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Taking Magnesium tablet everyday changes my life

61 points by ebfe1 ↗ HN
Just like the title said - I have always been active & semi-fit but in recent years, I suddenly got struck with terrible muscle soreness. I would often get cramps when waking up, play sport or bad soreness after a light jog, lifting weight or doing any kind of exercise. The soreness won't go away for days, sometimes a week or two which made it really hard to do any kind of exercise and I feel sluggish all the time and this went on for ages without me knowing why and doctor just discard it as "you just need to get used to exercise and it will get better". A year ago, I was just looking for why I get these leg cramps every 2 days, someone suggested taking Magnesium and Vitamin B - This was the turning point.

Now, 12 months later and i'm enjoying my life again! I am now able to run up the hills with my kids, wake up without leg cramps at all and the soreness from lifting weight heals within half of a day or a day. I just want to share this if someone is struggling with similar problem as I recently shared it with my dad and a couple of relatives and almost everyone were having great results so it seems like a not very well-known thing. :)

81 comments

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rep_movsd
What form of Magnesium? What dosage?
ebfe1
I started with 300mg every night - 2 tablets from a brand called Swisse. I am now taking just 150mg a day since I think my body is back to normal. They also have powder type and i was also taking that at the beginning and your body absorb it really quick!
Wurlitzer
OP was probably asking about the form, as in citrate, oxide, glycinate, etc.
ebfe1
citrate was what I had/have (my wife usually buy it for me and I just looked at the label) and you just taught me a list of other options I never knew about! XD
throw_away1525
I'm very curious about the variability of mineral content of our foods. Surely it depends on a number of factors, such as the mineral content of the soil the food was grown in, and yet if you search for this you will find that a banana (for instance) has 358 mg of potassium per 100 grams of fruit. Well... what's the +/- on that?
kuhewa
A lot of minerals are physiologically controlled and might be influenced by, but won't simply reflect environmental concentrations. Ions like potassium will affect osmolarity so probably are controlled to maintain homeostasis.
Lapsa
wasn't zinc needed for leg cramp relief?
n4r9
Both zinc and magnesium deficiencies can cause muscle cramps.
benjaminwootton
I like it too. It’s the only supplement which has an effect on me. It helps me sleep well and settles any anxiety.

I seem to build a kind of tolerance to it so only take it when I need it, perhaps due to my levels getting low.

I think I take 200-400mg of Magenesium Glycate. I’m told it’s worth getting a good brand.

You can also get a magnesium spray which works really well for sleep if you spray it on the soles of your feet! I was skeptical but I’ve tried it a few times and slept like a baby so I’ll save that for times when I really need a lie in.

fasteo
If I may ask, how is your diet ?
ebfe1
I ate everything - I'm born lucky with high metabolism so I don't gain weight easily and have pretty lean body. After taking magnesium&B complex, my diet has not changed but the cramps were gone and my muscle recover much quicker than before.
acadapter
Which type of vitamin B? Or is it a combination of all?
ebfe1
Yea - this is a bit confusing to me but I just take B complex.
eurasiantiger
That certainly is more of a factor than magnesium.
daneel_w
Thanks for sharing. Hopefully the information can reach and help others. Do you happen to know what the biological/medical reason behind the problem was and how the magnesium/VitB supplements help?
ebfe1
It was not obvious to me at the time but after some research, it turned out magnesium deficiency cause muscle cramps and it is also one of the key element for muscle recovery/growth.
roelschroeven
It's pretty common knowledge that magnesium can help against cramps; I didn't really know about muscle soreness;

But the thing is: it helps only if the cramp, or the muscle soreness, is caused but a magnesium deficiency. There can be many causes; if the cause is something else and your body already has enough magnesium, taking extra magnesium won't help. I guess in the case of magnesium it doesn't really hurt if you take somewhat more than you need, so it's probably fine to experiment within reason.

amelius
Magnesium can also cause loose stool.
kuhewa
I like a magnesium chelate, have one with some kava in it for nighty night time
draugadrotten
Bananas are great for this and other reasons. Almonds, Cashews, Pumpkin seeds.. Modify your breakfast habit and there is no need for pills.
ebfe1
100% I do eat more of these food and the nuts are great! I think in my case, My body either doesn't absorb it well or it really was due to bad diet but I needed the tablet at the time to get back to normal.
Eisenstein
Don't take magnesium oxide -- it is a potent laxative. There are different types of magnesium, so do some research beforehand.

I used to get 'charley horses' every so often which are extremely painful for a short time, and figured out I wasn't getting enough potassium. Eat your greens!

jona-f
I have a similar story (muscle cramps, extreme morning tiredness) and magnesium does wonders. I would describe magnesium oxide as a "slight" laxative and I'm perfectly fine if i take the cheap magnesium pills a quarter at a time. YMMV
kevviiinn
Any magnesium is a potent laxative but you actually have it fairly wrong. The oxide version doesn't absorb as well as the chelated versions such as bisglycinate, so its actually a worse laxative and worse supplement in general. The issue is also avoided if you take it with food
jona-f
I think it's the unresorped magnesium that causes diarrhea by osmosis. At least that's one of the supposed mechanisms. I find it irritating how confidently you present your half knowledge, especially since you're giving medical advice.
kevviiinn
I think you need to reconsider what you understand as medical advice, I'm simply commenting on mechanisms of magnesium and absorption, however you are correct that it is the osmotic effect of intestinal magnesium that is thought to cause the laxative effect
jononomo
I find that just drinking some warm water with a half-teaspoon of potassium chloride and a half-teaspoon of sodium chloride dissolved in it is an effective way of immediately curing charley horses.
petodo
did you do your blood analysis to see if you are not missing something?
jasfi
There are supplements which can do that for people, and I think magnesium and B complex would have a positive effect on most people. It's so important that I think it should be taught in schools.

Another potentially life changing supplement is Ashwagandha. But crucially I only take one if I feel too stressed, not every day, as that could reduce stress levels too low.

ebfe1
I'm so gonna give Ashwagandha a go ;) Stress free life is the best!
wholinator2
Be careful with trying lots of things. With supplementation you wanna go slowly and keep it small. I don't know if you've seen the threads where people post their "stacks" which are extremely expensive, hugely overdosed, and typically contain mood altering and potentially addictive compounds (more so in the nootropics space), but unless you have infinite money and time and risk budget i'd be more careful than they are.

Good thing to do is look up the contraindications of the things you take. Vitamins and minerals very rarely have any but when you get into mood altering things like Ashwaganda or St Johns Wort you wanna really know what your getting into as there can be dangerous combinations sneakily hidden.

ebfe1
100% this - I love to hear from others' experiences and what work for them but always do my own research before considering taking them myself :).
jasfi
Totally agree, also, change one thing at a time. Give it some weeks/months to see if what you changed works for you.
dsego
What about NAC?
jasfi
I tried it but it didn't work well for me.
dsego
Not sure why, but a few of these nootropics that I tried seem to just make me nervous or irritable, things like citicoline, nac and possibly even ashwagandha.
Rastonbury
What form do you take? Glycinate?
ebfe1
I only learn about Magnesium Glycinate now... I have been taking Magnesium Citrate ... works well for me...

But reading online... I see why Glycinate maybe better for some XD:

> "This form of magnesium is less likely to have a laxative effect than magnesium citrate"

ndsipa_pomu
I wonder if you'd be better off getting magnesium from dark chocolate instead as that also has a bunch of other goodies in it
fredgrott
You might want actually Cacao bakers non-semi sweet chocolate....

The Explain Like You Were 5:

1. That phrase refers to the fact that pure cacao gets the acid treatment in processing instead of the heat and acid treatments which tends to severely reduce the good ingredients of raw chocolate in the first place.

Bias: It's part of my ADHD treatment.

papito
I drink Nuun [Sport] electrolytes and that eliminates cramps when I work out. As we get older, our bodies cannot hold as much water, so hydration is key.
ebfe1
This is a great tip and cannot agree more! I also start drinking a lot more water and even bought a 2.2L jug to drink at my desk!
assimpleaspossi
When I get cramps, it's usually from a lack of hydration and just drinking water solves that.
Cthulhu_
While this is true, you also need to ensure your salts and minerals are kept up to date. I mean your sweat tastes salty, that salt needs to be replaced.
carabiner
Counter-example: I started taking Magnesium a few weeks ago after Huberman recommended it for sleep. It didn't really do anything to my muscle soreness (I'm very athletic).

Also, posts like yours show up in /r/nootropics every day. "Taking supplement X changed my life!" Almost always sound like placebo, especially when it's a medication that takes weeks to have an effect and the user claims it fixed their life in a day.

ebfe1
> medication that takes weeks to have an effect

I don't disagree with the rest but talking from my own personal experience, taking magnesium had almost an immediate effect on me but perhaps it's not the same for everyone.

Totally agree that there are other factors that may contribute to muscle soreness but I think taking magnesium is a good, harmless experiment if you have not tried. Also perhaps you may find other potential answers reading through some of the responses here :) Good luck mate!

stevewodil
Supplementation won’t have affects unless you’re already deficient in something, so these users are probably having real results but it’s due to an initial deficiency
jona-f
Good point, OP should definitely check their intestinal health.
doix
I suspect it depends if you are deficient in some mineral in the first place if it makes a difference or not.

Sure the people that claim it fixed their problem in a day, it's probably a placebo, but I suspect for some people things really do help them.

If you eat a "balanced diet" (whatever that means), then you probably don't need any supplements. I noticed after I was drinking Huel for breakfast for a few months, I felt much better in general.

muzani
Is it magnesium oxide? Normally magnesium citrate or magnesium bisglycinate is recommended, because it absorbs better. Notably OP mentioned in another comment that they use magnesium citrate.
bigtex
There are different forms of magnesium that benefit different parts of the body. In my case I take one that helps with heart palpitations.
amelius
Yeah, supplements can have a "honeymoon phase" sometimes, but it will wear off quickly.

Sadly, this phase is also when most people write their reviews of supplements.

jona-f
Yes, that's why nobody takes you seriously when you finally find something that does work. Magnesium for muscle cramps takes effect very quickly and i don't think muscle cramps are related to Placebo at all. It's very chemical, your muscles lack the magnesium to relax, so they cramp up. No room for your mind to play tricks, really.
hirundo
Mediated by the CNS or not, placebo effects are ultimately very chemical too.
wslh
People are different and react different. We used to forget that.
tpoacher
Magnesium deficiency can cause Potassium deficiency.

Trying to fix Potassiun alone wont work because Magnesium is required to absorb it, or something like that; can't remember the full details now.

And obviously if your symptoms are actually from a Potassium deficiency, trying to fix Magnesium alone won't work either, if you're still not getting enough Potassium.

So, your best bet is magnesium supplements and lots of bananas :p

Cthulhu_
What normal foods do you get magnesium from? I know bananas contain a lot of potassium, also important.

What I'm saying is, if tablets help, you should also look into your diet and determine what (if anything) is missing.

fergal
Magnesium levels in the water can vary fairly significantly from place to place.
ebfe1
From what I know nuts are rich in magnesium (Almonds and cashews) if that helps.
a4000
Highest density is pumpkin seeds followed by chia seeds.

Almonds, cashews and peanuts not too bad either.

Otherwise green leafy veg like spinach or avocado.

There's some in rolled oats, brown rice and milk too.

I usually track my diet and nutrients and find it fairly hard to get the meet the daily RDI for magnesium even when eating a lot of these magnesium containing foods, so it's one of the few things I supplement with regularly.

seydor
If only biology was as replicateable as code
drakonka
I've been taking it before bed most nights for sleep. There was a noticeable difference at first, but over time it became less drastic (maybe I was slightly deficient before and am now up to level? Just guessing). The effect seems more obvious if I don't take it for a few nights and then start again; could very well be a placebo, but I whatever works I guess.
ebfe1
100% this is what I experienced .. I was fine for months after taking the supplement then I went away for holiday, forgot my supplement and the leg cramps at night came back after sometime. When i came home, i started taking it again and the cramps were gone. Just from that experience, it confirmed to me that magnesium deficiency was the root cause.
dukoid
I had a similar experience with Potassium. I'd really recommend to get a blood test before taking any supplements.