Magnessium / potasium

(jim Chiodo) #1

What kind, how much and how often should I be taking mag and pot (not marijuana)?

Age 73, lost 65# (down from 325). I feel good but been stuck at current weight for awhile.

After a stretch of constipation, I an now fairly regular by having a small 1/4 to 1/3 cup of Fiber One cereal plus a heaping tablespoon of flax seed and sprinkle a teaspoon of Miralax each morning. I put just enough whole milk (or 1/2&1/2) to make it wet.

I’m happy with the 65# loss but would like to get 35 more for an even 100. I feel good and have good energy. Last Saturday, I did something I absolutely could not have done previously. I walked n a 1 -1/2 mile parade with 14 other people, carrying a heavy, commercial, 15 x 25’ US Flag horizontally. I did this in 90+ degree and about the same humidity, plus I was in front and kept pulling to keep the flag taut and catch up to the unit ahead of us.

So getting back to supplements. What, should I be taking, how many mg? Recommendations of what brand to buy, where?

Thanks

(KetoQ) #2

Potassium supplementation – and I do not understate this – you have to be careful with – so I’m not going to advise anything. I’d just say, eat a variety of potassium rich foods: spinach, broccoli, mushrooms, cucumbers.

As for magnesium, I take 250mg daily, based on the fact that I require about 450mg/day – and through my regular diet, which I’ve been tracking daily for the past three months, I get in the neighborhood of 200-250mg/day, so my supplement will typically bring me up to roughly 100% of my daily req.

(jim Chiodo) #3

What kind of Mag? Mag Citrate, Mag Oxide, Mag Clycinate or some other combo?

After I started Keto I had constipation which I finally got past. I have about 1/3 cup of FIber One cereal with a heaping teaspoon of ground flax seed, which give me soluble and insoluble fiber. I sprinkle on a teaspoon of Miralax. This combination seems to work. I tried Milk of Mag. It worked, it also worked multiple times in a day, sometimes causing a mad dash or an accident.

Miralax has Polyetheline glycol, which hydrates. I understand Mag Citrate works differently. I’d like to not have to take the Miralax or for that matter Fiber-One cereal which has more carbs than I’d like.

Spinach, brocoli, mushrooms and cukes are all part of my regular diet. I do not carefully track everything I eat, however, I know that I’m probably eating more protein than I should. Perhaps this is a reason I’ve stalled on my weight loss. I’d like to shed the other 35 as I want to be able to wear some nice clothes purchased when I lost 100# 16 years ago. (on Atkins). It worked and I kept it off for 5 yrs but constipation resulted in a couple “thrombosed hemorrhoids” (yes, very painful). Back door problems continued and eventually required back door surgery to “make me a new one” so to speak"

This is why I continue to be concerned about constipation. Keto is much better than Atkins and I believe I can stay on it forever as opposed to Atkins where I fell off the wagon and eventually gained the 100 back. Multiple times over the last 10 yrs, I tried Atkins again but I fell off the wagon over and over.

Ideally, I’d have a nutritionist make a meal plan for me based on Keto. Maybe even a live in cook to prepare all my meals (maybe a young hot babe! HA).

Aside from the falacy of a young babe cook, I can’t find a nutritionist that understands Keto and/or my Medicare will only pay for old school ones. My family doctor is a waste when it comes to any advice relative to Keto.

(KetoQ) #4

Here’s an article that will help guide you on the right magnesium supplement for you

https://www.mamanatural.com/best-magnesium-supplement/

(Diane) #5

Magnesium citrate, either as a capsule or in oral solution, causes me to have diarrhea (I don’t have issues with constipation). So, you might try that and possibly eliminate the fiber one cereal.

Many people find magnesium glycinate is highly absorbable and doesn’t cause diarrhea.

I personally use 1/2 ounce of angstrom magnesium per day. It doesn’t cause me any gastrointestinal distress and seems to work much better than other forms I’ve tried. It’s more expensive, but definitely worth it for me.

Here’s the magnesium glycinate I was using previously:

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Here’s where I bought my angstrom magnesium that I’m using now: