not help the symptoms you are trying to treat. And if your levels are just slightly low, rather than a supplement, try treating yourself to a daily "dose" of magnesium from a food. Your body is designed to extract nutrients form whole foods through the digestion process. You can find a list here:
https://www.webmd.com/a-to-z-guides/magnesium-test
I just realized that I can QUIT my 200 mg per day of magnesium glycinate - I eat pumpkin seeds and cashews every day, avocado and black beans several times a week, and sometimes dark chocolate as an evening treat.

Has your magnesium level been tested? Can you get what you need from your food?

I have been taking magnesium supplements for decades. My doctor recommended that I take half as much magnesium as calcium and to take magnesium citrate made by Nature Made. He said that magnesium oxide is not as helpful because it doesn't dissolve as well in the stomach.

About a half year ago I started having nightly leg cramps--leg cramps was one of the original reasons for taking magnesium. I wanted to add 100 mg and could only find that small a dose as magnesium glycinate under the CVS brand. It is pricier than magnesium citrate. Later I found Nature Made Magnesium Glycinate gummies which are also more expensive. I see now that Nature Made has other variations available.