Posted by JLx on September 27, 2005, at 20:53:44
In reply to Re: Calcium and weight loss JLx, posted by maddy4 on September 26, 2005, at 8:13:35
> thanks JL, for all of the articles! so can you tell me exactly how much calcium and how much magnesium i should be taking? the calcium supplements i take have magnesium (from mag oxide chelate) and zinc. so with those pills i *have* been taking what equals to 2,500 mg of calcium and 1,250 mg of magnesium oxide. so how should i tweak this when my mag glysinate arrives this week???
> TIA! :)Magnesium oxide is absorbable at about 5%, according to studies that Larry Hoover posted in previous posts. So you haven't actually been getting 1250 mg of magnesium but more like sixty something mg which is way overpowered by all that calcium.
How much total zinc are you taking in a day? Any vitamin D with that calcium?
You won't know how you react with the magnesium until you try it. In my opinion, the best trial to see if magnesium will relieve some anxiety and depression which the calcium may be making worse, is to not take ANY calcium, but just magnesium. Try it for a day. If it feels ok, then try it for a week. If it still feels ok, then try it for a month or two. Then try adding back the calcium and see if you feel more nervous and irritable. Then you know.
If you're a person weighing 100-125 lbs, 400 - 600 mg of magnesium would be good to start. If more, then figure 4.5 mg of magnesium per pound of body weight.
Take the magnesium on an empty stomach and space it out to prevent diarrhea.
I was reminded again this week, btw, of the nasty effect of calcium supplementation on me. I've been having little cramps in my feet at night, which is usually a magnesium thing, but I'm taking plenty of magnesium. So I thought I'd try calcium too. I took only about 180 mg of calcium with 600 mg of magnesium one night. I woke up a couple hours later to use the bathroom and noticed I felt remarkably cranky and irritable. I had a headache like I get when I've been grinding my teeth in my sleep. I thought, great, I'm losing my grip more than usual and was bummed out. THEN I remembered the calcium. I know not everyone shares my experience with calcium as many people find it calming, but for me it's just the opposite. I've been just shuddering to think of your 2500 mg a day! ;)
I hope the magnesium glycinate helps you.
What other supplements do you already take?
JL
poster:JLx
thread:558254
URL: http://www.dr-bob.org/babble/alter/20050924/msgs/560392.html