Magnesium Confusion . . .
 

I've been reading on magnesium and it's benefits not only for MS but for other conditions as well. I wanted to start supplementing but wanted to make sure I knew what my options were.

In my reading, I have come across different kinds of magnesium and one dr. feels it is best absorbed through the skin through magnesium chloride. There is magnesium citrate, magnesium glycinate, magnesium chelate, etc. So I wasn't sure which one is more readily absorbed when taken orally and if taking an Epsom salt bath would actually be the best way to absorb the magnesium as the one dr suggests.

Also, I read about the ratio of calcium to magnesium. Some say it's 2:1 and others say 1:1. In other words, if you take 320 mg of magnesium you either need 320 mg of calcium or 640 mg of calcium. I also know that most of us get our calcium from our diets so supplementation may not be necessary.

Currently, from what I have read, there is no blood test or anything that can be done to see if you are deficient. I know a study was done some time ago on the brains of 5 MS patients and controls on autopsy. The MS patients showed a deficiency of magnesium in their brains while the controls did not. I thought that was interesting but such a small study and one I am currently not got to volunteer for, for obvious reasons.:D But it made sense to me as neurologically, magnesium deficiencies can cause problems.

Anyhow, may one of you can shed some light on proper supplementation.

There are different ways to get the magnesium.

Food is one. Some foods are high in magnesium...beans, Edamame beans, almonds, yogurt.

One can soak in epsom salts, but that gives local relief.

There are also studies of migraine which showed normal serum levels (not very reliable) who when given extra magnesium showed improvement in migraine frequency. So the study you saw on MS patients echos that.

I have a magnesium thread here:
http://neurotalk.psychcentral.com/thread1138.html

There are creams also... Kirkman makes one.

Target 1/2 the RDA to start. (assuming you eat some in your diet). That would be 200mg elemental orally daily, of a chelate.
The thread explains "elemental".

People low in magnesium may be low in Vit D also. So it would be a good idea to get Vit D3 testing as well.

Avoid products with magnesium OXIDE in them... this is not absorbed and acts like a laxative.

Thanks, mrsD! There's a lot of reading on that thread so it may take me a bit to get through. You did a great job explaining a lot. I don't even think I am 1/2 through. I've read about magnesium's help with the migraines as well as diabetes and heart disease.

I do try to get most of my magnesium as well as other vitamins and minerals through foods but sometimes it is hard and I don't know if I truly am getting enough.

The lotion is a good option too and I like that idea as it by passes the stomach and I have such a sensitive stomach anyhow. (Thanks, MS for the nerve damage.:rolleyes:)

This nutrition website gives the content of minerals including magnesium in common foods. It can be very helpful:

http://nutritiondata.self.com/

It also shows the inflammatory index of various foods.

While I take supplements, they do tend to loosen me too much at times. Since I have started eating black beans and Edamame beans at least once a day, my blood pressure has come way down, even. So it is possible that magnesium from foods is better absorbed than supplements. Although I haven't seen studies to that effect.

I also eat nuts for snacks, rather than chips or pretzels etc. And those have magnesium in them too.

Magnesium is in chlorophyll and so greens are a good source.
I've been putting baby spinach in my sandwiches and also my bean meat mixtures too. More nutrition than lettuce.

I do that with baby spinach, too! I found it keeps longer than lettuce and I think it tastes better.

I bought a huge plastic container of organic baby spinach at Costco...10 days ago... and I am eating it every day, and still only 1/2 done!

It is still fresh! It only cost $3.50 or so!

mrsD - I go to that site often and have it bookmarked. Sometimes what is on the site is not the same as the package. :confused: But it is a great reference.

Spinach is great and I eat it almost everyday. It is also a good source of iron, vitamin A, and magnesium as well as Omega-3. Nuts are difficult for me to digest so I am going to make some almond butter. I also heard that almond milk is really good and has a lot of magnesium.

Oh, I tried the Almond milk.... couldn't get used to it. :o

On the nutrition site, watch for the serving sizes... sometimes they give large ones compared to packages.

But I don't think either is 100% reliable. I wonder how reliable the new restaurant labeling will be?
Do you think anyone will order an Awesome Blossom with 2000+ calories now? LOL

Baja Fresh has interesting information on their foods. I went there for the first time about a month ago...and really liked them.
So I looked up their website. They are offering this information before the requirements take effect even!

They do give large quantities. You have to adjust it. And, I use it as a guide more than fact and just kind of guess a little between the package label and the site. Most the things I look up are fruits, veggies, and meat/fish/poultry.

I don't know how accurate restaurant's nutritional data is as they would have to hire a nutritionist/dietitian to do that for them. Some of the larger chains may financially be able to hire one. And, no Awesome Blossom for me. :p

I also have found that by eating so much fruit and veggies everyday, I find it hard to keep my calorie count up. I'm getting most of the nutrition, I think, but not the calories. I range between 1,400 to 1,700 calories a day. When I was snacking on crackers, pretzels, and things like that and eating more pasta, it was much easier to reach my "caloric goal" based on my height, weight, level of activity, etc.

I don't think we have a Baja Fresh here. In fact, I have never heard of them.

It was my first visit too. My son goes to them sometimes so they are in the college towns maybe and expanding there? I think they are from Calif or some other state with a high Hispanic population. The day we were there almost all the patrons were Hispanic. Some days they have a line out the door, I've seen them because they are on a busy street along a mall. The Sprint store is next door, and that is how I've seen the traffic too. My son likes them because he says there is less salt in their products. I had a nice Garden Chicken burrito. All freshly prepared.

I am doing the "slow carb" method from the 4hr Body book. Tim Ferriss was on Dr. Oz with his tips on fat burning, and I was intrigued. I've lost about 25lbs now, just doing the beans instead of other things. It is lowering my blood sugar too.
I find the black beans and Edamame very filling and I don't get so hungry cutting back. I am not having much gas either from these types. (unlike with other beans! )

I am on a low fructose diet because I can't absorb it... lots of problems with fruit. But I do have an orange or two a day.

If you search Tim Ferriss on DR. Oz you'll see his videos.
My problem is the opposite of yours.. you want to gain, and I need to lose.

I found that eating beans upsets my digestive system, pinto beans being the worst. I have stopped eating them. And I love beans.:( I love black beans and rice and used to have them at least once a week as a great meatless meal.

We do have a Baja Fresh! I looked it up. Since we rarely go out to eat, I am not that familiar with restaurants in town. I'm surprised, though, that it is not around the university area.

I'll check Dr. Oz's site for Tim Ferriss. Yes, putting weight on can be just as difficult as taking it off. I think once things settle down in my life I will put some back on.

I found this site that lists foods high in magnesium. Of course, getting the 320 mg per day (for women over 30) is difficult. According to this, halibut has the highest @ 90 mg. That's not much. You would definitely have to add many of the other sources to your diet to make up the full 320.

http://ods.od.nih.gov/factsheets/magnesium/

Have you heard of Dr. Mark Sircus? He apparently did some research on magnesium and transdermal magnesium therapy. It's pretty interesting.

http://magnesiumforlife.com/

Red beans like pinto are hard for many people. I've read that they have lectins on the bean that interfere with some peoples' metabolisms. (per the Eat Right 4Your type diet).

http://www.foodreference.com/html/ar...poisoning.html

If I have beans more than once in a day, I use the Beano.
So far the Black beans are not bothering me. I am using canned for now. But the red ones are painful dynamite for me too!

My own cooked lentils are okay too. But I bought a Progresso lentil soup which was quite gassey for some reason? :o

I upped magnesium for my digestive issues I'm having.... oxide and Krebs cycle sources :confused: that's what it says on the bottle (nearly done... digestion did improve, but I also increased water and fibre intake, so it's hard to say what has helped the digestion most).

I'm wondering if perhaps next time I purchase magnesium, should I steer clear of the oxide and Krebs cycle stuff I have currently? (I am due to buy more soon.. this was just store brand stuff, "Elemental Magnesium", but went on to indicate oxide/Krebs).

Studies have shown that the magnesium from oxide is not absorbed into the blood stream. It remains in the GI tract.

For a constipated that is perhaps a useful function. But the magnesium itself does not get into the body to help with the hundreds of enzyme functions that require it.

Magnesium oxide has a high elemental value, but it is not absorbed so that is rather moot.

I'm just more confused than ever now.:Crazy 2:

I always heard that extra Magnesium is good for spasms.. Is it? and, if so, which kind and how much should I take...or should I just eat Beans?:D

Eating beans is good. So are almonds. Yogurt.
Green veggies have chlorophyll which contains magnesium in it.

The only magnesium to avoid is the oxide, unless you have severe constipation issues and want and need a laxative.
If any other supplement you get makes you loose, then you are not absorbing the magnesium...obviously.

The magnesium has to get into your blood stream to help with muscle spasms. You can soak in epsom salts, and there are even creams now with magnesium in them. I have all that on my magnesium thread.

There are estimates based on studies that 70% of Americans are below normal in magnesium intake...and that is because fast food doesn't have much.

LOL. That's why I started this thread . . .cause I was confused. I have been learning more and mrsD's magnesium thread is awesome! Lots of reading and researching, but is full of information.

I looked at Kirkman's but they are kind of expensive. I was look up a multi. I know I get enough calcium and vit. A as well as C in my diet and don't need to supplement that. It is hard to find just straight magnesium plus getting a multi is a great insurance measure. They do have vitamins without calcium and vit. A. with one having 200 mg of magnesium. But, that magnesium is a combination of ascorbate, glycinate, and oxide) and lists the oxide as the 2nd ingredient so I am assuming that there is more oxide in them. I'll keep researching.

I read that molasses is a good source of magnesium too. I love molasses and could certainly handle spoonful a day if need be.

BTW - mrsD, thank you so much for all the information you are sharing with us all. It has been so helpful to not only me but I think others in the MS forum as well.:hug: