Magnesium advice

[Nogodsnomasters]

Hi,

I have been researching magnesium for a while now before deciding what to take. I have IBS C so I like the idea of the natural laxative, I have poor sleep quality so I was hoping for some help there, and I have anxiety which causes racing heart and stuff so I was hoping for help with all that too. Eventually I decided on nutrition geeks 3 in 1 magnesium which I'll post a pic of in the comments. So the directions say take 1-2 capsules daily, so on the first 2 days I took 1 capsule, sleep was worse than ever, didn't notice much difference to bowels, so thought okay maybe I need the 2 so gave that a try, omg worst sleep of my life but weirdly somehow got more energy during the day, heart rate has definitely lowered and my Fitbit has even shown my HRV has improved (it used to be terrible low for my age like in the 20's, but it's gone up to 30's/40's in a matter of days of taking the magnesium which is closer to normal range I believe).
Anyhow, it says online the glycinate should be 350mg per day but these tablets are 500mg per tablet so if I take the two it's 1000?! That couldn't be right is it?

https://www.nutritiongeeks.co/products/magnesium-glycinate-3-in-1?variant=42625141145772&wgp=304478&wgc=1518735&gclid=Cj0KCQjwq86wBhDiARIsAJhuphlUc3EhTnFNZwi2LUu776RRUEChrxkBkj726eOfE3l9mYKrtlBVc1caAm2tEALw_wcB&wgu=304478_1518735_16867445928838_9efbb508b2&gad_source=1

I take magnesium sitrate which seems to help with both palpitations and bowels.

talks a lot about magnesium. I just get them from amazon and the massive ones I break in half.

Thanks yes this one has citrate in it at 200mg per capsule, that's the bit for bowels. I just can't understand how it's making my sleep worse and why the glycinate mg is so high per capsule! I really put a lot of thought into which ones and thought these were perfect but now I don't know whether to continue them or not.

You need to look at the amount of elemental magnesium. Lots of supplements are bulked out with unnecessary fillers or are in forms that can't be easily absorbed.

Is it said to produce overnight results?

Hi, if you take a look at the one I purchased there are absolutely no fillers and the elemental magnesium is 384mg per 2 capsules. But I'm more concerned with why are they making my sleep worse? Is the glycinate too high, as per my original post.

Of course not, but after lots of research (review reading) most people taking it saw improvement results within 1-7 days, I've been taking it for 4/5 days now with worsening sleep.

I take a brand called Innopure. I checked and it says 500g per tab Providing 100mg of Elemental Magnesium Bisglycinate Powder. Some nights my sleep is amazing and other nights it's meh. I think on balance it's improving. I notice a slight loosing of bowel movements. I take one tab.

Perhaps try a different brand?

I think these things are trial and error tbh. Maybe halve your dose for a few weeks and build up.

Fuming I paid £10 for these and it comes across that the glycinate dose is too high even in one single capsule. Really thought I'd done my research properly so more annoyed at myself and the waste of money.

It might not be too high - it might just be one of those things that takes time

I take those ones @Nogodsnomasters and they help me (both sleep and digestion). I know when I've forgotten to take them anyway.

I take 2 a couple of hours before bed.

Is there anything else that could be disturbing your sleep at present? Could just be coincidental timing.

Have you looked at Magnesium L-threonate? It’s the only type which crosses the blood/brain barrier, so is highly absorbable and is meant to be particularly effective for cognitive function, anxiety, sleep issues etc.

No this one I've never heard of before!

Honestly my sleep is always disturbed but since starting the supplement it's got worse for no other reason that I can see/think of. I was hoping for the opposite effect.

I know - I hadn’t before I started researching it! If I’m honest, I’ve found it all rather confusing - the different types of magnesium, and having to check what proportion is elemental, as I don’t think it’s made very clear anywhere that the RDA is for the elemental magnesium only. Anyway, Magnesium L-Threonate is meant to be effective, so we’ll see. I‘ve been taking it for about a month, and I could think my sleep has improved, in that I don’t seem to be waking up as often during the night. Good luck with your search for something that works.

I find citrate gives me bad wind and over time will give me the runs, same with magnesium malate. Bisglycinate seems to work fine. It's a bit of an expensive minefield to get it right!

See I have IBS C which I have to take daily stool softeners for so I was kind of hoping that this having the citrate in it will have a laxative effect on me. So far I haven't really noticed a difference.

What time of day do you take it? I take the same brand but only one tablet 30 mins before bed. It helps with my sleep and palpitations but maybe doesn't work for everyone.

When I took two I was taking one in the morning and one in the evening about an hour before bed time, then I decided to just do the morning tablet because I felt it was making my sleep worse and maybe it was too much magnesium close to bed time? (I dunno). It has absolutely helped with my heart palps and anxiety physical symptoms I think.