I always understood that one should take 2 parts Calcium to 1 part Magnesium, and since you are such a fan of Magnesium, how should it be dosed and in combination with what? Thanks
hi vesta, i used to see that recommendation as well. not sure if it reflects overall distribution in foods or something else. sometimes you do see 1:1 cal mag or even 1:2 cal mag supplements, but they are certainly less common.
imho magnesium should be dosed and combined with calcium according to individual needs.
dietary intakes of magnesium should be maximized. food takes care of the cal mag balance for you, to some extent. some foods have just one, some just the other, some both. where foods contain both, i don't see consistency re one being higher than the other. haven't done an exhaustive analysis though.
as for supplements. the inorganic less soluble forms of mag supplemet can be useful as laxatives, but you don't absorb or retain much from those. hence their efficacy as laxatives. magnesium citrate is an organic form, moderately absorbable, and a useful one for night time as it's calming and soothing. magnesium glycinate is a good organic form, well absorbed. i use that one during the day.
as for combinations, in my experience the more d3 you take (the zinc-d3 connection is another story altogether), the more magnesium you need. you have to take some magnesium with d3, and some at another time - otherwise you can get into trouble with magnesium depletion. i did. NOT FUN.
i also haven't had much fun blending magnesium with calcium. to date, to my recollection, i have not yet seen research indicating calcium is a particular problem for ms patients. i understand the recommendations for ms patients purely as an adjunct to therapeutic intakes of vit d3 and magnesium. so that means it really depends on the individual.
personally, i used to try to supplement calcium to match my supplemental magnesium, but i can't handle it. adding calcium makes my muscles feel spastic, which i interpret as a cal mag imbalance. sometimes calcium supplements even make my back (kidneys?) ache.
over the years, my daily requirement for supplemental magnesium has dropped, while my serum levels have risen to a healthy level compared to initial tests. i interpret this a reflection of efforts to increase dietary intakes, balance against d3 intakes properly, and to find the most absorbable forms of supplement, all of which seems (finally!) to have replenished previously depleted tissue stores. i actually reached a point over the last few months where i tried to increase daily intake of mag, and felt weakness in my legs as a result. the weakness resolved when i went back to my usual daily magnesium regimen.
my conclusion is that my diet provides sufficient calcium but not quite enough magnesium to stay in balance. i have taken too much calcium before, and same thing with magnesium, so i know what both feel like. and i feel good when i only take magnesium and leave calcium to diet.
overall it's a pain in the butt but i have concluded that dosing and combinations are a pretty personalized thing.
long answer to a short question but i hope that helps