3 ms·

Magnesium is something I've recently been interested in as well. Surprisingly, you don't find it in many multivitamins, or if you do, it's in small quantities.

Magnesium is something I've recently been interested in as well. Surprisingly, you don't find it in many multivitamins, or if you do, it's in small quantities. My guess is that it would make the multivitamin too large if it were included. Leafy green vegetables are a good source of Mg, but most people don't eat enough of those.

axegon_ 6y ago
Yep, but even with green vegetables, you'll struggle to get anywhere near the daily recommendation, around 400mg per adult. And that might be significantly more if you are active in some sports for muscle recovery. Personally I can feel the difference given that I exercise daily and I do a 20000 step walks every morning. But yeah, I rely on supplements, which is kind of the easy way out. And even the very good ones are pretty cheap(mine set me back around 20 euros and go for 3 months).
- snikeris 6y ago
  Curious what you're taking. I've been taking Magnesium L Threonate, but I'm not sure about it. Seems like a newer, perhaps less studied form. Also, what difference are you feeling?
  - axegon_ 6y ago
    Magnesium citrate 200mg(now foods) + animal pak (which includes another 400mg along with a bunch of other vitamins and minerals. I'm a bit over the daily recommendation with those two but most of my spare time revolves around sports since the pandemic so yeah... Differences: - Sleep is considerably better. - Haven't had a single muscle cramp even after something like a 30km walk + 60km bike + gym. Otherwise a common occurrence because genetically I have incredibly strong legs and virtually no body fat on my legs. - Generally I'm less moody and far less likely to (╯°□°)╯︵ ┻━┻ when something stupid happens at work for instance. - No exhaustion whatsoever.
    - caleb-allen 6y ago
      I recently started on a 250mg Magnesium Citrate supplement. I began taking it because I have been experiencing weakness in my hands, and after some research reasoned it probably wouldn't hurt to at least try the supplements. I also saw a study that said that 95% of children diagnosed with ADHD are magnesium deficient [0]! Another found a "significant decrease of hyperactivity" in children who were given oral magnesium supplements over 6 months [1]. My wrists and hands have felt better, but I've given a lot of attention to them in addition to the supplements, with more upper body workouts (on top of running 10-15 miles a week) and stretches. I'm looking to get more ergonomic tools as well. While I can't say what is and isn't due to the supplements, I don't currently see a reason to stop taking them. [0] https://pubmed.ncbi.nlm.nih.gov/9368235/ https://pubmed.ncbi.nlm.nih.gov/9368235/ [1] https://pubmed.ncbi.nlm.nih.gov/9368236/ https://pubmed.ncbi.nlm.nih.gov/9368236/
      - axegon_ 6y ago
        As far as the magnesium citrate goes, I don't see any reasons to stop taking it either. There have been cases when I've forgotten to take it for a day or two and I can feel the difference in the morning after a heavier workout. As for your hands, given that you are focusing on upper body workouts maybe one up your protein intake, see if that improves things. Unless you are a vegan, Icelandic yogurt(skyr) is a pretty solid solution(the unflavored kind). In terms of consistency, I'd say it's similar to Philadelphia cheese but almost tasteless. 1 yogurt a day (350g) made a dramatic improvement in my case. Not sure about the US(judging from the fact that you used miles), but you can find those in almost every grocery store in Europe at this point for around a euro.
        caleb-allen 6y ago
        That's probably a good idea! I've been looking for a good protein to add in to my diet, I'll need to take a look to see if my grocery store carries this once I can go again (closed due to the protests)
      - QuercusMax 6y ago
        I just started taking magnesium for my RSI and it has helped a ton. I was also having weird muscle discomfort that stopped me from falling asleep.
hcarvalhoalves 6y ago
> Leafy green vegetables are a good source of Mg Unfortunately you'll struggle to reach the recommended doses because our soils are depleted and quality of crops varies wildly. https://www.scientificamerican.com/article/soil-depletion-and-nutrition-loss/ https://www.scientificamerican.com/article/soil-depletion-an...

axegon_ 6y ago

Yep, but even with green vegetables, you'll struggle to get anywhere near the daily recommendation, around 400mg per adult. And that might be significantly more if you are active in some sports for muscle recovery. Personally I can feel the difference given that I exercise daily and I do a 20000 step walks every morning. But yeah, I rely on supplements, which is kind of the easy way out. And even the very good ones are pretty cheap(mine set me back around 20 euros and go for 3 months).

snikeris 6y ago
Curious what you're taking. I've been taking Magnesium L Threonate, but I'm not sure about it. Seems like a newer, perhaps less studied form. Also, what difference are you feeling?
- axegon_ 6y ago
  Magnesium citrate 200mg(now foods) + animal pak (which includes another 400mg along with a bunch of other vitamins and minerals. I'm a bit over the daily recommendation with those two but most of my spare time revolves around sports since the pandemic so yeah... Differences: - Sleep is considerably better. - Haven't had a single muscle cramp even after something like a 30km walk + 60km bike + gym. Otherwise a common occurrence because genetically I have incredibly strong legs and virtually no body fat on my legs. - Generally I'm less moody and far less likely to (╯°□°)╯︵ ┻━┻ when something stupid happens at work for instance. - No exhaustion whatsoever.
  - caleb-allen 6y ago
    I recently started on a 250mg Magnesium Citrate supplement. I began taking it because I have been experiencing weakness in my hands, and after some research reasoned it probably wouldn't hurt to at least try the supplements. I also saw a study that said that 95% of children diagnosed with ADHD are magnesium deficient [0]! Another found a "significant decrease of hyperactivity" in children who were given oral magnesium supplements over 6 months [1]. My wrists and hands have felt better, but I've given a lot of attention to them in addition to the supplements, with more upper body workouts (on top of running 10-15 miles a week) and stretches. I'm looking to get more ergonomic tools as well. While I can't say what is and isn't due to the supplements, I don't currently see a reason to stop taking them. [0] https://pubmed.ncbi.nlm.nih.gov/9368235/ https://pubmed.ncbi.nlm.nih.gov/9368235/ [1] https://pubmed.ncbi.nlm.nih.gov/9368236/ https://pubmed.ncbi.nlm.nih.gov/9368236/
    - axegon_ 6y ago
      As far as the magnesium citrate goes, I don't see any reasons to stop taking it either. There have been cases when I've forgotten to take it for a day or two and I can feel the difference in the morning after a heavier workout. As for your hands, given that you are focusing on upper body workouts maybe one up your protein intake, see if that improves things. Unless you are a vegan, Icelandic yogurt(skyr) is a pretty solid solution(the unflavored kind). In terms of consistency, I'd say it's similar to Philadelphia cheese but almost tasteless. 1 yogurt a day (350g) made a dramatic improvement in my case. Not sure about the US(judging from the fact that you used miles), but you can find those in almost every grocery store in Europe at this point for around a euro.
      - caleb-allen 6y ago
        That's probably a good idea! I've been looking for a good protein to add in to my diet, I'll need to take a look to see if my grocery store carries this once I can go again (closed due to the protests)
    - QuercusMax 6y ago
      I just started taking magnesium for my RSI and it has helped a ton. I was also having weird muscle discomfort that stopped me from falling asleep.

hcarvalhoalves 6y ago

> Leafy green vegetables are a good source of Mg Unfortunately you'll struggle to reach the recommended doses because our soils are depleted and quality of crops varies wildly. https://www.scientificamerican.com/article/soil-depletion-and-nutrition-loss/ https://www.scientificamerican.com/article/soil-depletion-an...