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__________________________________________________________________________________________ See also one member's description of a bad reaction: magnesium-sensitivity-bad-reaction __________________________________________________________________________________________ PLEASE NOTE: Some magnesium tablets contain additional ingredients. Calcium: cancels the calming effect of magnesium and should be taken 2 hours apart B vitamins: can be activating, especially B6 Magnesium can be calming and reduce anxiety, like a calcium channel blocker. Our diets often don't supply us with enough magnesium, which is important for nervous system health and autonomic regulation, as well as just about every operation in the body. Don't overdo taking magnesium -- too much will give you diarrhea. Start with 25mg. (I was never able to take more than 50mg-75mg at a time, but others can take much more.) To start, you will want to get 100mg tablets you can cut up or 100mg capsules you can open, so you can try a lower dose and gradually increase if you wish. Drug stores most often carry magnesium carbonate, but magnesium citrate is a type that's gentler on your stomach and absorbs well. I found if I dissolved magnesium citrate in ice water and sipped it, this reduced withdrawal anxiety quite a bit. Some people think magnesium glycinate, a chelate, has even better absorption, is easier on the gut, and has other health benefits. See Chris Kresser http://chriskresser.com/handouts/natural_prevention.pdf Albion process magnesium glycinate chelate is a good-quality magnesium supplement. These products are carried by Bluebonnet, Designs for Health, Life Zone, Metagenics, Olymp Laboratories (Poland), Optimal Nutrients, Solgar, Swanson, Trophic (Canada), and other brands. Doctor's Best also offers a high-quality chelated magnesium glycinate. Some people get magnesium by taking hot baths in Epsom salts (magnesium sulfate), See Epsom salts baths -- another way to relax with magnesium Others rub on magnesium oil. It's not really an oil; under high pressure, magnesium is dissolved in water. The magnesium is absorbed through the skin. This is a another way of taking magnesium. Some find it gentler than taking magnesium by mouth. Another option is homemade magnesium bicarbonate water, see Instructions For Making Homemade Magnesium Water If you take too much magnesium, you will know because you'll get stomach cramps or diarrhea. Reduce the amount you're taking if these things occur. NOTE: Magnesium is more effective taken in divided doses throughout the day. There's no need to take one large daily dose, you'll absorb it poorly. You might find you can take 50mg or 100mg magnesium 4 times a day or so and it will help you relax. Build up slowly. ADMIN NOTE: Summary of the topic, up until post # 372 (Mod note 2019 December, some of the links below are not working at present, most of the information is in this topic though, 14 pages now, and we'll get to work on the hyperlinks ASAP, thanks for your patience, mmt) How to make creams and sprays Studies on blood brain barriers Mag for achy knees When Magnesium makes you Worse Magnesium Supplementation Article Recipe for magnesium spray Recipe for magnesium water How to Change Your Life with Magnesium by Dr Carolyn Dean Descriptions of many forms of magnesium Answers to many questions by Jan Carol A detailed post from Jan Carol Results one member had from a variety of magnesium forms. Many members noticed improvements in w/d symptoms. Some of the specifics reported were: improved short-term memory; general withdrawal improved by 90% for one member; improved restless legs; less cramps; nerve-damage pain was eased; depression lessened; akathisia improved. Mag chloride oil helped with joint pain and reduced constipation Mag oil stopped pins and needles. GiaK also had good results with magnesium oil Mag maleate helped with relaxation Epsom salt lotion relaxed muscles, and helped with cortisol spikes Mag citrate cream helped achy knees and was calming Chelated mag was found to be good for sleep. (In general, Magnesium may be better taken in the evening if it makes you sleepy.) Some members noticed worsened side-effects. These included: dizziness; disorientation; worse short-term memory; tingly skin; tired; heart palpitations; worse sleep; agitation; lip twitching; brain zaps, twitching body; facial tingling; ear pain; racing heart. When taking magnesium glycinate, a member noticed increased sleep-apnoea and worsening of all their other symptoms; a member noticed anxiety from Epsom salts. However, in nearly all cases, worsening symptoms was a result of taking TOO MUCH magnesium. In some cases members found they could tolerate some forms of magnesium better than others. Overall it seems to be well worth following the ‘start low’ advice, and trying out different types to see what you might tolerate. Mag oxide is less well absorbed than other forms. Magnesium citrate and magnesium glycinate are supposed to be the most biologically available and effective, but may be more expensive. Useful Excerpts from the thread From Dave, a moderator: ‘I tried most of the mags. Malate, citrate, glycinate, etc. Glycinate was the one that really resonated with me as well. It's the one I take consistently. It is the ultimate chill pill. I will take 200mg before an aspirin for a headache. If I have very high anxiety or trouble settling in the evening, 200mg will cut into the negative feelings and stabilize me - soothe me. I've taken up to 800mg of Doctor's Best mag glycinate in a single day w/ no adverse reactions. That was in acute withdrawal. I took it 200mg at a time spread throughout the day. It really helped me. We are all so very deficient in magnesium as it is. Stress further depletes us. It is truly a supplement well-worth trying while navigating withdrawal. Glycinate reigns supreme amongst the mags for me, but I do like Natural Calm mixed into seltzer water with a splash of cranberry juice. Moderator JanCarol compared the following types of magnesium ‘Magnesium chloride crystals - 1 cup - 20 min soak - was almost sedating, very relaxing, very calming, very "all is well with the world." Magnesium Sulfate (Epsom Salts) - 1 cup - 20 min soak - was mildly relaxing, felt good on the muscles, but didn't feel like it affected emotion much at all. I was glad I took the bath, but it didn't feel nearly like the "secret weapon" the magnesium chloride is. I think the effects of the Epsom Salts were not as long acting, either. I have had fewer headaches upon starting the citrate and maleate. No change in emotional output or anxiety - unless I would take a mag chloride bath!’ What is Chelation? By Scallywag: ‘Chelation is a process used to trick the body into treating a mineral like a food by bonding the mineral with an amino acid such as L-glycine. When minerals aren't chelated, our body sees them as the "rocks" they are and is more likely to excrete them unused. A chelated mineral is more likely to be absorbed because our body sees it and treats is as food. Foods are far better absorbed than rocks. All magnesium glycinate products are magnesium chelated with L-glycine. I've never seen a magnesium lysinate product before, but that doesn't mean anything. Lysine is an essential amino acid, meaning we can't make it on our own so we have to get it from food.’