Magnesium recommended dosage

Magnesium

David Tomen
Author:
David Tomen
12 minute read
Magnesium improves cognition, memory, learning, recall, reduces brain fog, is an antioxidant, helps neuroplasticity, and protects against glutamate-toxicity.


Magnesium is the 4th most abundant mineral in your body. And critical for optimal cognitive health. It is a cofactor in more than 600 enzymatic reactions in your body.Magnesium. Chemical element.

Magnesium assists in converting energy supplied by food to a useable form to produce adenosine triphosphate (ATP). Your primary cellular fuel source made within mitochondria. Magnesium is also needed for the synthesis of RNA and DNA.[i]

In your brain, magnesium regulates the activity in neuron ion channels. These channels are like tiny electrical switches. Governing the flow of neurotransmitters within neurons.

Magnesium also regulates brain synaptic plasticity. Which is critical for learning and memory.

Magnesium is critical to all of your body’s electrical and electrochemical activities. It’s involved in muscle contractions, heart rhythm, nerve function and brain cell activity.

Low blood magnesium levels show up as seizures, hypertension, stroke, migraines, and ADHD. It can also result in insulin resistance and type II diabetes.

Magnesium helps:

  • Neuroplasticity: Magnesium controls the ion channels in brain cells. These tiny electrical switches control the transmission of electrical signals within and between neurons. Directly regulating learning and memory.
  • Brain Energy: Magnesium is necessary for ATP synthesis. It’s needed for the Krebs cycle that turns sugar and fat from your diet into ATP. The primary fuel source produced within mitochondria in brain cells.
  • Neuroprotectant: Low levels of magnesium in your diet correlate to a high incidence of neurodegenerative disease.

Overview

Magnesium plays an essential role in neuroplasticity and ATP production which is fundamental to learning, memory and cognitive function.[ii]

Magnesium is the 4th most abundant mineral in your body. But many of us in Western society are living with a magnesium deficiency.  And most are unaware of this deficiency.[iii]Foods Rich In Magnesium (mg)

Dietary Magnesium Intake

Magnesium in our diet comes from foods like green leafy vegetables, beans, nuts, seeds, whole grains, poultry, beef, and salmon. Tap, mineral and bottled water also used to be good sources of magnesium. But varies by brand, source and if the magnesium has been filtered out during processing.

Needless to say, there used to be many magnesium rich foods that played an important role in your magnesium status and intake. But now most need to get magnesium chelate by using a supplement every day.

Magnesium is an essential part of neuroplasticity. Brain plasticity is the ability of your neurons to make cell-to-cell connections to form and regulate learning and memory.

With aging, or insufficient magnesium in our diet, we lose brain plasticity which results in a loss of cognitive function.[iv] This is why a young person, with an active, flexible brain easily catches new ideas. And simply thinks faster than a person whose brain has lost plasticity and is more fixed in their patterns.

Magnesium is also crucial to synthesizing ATP (adenosine triphosphate). The primary energy source produced within mitochondria in every one of your cells. Including the brain.

ATP must be bound to a magnesium ion (Mg-ATP) in order to be biologically active. This is critically important to how your brain’s mitochondria and cells use ATP. Including the synthesis of DNA and RNA.

To put this in perspective, over 300 enzymes and over 600 enzymatic reactions require the presence of magnesium ions for their catalytic action. Including all enzymes utilizing ATP.

Magnesium is even involved in how the other nootropics and dietary supplements in your stack are utilized by cells in your brain. The bottom-line is magnesium could be one of the most important additions to any nootropic stack.

magnesium-critical-for-neuroplasticity

How does Magnesium Work in the Brain?

Magnesium boosts brain health and function in several ways. But two in particular stand out.

  1. Magnesium is critical for neuroplasticity. Your brain is capable of forming new connections between neurons. When you take in new information, a signal is sent across the synaptic space between neurons.  The ability of your brain to form these new connections is referred to as neuroplasticity.

This neuroplasticity is how learning and memories are formed. When these signaling pathways break down, memories fade. And you start to forget simple things like people’s names or phone numbers.

A simple example of how this works is reading this article. As you read this, your brain is forming and reforming new neural connections. When things aren’t optimal, you find yourself reading and re-reading sentences.

Magnesium is critical for maintaining this neuroplasticity. And your ability to learn and form memories. Magnesium ions control the ion channels, or electrical switches for this signaling.[v]

The more signals that these ion channels transmit, the stronger the connections between neurons. And the stronger the formation of the resulting memory.

Many studies demonstrate the detrimental impact of insufficient magnesium on optimal cognitive function.[vi]

  1. Magnesium is required for ATP synthesis. ATP (adenosine triphosphate) is the main energy source produced within mitochondria in brain cells. 20% of your body’s total ATP is located in your brain.

For ATP to be biologically active, it must be bound to a magnesium ion (Mg-ATP). [vii] About two thirds of your brain’s energy budget is used to help neurons send signals to neighboring neurons. The remaining third is used for housekeeping, or cellular maintenance.

Wei Chen, a radiologist at the University of Minnesota Medical School was co-author of a study on the brain’s use of ATP. The team used magnetic resonance spectroscopy (MRS) to measure the brain’s energy production during shifts in activity.

Their study on lab rats noted that when the rats were knocked out, they produced 50% fewer ATP molecules than when mildly anesthetized. Chen noted that the ATP produced when the brain is inactive goes to cell maintenance.[viii] This housekeeping is important for keeping the brain tissue alive.

The other two thirds are needed for other cellular processes including recharging neurons so they can fire. And create the electrical signals needed for neuron communication. Required for learning, memory, recall and cognition.

Without magnesium, your brain cannot produce ATP, and all brain function breaks down.

How Things Go Bad

As we get older, our brain chemistry and metabolism changes.

↓ ATP levels decline in mitochondria

↓ Cognition, learning, memory and recall declinemagnesium-deficiency-causes-mental-breakdown

↓ Brain cell plasticity declines

↓ Free radicals damage brain cell mitochondria

All of these changes can happen at any age. And can be a result of not getting an adequate supply of magnesium.

So magnesium supplementation can help for age-related cognitive decline, as well as anyone who wants to boost cognition, learning, recall and memory.

Magnesium Benefits

Magnesium plays a critical role in supporting neuroplasticity which is fundamental for a youthful, flexible brain. A brain that is optimized to support cognition, learning and memory.

Raising brain magnesium levels has been proven to restore neuroplasticity and improve cognitive function.[ix]

Magnesium deficiency has been associated with Alzheimer’s Disease. Scientists have found that treatment with magnesium-L-Threonate decreases β-amyloid deposits in the brain. And is able to rebuild signaling pathways in neurons helping to restore memory.[x]

And magnesium is required for ATP synthesis in brain cells. Providing the mental energy needed for cognition, memory, recall and learning.[xi]

How does Magnesium Feel?

Magnesium improves moodMost neurohackers report an increased level of focus, energy, memory, and cognitive ability when supplementing with magnesium.

You should also experience an improved quality of sleep. And have an overall improvement in mood.

Magnesium Clinical Research

One of most common reasons we use nootropics is to boost memory and mental energy. Memory loss drastically reduces quality of life. And simple brain fog makes it difficult to accomplish the simplest of tasks.

Research has shown that magnesium is involved in memory, learning and cognition on several levels. And supplementing with magnesium is one of the most fundamental things you can do to boost cognition.

Magnesium improves long-term memory

Synapses in the hippocampus and other areas of your brain strengthen the more they’re used. Even brief repetitive activity results in a substantial increase in synaptic strength. The results can last for several hours. Or even weeks afterwards. This is called ‘long-term potentiation’.[xii]

Several studies have been conducted on magnesium supplementation and its effects on memory in the last 20 years. With positive results. This study on aged and young rats found that adding magnesium to their food improved learning.[xiii]

Magnesium relieves depression

Researchers have found magnesium works in the hippocampus to suppress the release of the stress hormone ACTH (adrenocorticotropic hormone). This is the hormone that tells your adrenal glands to release more cortisol and adrenaline.

Too much cortisol eventually damages the hippocampus in the brain. This causes a negative feedback loop which results in even more stress. Which is toxic to the brain and your entire body. And one of the causes of chronic depression.

A study was done with 5,708 people aged 46-49 and 70-74 years old in Norway. The aim of the study was to examine the association between magnesium intake and depression and anxiety.

The researchers concluded that low magnesium intake is related to depression. And they stated, “These findings may have public health and treatment implications.”[xiv]

Another study done with 12 subjects found that magnesium supplementation improved sleep and lowered the stress hormone cortisol. Concluding that magnesium has “possible efficacy… as a mood stabilizer”.[xv]

Magnesium may relieve symptoms of ADHD

Magnesium in the treatment of ADHD is becoming more mainstream. And there is a growing body of research that supports the idea that one of the factors causing ADHD is a lack of magnesium.

A study in Poland showed that 95% of the children examined with ADD or ADHD were magnesium deficient.[xvi]

Magnesium Recommended Dosage

Recommended magnesium dosage in most common forms is 400 mg per day. But the problem is most magnesium supplements don’t work well as a nootropic. Because they don’t cross the blood-brain barrier.Magnesium recommended dosage

Research begun at MIT by Dr. Inna Slutsky came up with a new magnesium supplement called Magnesium-L-Threonate (MgT). This new magnesium compound easily crosses the blood-brain barrier.[xvii]

This form of magnesium was patented and now produced by MagteinTM Science. Several supplement companies sell magnesium with this branded form of magnesium.

Recommended dose of Magnesium-L-Threonate is up to 1 gram per day to avoid magnesium deficiency.

Chelated magnesium and lab-grown magnesium are suitable alternatives and covered in more detail below.

Magnesium is water-soluble so you don’t need to take it with a meal, or healthy fat.

Magnesium Side Effects

Most forms of magnesium can cause diarrhea, and bloating, and can lower high blood pressure if used in excess. So, be careful if you are using meds to lower blood pressure because using too much magnesium can mess with how this med works.

Magnesium-l-Threonate contains less elemental magnesium per dose and should not cause gastrointestinal upset.

Best type of Magnesium to buy

Magnesium is sold as magnesium aspartate, Bisglycinate, citrate, lactate, oxide, chloride, Taurate, magnesium L-Threonate, magnesium citrate, and magnesium sulfate.

Depending on the type of magnesium; it comes in capsules, chewable tablets, powder, extended release tablets, or in a liquid solution.

Magnesium oxide is widely available in supermarkets, drug stores and vitamin shops. It’s popular because it’s cheap to manufacture. But it’s not chelated, and your body does not recognize it as a mineral it can readily use.

As an individual supplement, the patented form of magnesium-l-Threonate (MgT) called MagteinTM easily crosses the blood-brain barrier. And is recommended because even in high doses does not cause diarrhea.

Most multivitamins include a small amount of magnesium oxide which is useless as an ingredient.

A far better option is Performance Lab’s NutriGenesis Multi for men or women which includes their proprietary NutriGenesis® form of magnesium grown in a yeast culture. It’s nature-identical and highly bioavailable.

One of the many benefits of magnesium as a nootropic is in helping you fall asleep and stay asleep. But you need higher doses of magnesium to accomplish this. And I get my extra magnesium from …

Performance Lab® Sleep which contains a combination of magnesium Bisglycinate, magnesium Taurate, and NutriGenesis® magnesium. This sleep stack also contains L-Tryptophan and Tart Cherry Concentrate.

The magnesium in this sleep stack works with L-Tryptophan to help synthesize serotonin which then produces melatonin in your brain. And Tart Cherry is a natural source of melatonin. I highly recommend this nootropic sleep stack and you can find my full review here.

Nootropics Expert Recommendation

Magnesium up to 1 gram per day

Nootropics Expert Tested and ApprovedI recommend using Magnesium as a nootropic supplement.

Your body does not make Magnesium on its own. So to get its benefits it needs to come from your diet. Or you must take it as a supplement.

Magnesium is especially helpful for boosting memory, learning, recall, mood and cognition.

Magnesium is also particularly useful to help alleviate some of the symptoms of ADHD. And to help restore memory caused by neurodegenerative disease like Alzheimer’s.

While most forms of magnesium are helpful for overall health, most are not very helpful for cognitive health. So choose your magnesium supplement wisely and perhaps even pair with Vitamin D to avoid Vitamin D deficiency.

Magnesium is also useful to help you fall asleep and stay asleep. I recommend my favorite sleep stack Performance Lab® Sleep which has magnesium, L-Tryptophan and Tart Cherry extract.

As an individual nootropic supplement, I recommend magnesium-L-Threonate (MgT). Because MgT has been proven in the lab to easily cross the blood-brain barrier. And to boost cognition.

And if you are counting on getting at least some magnesium from your multivitamin supplement, know that most brands use magnesium oxide which is cheap and not bioavailable.

Performance Lab’s NutriGenesis Multi for men or women is a better choice because it uses nature-identical, lab-grown vitamins and minerals including magnesium. Which are digested easily and go straight to every cell in your body for the energy and repair you need every day.

As an Amazon Associate I earn from qualifying purchases. This post may also contain other affiliate links and I will be compensated if you make a purchase after clicking on my links.

[i] Grober U., Schmidt J., Kisters K. “Magnesium in Prevention and Therapy” Nutrients. 2015 Sep; 7(9): 8199–8226. (source)

[ii] Slutsky I., Abumaria N., Wu L.J., Huang C., Zhang L., Li B., Zhao X., Govindarajan A., Zhao MG., Zhuo M., Tonegawa S., Liu G. “Enhancement of learning and memory by elevating brain magnesium.”Neuron. 2010 Jan 28;65(2):165-77. (source)

[iii] Rude R.K., Singer F.R., Gruber H.E. “Skeletal and hormonal effects of magnesium deficiency.” Journal of American College of Nutrition. 2009 Apr;28(2):131-41. (source)

[iv] Wang D., Jacobs S.A., Tsien J.Z. “Targeting the NMDA receptor subunit NR2B for treating or preventing age-related memory decline.”Expert Opinion on Therapeutic Targets. 2014 Oct;18(10):1121-30. (source)

[v] Palacios-Prado N., Chapuis S., Panjkovich A., Fregeac J., Nagy J.I., Bukauskas F.F. “Molecular determinants of magnesium-dependent synaptic plasticity at electrical synapses formed by connexin36.” Nature Communications. 2014 Aug 19;5:4667. (source)

[vi] Xu Z.P., Li L., Bao J., Wang Z.H., Zeng J., Liu E.J., Li X.G., Huang R.X., Gao D., Li M.Z “Magnesium Protects Cognitive Functions and Synaptic Plasticity in Streptozotocin-Induced Sporadic Alzheimer’s Model” PLOS One September 30, 2014 (source)

[vii] Garfinkel L., Garfinkel D. “Magnesium regulation of the glycolytic pathway and the enzymes involved.” Magnesium. 1985;4(2-3):60-72. (source)

[viii] Swaminathan N. “Why Does the Brain Need So Much Power?”Scientific American April 29, 2008 Retrieved May 21, 2016 (source)

[ix] Wang D., Jacobs S.A., Tsien J.Z. “Targeting the NMDA receptor subunit NR2B for treating or preventing age-related memory decline.”Expert Opinion on Therapeutic Targets. 2014 Oct;18(10):1121-30. (source)

[x] Yu X1, Guan P.P., Guo J.W., Wang Y., Cao L.L., Xu G.B., Konstantopoulos K., Wang Z.Y., Wang P. “By suppressing the expression of anterior pharynx-defective-1α and -1β and inhibiting the aggregation of β-amyloid protein, magnesium ions inhibit the cognitive decline of amyloid precursor protein/presenilin 1 transgenic mice.”FASEB Journal. 2015 Dec;29(12):5044-58. (source)

[xi] Saylor P., Wang C., Hirai T.J., Adams J.A. “A second magnesium ion is critical for ATP binding in the kinase domain of the oncoprotein v-Fps.” Biochemistry. 1998 Sep 8;37(36):12624-30. (source)

[xii] Madison D.V. “Mechanisms underlying long-term potentiation of synaptic transmission” Annual Review of Neuroscience 1991. 14:379-97 (source)

[xiii] Landfield P.W., Morgan G.A. “Chronically elevating plasma Mg2+ improves hippocampal frequency potentiation and reversal learning in aged and young rats.” Brain Research. 1984 Nov 19;322(1):167-71. (source)

[xiv] Jacka F.N. et. Al. “ Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study” Australian and New Zealand Journal of Psychiatry Volume 43, Issue 1, 2009 (source)

[xv] Held K., Antonijevic I.A., Künzel H., Uhr M., Wetter T.C., Golly I.C., Steiger A., Murck H. “Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans.”Pharmacopsychiatry. 2002 Jul;35(4):135-43. (source)

[xvi] Kozielec T., Starobrat-Hermelin B. “Assessment of magnesium levels in children with attention deficit hyperactivity disorder (ADHD).”Magnesium Research [1997, 10(2):143-148] (source)

[xvii] Slutsky I., et. Al. “Enhancement of Learning and Memory by Elevating Brain Magnesium” Neuron Volume 65, Issue 2, p165–177, 28 January 2010 (source)

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Join The Discussion - 251 comments

David Kincaid
December 14, 2020

Thanks again for another great article! My question is how is magnesium best absorbed (with food or on an empty stomach) and are there any supplements that you shouldn’t take at the same time as magnesium to avoid interactions or loss of effectiveness? Thank you!

    David Tomen
    December 16, 2020

    David, magnesium is water-soluble so you don’t need to take it with a meal, or healthy fat.

    And you do not need to worry about anything competing with magnesium either. But since higher doses like 400 mg are recommended it’s best to take it before bed.

      Mark Painter
      December 22, 2020

      David, so you don’t feel that taking magnesium chelated with an amino acid alongside a high protein source food like poultry or beef would reduce it’s absorption due to competition with the aminos in the meat?

        David Tomen
        December 22, 2020

        Mark, according to this study, “Increased intakes of protein and fructose improve apparent magnesium absorption (magnesium intake minus fecal excretion) in humans”. And “the effects of dietary components on magnesium absorption probably are critically important only at low intakes of magnesium” https://pubmed.ncbi.nlm.nih.gov/1496118/

Kevin
December 3, 2020

Hi David,

What is your take on magnesium hydroxide plus seltzer (CO2)rendering magnesium bicarbonate? I hear the bicarbonate helps lower ph but how available is the magnesium compared to these other forms?

I find this is working for me but just wondering if it could work better with MgT.

    David Tomen
    December 4, 2020

    Kevin, another name for Magnesium hydroxide is Milk of Magnesia which is used as a laxative. Great for your gut. And thank God, it doesn’t make it past the blood-brain barrier. That could get ugly. 🙂

Fernando
December 1, 2020

Hi David, I would like to know please if consuming 400 Mg of magnesium citrate will give me benefits such as crossing the Blood Brain Barrier? or what disadvantages does this form of magnesium have? (It is the only one that I can obtain in my country besides Carbonate and Oxide)

– The other question in the recommendations you mention consuming 1 gram per day, but I have read that in some answers that 400 Mg is enough, is it correct?

    David Tomen
    December 2, 2020

    Fernando, 400 mg of magnesium per is sufficient. You can use up to 1 gram but it’s not necessary.

    Magnesium citrate is good because it also provides a bit of a laxative effect if that’s what you need. Magnesium glycinate is better if you want the brain benefits. Carbonate and oxide forms are not good choices. They’re cheap and provide little benefit.

      Fernando
      December 2, 2020

      Thanks for Responding David, Do you mean that although Magnesium Citrate does not cross the Blood Brain Sweep, it still provides benefits of magnesium itself, such as helping to sleep?, (I am not looking for the effect of going to the bathroom)

      The other question is all magnesium glycinates Are they chelated or can there be non-chelated versions? And if they were, would they still be better than the other citrate versions for example?

      Would you also help me to confirm please if this form of vitamin E is good enough and has 8 isomers in the ingredient list?

      NOW Foods Vitamin E with mixed tocopherols

      Finally I would like to know please if Is it still necessary to consume Vitamin K1 if the diet is insufficient of it or our body could be fully benefited only with the supplementation of vitamin K2 without the need for VK1?

        David Tomen
        December 4, 2020

        Fernando, if it’s not chelated, your body does not recognize it as a mineral it can readily use. Magnesium L-Threonate was specifically designed to cross the blood-brain barrier. But other chelated forms of magnesium is sufficient amounts and used daily long-term will work as well.

        Magnesium that is not chelated is basically ground up rock. Do your best to get one that is chelated even if it’s not L-Threonate. Regular chelated magnesium helps sleep by relaxing smooth muscle which relaxes you and prevents muscle twitching. Which contributes to quality sleep. Any chelated form of magnesium is better than citrate or oxide.

        That NOW Foods Vitamin E should work well because it has the full spectrum of isomers which work together.

        It is not necessary to use Vitamin K1. Your body and brain need Vitamin K but it uses the sub-types that come in Vitamin K2.

        Fernando
        December 4, 2020

        I know you are a very busy man but you have changed my life with your answers. thanks for your generosity David.
        I understood what you told me but, I only have a doubt, in my country there are only magnesium Glycinates that do not specify that they are Chelates and I fear being deceived by the companies, They do not say TRAACS either. In short, can there be magnesium Glycinate not Chelated?, or even if not specified, all Magnesium Glycinate are chelated?

        Finally, I just want to know if this form of vitamin K2 is enough to cover my daily requirements? Now Foods Vitamin K2 (MK7)

        And I like to know your opinion, please, about the rule of drinking 8 glasses of water a day, is it true or does it actually cause overhydration?

        I promise to share your work until I die as a thank you for your help

        David Tomen
        December 6, 2020

        Fernando, if it’s labeled Magnesium Glycinate it’s chelated.

        As for Vitamin K2, ideally you’d get a supplement that includes all K2 sub-types including MK-4 and MK-7. This one by NOW Foods includes MK-7 which is critical. If that is all that is available I suggest buying that supplement. Far better and beneficial than just plain Vitamin K1.

        I think the old ‘rule’ of drinking 8 glasses per day is an over-simplification. You drink enough water to keep you hydrated. Too much can be dangerous to your health. As can not enough water.

Luanne
November 28, 2020

Hi David,
I really appreciate your thorough insights and am hopeful that you can help me with a Magnesium issue I’ve been trying to solve for years. I know that other people have it too, because i see questions about this all over the internet, but “experts” always dismiss it as being due to something else. Magnesium increases urination for me, to such an extent that it feels excessive and problematic…like I’m actually depleting minerals from my body. I have tried every form of magnesium I can find, and this problem continues. The only thing I’ve found that impacts this at all is to simultaneously supplement with calcium. This HELPS but doesn’t SOLVE the problem. And I keep reading negative things about taking more calcium than magnesium… Do you have any information about why this is happening, and what I might do about it? I’d like to take Magnesium because I struggle with almost all the issues linked to deficiency. Thanks.

    David Tomen
    November 28, 2020

    Luanne, magnesium helps relax smooth muscle cells. Which is one of the benefits of magnesium for sleep. Unfortunately, that would also relax smooth muscle cells in your bladder. Making you feel like you want to pee more often. Don’t think there’s any getting around that.

    You may want to try magnesium L-Threonate which was designed to cross the blood-brain barrier. Maybe that would help? Not sure but worth trying.

Rica
November 3, 2020

Hi David

Thank you so much for your help. I’m so so truly appreciative of your guidance. I found this study on Magnesium and ADHD.
https://www.ncbi.nlm.nih.gov/books/NBK507249/

Are they using Magnesium-L-threonate? I only have Magnesium glycinate. Do you think it would be just as effective? I wanted to use this with some P-5-P I purchased to help my 6yr old with ADHD symptoms.

Again thank you for the guidance

    David Tomen
    November 4, 2020

    Rica, I’ve found magnesium glycinate to be effective. You do not necessarily need to use magnesium L-Threonate.

Serge
October 18, 2020

Hello David
Magnesium Bisglycinate also call chelated magnesium?
thanks

    David Tomen
    October 18, 2020

    Serge, yes, it is magnesium chelated with glycine.

Cy
July 26, 2020

David

I just kinda had an odd experience with Magnesium Chloride. I had my mother who has dementia on a regimen. I strongly believe that the 2000 mg doseage of curcumin that i was giveing her twice per day was helping her. She started putting sentences together and talking more clearly. She was doing great until i introduced oral magnesium chloride to her system. I was doing magnesium chloride topical oil for about. 2 weeks and she was doing fine. But then i put her on magnesium chloride oral. I at first started her on lose dose each nite before bed to ease her in to the magnesium chloride. I bumped her dose up little by little each nite slowly for about three nites. Each following morning she seemed alittle more agitated and less conversating. Then the 4th 5th and 6th nites i gave her larger doses and her agitation REALLY picked up. So i figured after about 6 days on oral magnesium chloride- i figured just to give it up. I sent back my magnesium oral and topical supplements back for a refund. Meanwhile shes still agitated. I wish i wouldnt of tried the oral magnesium chloride. I believe it might be the culprit in her agitation resurfaceing. Does oral magnesium chloride take away from other supplements effectivness?

    David Tomen
    July 26, 2020

    Cy, it sounds like magnesium chloride was the culprit here. Not a good idea to use it as a supplement. It’s the cheapest form a magnesium available and used for magnesium metal production, dust and erosion control, and in gardening.

    The only minerals humans should be consuming are chelated. And for nootropic value it’s why we use Magnesium L-Threonate.

      Cy
      July 26, 2020

      Well the Magnesium Chloride i bought was pharmaceutical grade and based off of the reviews on amazon i assumed it was safe and effective but mom didnt react good to it. Ive been really working hard on her. Its taken me years. She was really starting to come around. I was feeling great! But this has reversed all of that. I hope and pray she can get back to where she was ten days ago?? I think i will try that magnesium l theornate instead. Thanks David

John
June 19, 2020

Hi David. Just picked up Magnesium Glycinate. Looking for it to help with my anxiety and depression. The bottle indicates take 2 pills/400mg. Do you think this dose will help?

I’m taking it in addition to fish oil with 1,000mg EPA, and Vit D3 3,000 IU. I’m also going to add L-Tryptophan 500mg at night. Is this all a good approach or do you have any recommendations? I just started all this as I can’t handle the side effects of anti-depressants.

    David Tomen
    June 20, 2020

    John, it’s worth trying. But it depends on the root cause of your anxiety and depression. I’ve written a couple of posts to help you figure that out if you’re interested:

    https://nootropicsexpert.com/best-nootropics-for-social-anxiety/
    https://nootropicsexpert.com/best-nootropics-for-depression/

    Please study those posts to see what you’re dealing with. And why a methodical approach to experimenting with different nootropics may be what it’ll take for you to start feeling better.

      John
      June 21, 2020

      Thanks, David. Actually, your posts are what led me to trying L-tryptophan. Before that, I was considering St. John’s Wort and did pick up Perika. But after I read your post on SJW, I get the feeling that you think it is too risky. Is that correct or would you recommend still trying it? I took L-tryptophan last night and today I do feel more relaxed. Hope it is not placebo and it’s actually effective for me.

      I’m also intrigued by Ashwagandha. Would there be any issues adding it to what I’m currently taking?

        David Tomen
        June 21, 2020

        John, honestly I can’t remember what your already taking. But if you’re not using any prescription meds then you may want to try St.John’s wort. I caution people from using St. John’s wort because it’s so potent. But if you’re careful and don’t take it with any drug that may be contraindicated with it then try it and see if it works for you.

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