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Benefits Of Magnesium Supplements


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#1 Kev

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Posted 23 August 2007 - 01:17 PM

I went through a period of experiencing severe muscle spasms in my legs, especially in the evening and at night.  Someone suggested to me that low magnesium could cause this.

I now take a magnesium capsule each day and cannot believe the difference it has made.

Not sure if the low magnesium level was running related, but I do run 2 marathons a year and run 4-5 times a week.

I eat a balanced and healthy diet, so was surprised that my magnesium levels were deficient.

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#2 Wobbler

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Posted 23 August 2007 - 02:24 PM

View PostKev, on Aug 23 2007, 01:17 PM, said:

I went through a period of experiencing severe muscle spasms in my legs, especially in the evening and at night.  Someone suggested to me that low magnesium could cause this.

I now take a magnesium capsule each day and cannot believe the difference it has made.

Not sure if the low magnesium level was running related, but I do run 2 marathons a year and run 4-5 times a week.

I eat a balanced and healthy diet, so was surprised that my magnesium levels were deficient.

Magnesium: endurance runners and walkers benefit from this mineral, which assists with muscle contractions and energy metabolism. Marathon runners may be low in magnesium due to loss during sweating. If you don't get enough magnesium your endurance may be effected, but be cautious! More does not mean better. Oversupplementation of magnesium can cause diarrhea and can interfere with calcium absorption and metabolism. The best food sources are nuts, molasses, whole grains, and dark, green leafy vegetables.

I have similar problems at night. Ill give magnesium a try and see how I go. Thanks for the tip.

Edited by Wobbler, 23 August 2007 - 02:51 PM.


#3 gonzo

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Posted 23 August 2007 - 06:20 PM

There is a sports drink ,ade by Endura that is designed to be used during exercise to maintain magnesium levels aso as to avoid cramps. It may be worth giving that a go.

#4 ChookLegsMonkeyBoy

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Posted 23 August 2007 - 06:25 PM

I've taken to popping a magnesium tablet daily for 4-5 days prior to a marathon. Seems to have helped with my previous cramping problem.
However, I've never suffered from night-time cramps, and can't comment on the use of magnesium for this situation.

#5 YumHallucinogens

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Posted 24 August 2007 - 09:07 AM

I remember reading a long way back in "The Lydiard Way" that Lydiard was advised by a Wollongong doctor that magnesium supplementation was a must for distance runners. I think he described recommended amounts to use.

#6 dave1678

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Posted 24 August 2007 - 02:28 PM

I just drink one scoop of Endura after most runs. My main problem has been trouble falling asleep due to muscle spasms this seems to help.

#7 Owly

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Posted 24 August 2007 - 05:17 PM

I have had problems with calf cramps at night all my life.  When I took up running I got calf cramps in my calves during and after long runs and speed work.  

I take Ultra Muscleze B Excelnow as it not only has magnesium but some other stuff I'm low in also.  When I stop taking it I certainly feel the difference pretty quickly  B)

#8 Buncha

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Posted 26 August 2007 - 06:32 AM

Similar to others I find that taking Blackmore's Magnesium Compound an hour before bed is great at avoiding night time cramps.  It also doesn't have the energy boost of other sources.

I also find that wearing the calf skins after a big race helps.

#9 Jason M

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Posted 26 August 2007 - 07:26 AM

A few years ago I used often get leg cramps at night.  Since I started taking Magnesium supplements, these are a thing of the past.  My blood Magnesium levels have always been in the recommended range, and haven't changed with the supplementation, but I rarely cramp anymore.

#10 sunny1

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Posted 26 August 2007 - 08:28 PM

About 5 months ago I did some internet surfing on 'restless legs'. I had been experiencing jumpy, restless legs at night and twitchy muscles while trying to go to sleep. This led to many sleepless nights, or nights with inadequate disrupted sleep. Several sites that I looked at suggested that lack of magnesium might cause this syndrome. I now have a magnesium tablet about 1/2 hour before bedtime and sleep like a log.

#11 Superchick

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Posted 26 August 2007 - 08:28 PM

Wow - I'm definitely going to give Magnesium a go.  I suffer badly with cramps, not only after challenging running but also during high impact aerobics.  Will let you know how I go - I can be a test guinea pig!

#12 Kev

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Posted 28 August 2007 - 07:26 PM

Thanks to everyone for the responses, interesting to see that so many other runners have suffered from "restless leg" syndrome / cramps / muscle spasms.

I have still had no recurrence of my muscle spasms/twitches since going on the magnesium, so this one lools like a winner.  The fact that I can now sleep better has had a very positive impact on my times.

Kev

#13 sunny1

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Posted 30 August 2007 - 09:15 PM

Sparkling mineral water can be a refreshing way of topping up on the magnesium intake.

#14 2feetoffground

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Posted 31 August 2007 - 11:32 AM

Calcium can block magnesium uptake so I try and take my magnesium when i am not having milk for a while.


Asprin and NSAIDS can also have an impact on magnesium uptake/retention.




2feetoffground

#15 sunny1

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Posted 01 September 2007 - 09:31 AM

"Asprin and NSAIDS can also have an impact on magnesium uptake/retention." 2feetoffground

Combined with frequent exercise and sweating that goes with that, we have a magnesium disaster! Thanks for the Calcium tip.

Edited by sunny1, 01 September 2007 - 09:31 AM.


#16 southy

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Posted 14 September 2007 - 12:04 PM

I suffer calf cramps after flying, but never during or after exercise. A friend of mine at work suggested magnesium. I came back from Perth and yes, the calf cramps hit me, really painful muscle spasms. I went to the shop and got a magnesium supplement. I mixed it straight away with water & drank it. Within an hour of drinking it my calves stopped cramping and I was ok again. I'm sold on the stuff now. Take it after every training session. REally seems to help me recover better. IT's a shame most sports drinls don't include it. Here I was drinking PowerAde thinking it might help avoid the cramps when it was actually useless.

#17 sharpie

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Posted 14 September 2007 - 10:27 PM

Last time I looked Staminade contained magnesium so it's worth a shot.
Also loading up on nuts and spinach (yum) will save money on the mag supplements which are very expensive for what they contain.

#18 blair

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Posted 15 September 2007 - 07:22 AM

I take Centrum everyday which contains 100mg of magnesium

#19 haggis basher

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Posted 15 September 2007 - 05:46 PM

I had been getting very bad spasms of cramps in my fingers after training.  Only last week, they became so painful and rigid, that they brought tears to my eyes!

I took some magnesium...within 10 mins gone, and so far not returned.

#20 walshy2

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Posted 15 September 2007 - 09:59 PM

i agree with earlier threads about endura.. will get rid of the cramps and help endurance too!!

#21 Wobbler

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Posted 16 September 2007 - 01:15 PM

View PostWobbler, on Aug 23 2007, 02:24 PM, said:

[I have similar problems at night. Ill give magnesium a try and see how I go. Thanks for the tip.

Well...been over two-weeks on the magnesium supplements. Haven't had a bad night with muscle pain and aches for 10 days.

Highly recommend giving this a go.

#22 Kev

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Posted 16 September 2007 - 06:12 PM

View PostWobbler, on Sep 16 2007, 01:15 PM, said:

Well...been over two-weeks on the magnesium supplements. Haven't had a bad night with muscle pain and aches for 10 days.

Highly recommend giving this a go.
Good to hear Wobbler, when I started this topic I didnt realize how common muscle spasms/cramps were in runners.  Magnesium sure has made a big difference to me.

I shopped arround trying to find the best/most economic supplement on the market, as the supermarket ones work out quite expensive, eg: One popular brand costs about $20 for 60 capsules, but you need to take 3 a day.  This works out about $1 a day.

My local health stores 250 capsule containers of Nutralife "Magnesium Complete" for about $50, and you only need to take 1 capsule a day for the same benefit.  It also contains the magnesium in 3 forms (Oxide, Orate and Phosphate) in a combination designed to allow an even dispersal over 24hrs.  The cost only works out at 20c a day compared to $1, and I have found it far superior in effect.

Hope this info helps anyone contemplating buying a suplement.

#23 Wobbler

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Posted 17 September 2007 - 08:40 AM

View PostKev, on Sep 16 2007, 06:12 PM, said:

Good to hear Wobbler, when I started this topic I didnt realize how common muscle spasms/cramps were in runners.  Magnesium sure has made a big difference to me.

Many thanks Kev. great info and great topic.

#24 SlimDJ

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Posted 17 September 2007 - 10:49 AM

I have been taking them for the last few weeks and have really noticed an improvement in recovery times.  However, the poo's arn't good.

#25 southy

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Posted 18 September 2007 - 09:18 AM

What brand names are people taking ?
I'm looking for the best value for money (that actually does the job).

#26 Wobbler

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Posted 18 September 2007 - 09:33 AM

View Postsouthy, on Sep 18 2007, 09:18 AM, said:

What brand names are people taking ?
I'm looking for the best value for money (that actually does the job).


Hi Southy...don't worry too much about brand names. All generic brands are exactly the same.

Magnesium is Magnesium.

More expensive does'nt mean better quality in this case.

#27 southy

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Posted 18 September 2007 - 11:49 AM

SO what is the name of the supplement you use ?

#28 Kev

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Posted 18 September 2007 - 01:31 PM

View Postsouthy, on Sep 18 2007, 09:18 AM, said:

What brand names are people taking ?
I'm looking for the best value for money (that actually does the job).
I posted a response a couple of days ago where I mentioned the most economic supplement that I have found, and it was also the most effective for me

#29 2feetoffground

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Posted 18 September 2007 - 03:13 PM

There are a few like this one that have the different types of mag.

Magnesium orotate Equiv 13 mg elemental magnesium


200 mg

Magnesium aspartate Equiv 13.4 mg elemental magnesium


200 mg

Magnesium amino acid chelate Equiv 30 mg elemental magnesium


150 mg

Magnesium phosphate Equiv 16.5 mg elemental magnesium


80 mg

Total elemental magnesium per tablet


73 mg
100 tablet container (lasting approximately 2 months)
200 tablet container (lasting approximately 4 months)

Attached Files



#30 2feetoffground

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Posted 18 September 2007 - 03:32 PM

Southy, he said that he uses this one

Ingredients

Each Capsule Contains:
Magnesium (as Oxide) 197mg
Magnesium (as Orotate) 8mg
Magnesium (as Phosphate) 99.7mg
Equiv. Phosphorus 17.5mg
Equiv. Magnesium 20.6mg
Magnesium (as Amino Acid Chelate) 75mg
Total Magnesium 300mg

Attached Files



#31 Wobbler

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Posted 18 September 2007 - 06:15 PM

View Postsouthy, on Sep 18 2007, 11:49 AM, said:

SO what is the name of the supplement you use ?

Heron (muscle cramps) Magnesium Plus.

#32 southy

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Posted 19 September 2007 - 09:46 AM

Thx folks. I started using Muscle Soothe from GNC about a week ago. IT is $27 a bottle, a powder that lasts about a month. IT has mg plus some other things. Seems to work well (stopped the calf cramps very quickly)but is a bit pricey I thought. Doesn't taste that well either but easy enough to add to juice or something else.

#33 Kev

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Posted 19 September 2007 - 03:37 PM

View Postsouthy, on Sep 19 2007, 09:46 AM, said:

Thx folks. I started using Muscle Soothe from GNC about a week ago. IT is $27 a bottle, a powder that lasts about a month. IT has mg plus some other things. Seems to work well (stopped the calf cramps very quickly)but is a bit pricey I thought. Doesn't taste that well either but easy enough to add to juice or something else.
Hi Southy, still think that the250 capsules of Nutralife "Magnesium Complete" are far more economic, and I have found them really effective.

http://health.nutral...uct.aspx?id=620

A 250 capsule container is just over $50 and last about 8 months.

Kev

#34 southy

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Posted 20 September 2007 - 10:12 AM

Thx Kev. I think you are right. Next purchase will be the 250 capsules of Nutralife "Magnesium Complete" ! I will look for them in the local Heath Food Shop this weekend. I found them on this website
http://www.vitaminki...product_id/2051
for 37.95$. Not sure what postage will cost though. I'm not keen on the taste of the powder anyway.

Edited by southy, 20 September 2007 - 10:14 AM.