Reddit mentions: The best magnesium mineral supplements

I'll give a bit of contrary advice/experience. I (37 yo male) had many of the same symptoms (and to a lesser extent still do, which I'll explain). Anyway, I "quit" coffee twice (cold turkey, month of Dec 2017 and Dec 2018) hoping it would be the fix for these, but honestly besides the first week of headaches didn't notice much difference. It was not the "miracle cure" I was hoping it would be. And I still wanted to have a 'hot drink' at hand all the time so re-filled mug with hot-water from the office coffee pot constantly each AM so it was just as compulsive.

You should probably still try and it may be great!! ...but for OPs list of symptoms you almost certainly need to do other things too. Especially increase water, regularly moderate exercise/fresh air, etc. So what did "help" for me?:

• Intermittent fasting (16:8, where you do 16 hrs fasting or 8pm-noon no food and 8-hr eating (noon-8 pm), with 24-hr on some weekends...you may know about this but this FAQ is v helpful, it is simple https://www.reddit.com/r/intermittentfasting/comments/biygsj/intermittent_fasting_faq/) Helped digestion too.
  
• Vitamin D (as in here with omega 3 fish oil...my doctor said in our modern life everyone should take vitamin D) https://www.amazon.com/Carlson-Super-Omega-3-Lemon-250/dp/B003BVIALG or https://www.amazon.com/Carlson-Vitamin-2000-360-Softgels/dp/B001LF39UG/ref=pd_lpo_sbs_121_img_0?_encoding=UTF8&refRID=DMGSKPFWGA8TEG5D14KY&th=1
  
• For a while I did magnesium for sleeping (for me it has been early awakening (3-4am) not falling to sleep or "golden milk"/turmeric but exercise (though not late evening) seems to be best sleep aid https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Glycinate/dp/B000BD0RT0/ref=sr_1_3?crid=35HKXCW9CTD9K&th=1
  
• Liver pills (can't decide if those helped or just piggybacked on the other stuff, but they are basically good dose of Vitamin B which is often recommended, sometimes called a B-complex)
  
• regular exercise - I joined a $35 free-weight only gym, and do stronglifts 5x5 It is also very simple, and I can tell a difference the months I make it ~9-12 times and the months I make it 0-3 times https://stronglifts.com/5x5/#gref Outdoors, whether or not you are "forest bathing" :) is also obviously great. If anything else if you can get yourself up and out for a 20 min phone free walk before you get ready for day - after a big glass of water - 5 days in a in a row you may be surprised. Could do this before you ty quitting coffee or before you make your coffee if you still debating quitting. Huge help with energy throughout day and "resilience" vs giving up/defeatist by default, also some improvement with posture, tension in back
  
• seeing a therapist re: "cognitive behavioral therapy & general (latch onto work projects or home tasks or anything) anxiety" - what flaws in thinking ("cognitive distortions" like catastrophizing (worst case), "thought projections" (my boss is probably thinking I am screwing this up right now...No! he's busy and not thinking of you at all!), ruminating, etc.
  
  • Much of it similar to the Stoic philosophy stuff ("Man is troubled not by events, but by the meaning he gives them. - Epictetus", know what is in your control and what you need to accept, etc), there is no shortage of this stuff online, like dailystoic, subreddits, etc),
    
  • personally doing this as a Christian with Catholic-intellectual-tendencies with a Catholic therapist has been helpful (e.g. your mind and body are both good, you aren't a mind trapped in a body etc, but need to undertand interaction and limits, also God's 'Providence (not trouble avoidance) in big picture, while reflecting on parable of the talents for small picture along with the Fr Roncalli/Pope John XXIII "just for today" list which is seriously great: http://www.appleseeds.org/Decalogue_John-23.htm)
    
• Hope some of this may help.It's been discouraging feeling like Ive wasted some good months of life and so I empathize. Good luck!!! I'll prob try quitting coffee again soon too to see if that can push over the top, but for me needed "attack from all angles" and have been focusing on the "other sides" for last 1.5 yr.

Pepper's Quick Starter Guide


The first thing I want to say is that I'm SO happy for you that you found a doctor that knows about this. It works! I was diagnosed with PCOS and prediabetes at 29. I'm now 48 and I have NO PCOS, NO prediabetes, and my insulin levels are 'beautiful.' Cholesterol is great. You are 100% on the right track and it's so worth the small sacrifice of the diet for your health. Keto is a life saver.

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The first week is very hard, but it gets easier. It takes 1-2 months to become fully fat-adapted so know that you're going to feel better and better over time. Please use this sub and r/keto for help and advice getting through it. There are TONS of tips and tricks to help you feel better if things aren't going well. For the first week, don't restrict your intake at all. You may find yourself so hungry. It's okay to feed the monster all she wants that week. After that, you're going to have to eat more sensibly. Calories DO count. You can eat more with keto, but everyone has a limit.

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You can make this diet as easy or as difficult as you want it to be. You can do meat, eggs, spices, zero-calorie drinks and lose weight and fix your metabolism. Or you can get into elaborate recipes with exotic ingredients and have fun with that, too.


I go for easy-as-possible-while-still-being-satisfying-and-tasty. If it's too hard, I just can't stick with it. If it's too bland, I get palate fatigue and give in to cravings.

1. Keep it simple. Focus on what you can eat - not on what you can't. (Meat, cheese, eggs, low carb veggies. Google 'low carb vegetable list' and print one out. Herbs, spices, onions, leeks, and mushrooms are 'free.') Keep your total carb count under 20g a day and try not to eat that all at once.
   
   
2. I do two prep cooks. Once a month is my meat. Cookie sheets of chicken thighs, grilled steaks, roast in the crock pot, chopped bacon, and breakfast sausage. I store it all in baggies and freeze it.
   
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3. The second prep is weekly. Hard boil a dozen eggs per person. Prep my fresh veggies. Make my bread. (Recipe below)
   
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4. I use frozen veggies all the time. Toss a box or bag in the microwave, dump on a plate, and eat with whatever meat. I also rely on lunch meat, jerky, and canned kippers for a quick snack.
   
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5. Spaghetti squash is your friend. Buy a cheap hacksaw to cut it open safely. Cut it in half, scrape out the seeds, put 1/4 cup water in the hollow where the seeds were. Carefully wrap it up with cling wrap. Microwave for 6-10 minutes. (Depends on how powerful your machine is) Let it sit for about 10 minutes because it's going to be hot as hell. Scrape the 'noodles' out with a fork. Use that as you would noodles or potatoes. You can store the noodles for up to 3 days in the fridge. (All squash and zucchini is considered 'safe.')
   
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6. Buy the giant mushrooms, slice them up, saute them in butter, and now you have flat noodles! Also good for 3 days.
   
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7. Eggs! Did I mention eggs?!! Eggs will save you a ton of money and time. They're a perfect food (unless you're allergic to eggs) and you can have as many as you want. Endless ways to cook 'em. You can crack an egg in a mug, add some shredded cheese, and a bit of your prepped bacon or sausage and microwave it for a two minute breakfast.
   
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8. I avoid all liquids with artificial sweeteners. I drink coffee, herbal tea, iced black tea, water, and Le Croix. That's it. Might put lemon or lime in my water.
   
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9. For your fats, stick with coconut oil, butter, lard, and duck fat. You can also cook with heavy whipping cream and use it in your coffee.
   
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10. You're going to see how your body reacts to the sugar alcohols. If they work for you, you are one lucky girl.
    
    
    If you can tolerate sugar alcohols, this is the best zero carb sweetener (in my opinion). Monk Fruit with Erythritol: (Use like sugar in recipes) https://www.amazon.com/gp/product/B01LDNBAC4/ref=oh_aui_search_detailpage?ie=UTF8&th=1
    
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    If your system is sensitive like mine is, this is the only option that I've found that works. You can't use it like sugar (a little goes a LONG way and it's bitter if you use a lot) but it can be used to sweeten coffee and tea. Monk fruit: https://www.amazon.com/gp/product/B07F9QY944/ref=oh_aui_search_detailpage?ie=UTF8&psc=1
    
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11. Watch your nuts and cheese intake. I don't understand it, but they do seem to hold me and many others back when it comes to weight loss. In my case, it's so bad that I just avoid nuts completely. My daughter's that way with cheese. You're going to have to find what works for you, but if you find yourself in a long stall, these are the two most common culprits.
    
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12. Save this link to your phone. This shows you all of the keto options at the 12 most popular fast food chains. You're going to need something to fall back on in emergencies. (Today I had a double quarter pounder with with cheese and bacon/no bun and a regular iced tea at McDonalds. I was at the hospital all day and didn't have the chance to eat before I left home or to pack anything. Saved my butt.) https://nobunplease.com/eating-out-keto-low-carb-guides/?fbclid=IwAR37Q4X-JwAG3l81fOzfcTQYOkjS1QUhGcX-K21C7Bw-LNy-HRk8MO7XS6E
    
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13. This is the best keto cooking channel that I've found. https://www.youtube.com/channel/UCzRYivTpUQ0r2qPPjfLoQiA
    
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14. This is the second best, but the recipes are more complicated. https://www.youtube.com/user/HeadbangersKitchen
    
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15. Electrolytes. There are several options out there and I don't know if one is better than another. I buy bulk minerals off of Amazon, mix them up in a big travel mug and work on that all day. (Potassium citrate-1 tsp, potassium bicarbonate-1/2 tsp, calcium citrate-1/2 tsp, magnesium citrate-1/2 tsp. Cost me less than $80 up front and will save me hundreds of dollars over time to do it this way.) It's really necessary to keep up on your electrolytes or you're going to feel like crap. Oh! And drink broth and use salt on your food.
    
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    This is the company that I use for that stuff: https://www.amazon.com/gp/product/B00GW5NX8I/ref=oh_aui_detailpage_o04_s00?ie=UTF8&th=1
    
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16. Here's where I get the coconut flour for my bread. You might be able to find a better deal at a local store. (In my area, there aren't as many options) Coconut Flour (6 pound bag): https://www.amazon.com/gp/product/B0160D5GYK/ref=oh_aui_search_detailpage?ie=UTF8&th=1

You need to get about 200mg twice (400mg total) if you actually want to have an effect for avoiding jaw clenching(this includes glycinate). I've done extensive research on this subject, and while these are good ingredients, the amounts are just not enough. Another thing is it's not so much about the ingredients, but the timing. So chewing 4+ pieces randomly during the night wouldn't have the same effect as say taking 200mg of Glycinate 2-6 hours before, and 2-6 hours after.

I like the product and what it includes. But like most rave products, it simply doesn't have enough. I can imagine that's hard to do with gum, although it's a neat idea. For those that want convenience they can get this and some extra Glycinate caps for good measure.

If I'm actually wanting to take pre/post roll supplements, I want the studied effective doses. The gum form in this product would create more placebo. But this is in terms of jaw clenching which the product is marketing "eliminates jaw clenching". For antioxidant benefits I think it's fine, although the addition of ALA would have been best.

Personally I'd rather get some mint gum, and bring in a couple magnesium glycinate,grapeseed,VitC caps to take pre/during/post. More expensive, but will last much much longer, and I'd get effective doses. I would assume it's also easier to sneak in. Not trying to knock the product as I think it includes some good stuff. But as a cost effective strategy I don't think so.

ALA, Glycinate, Vit C and/or Grapeseed is enough for a roll. ALA being most important. I'd suggest people just buy this, and get vit c/grapeseed extract to have before sleep. Whatever you have left over can be used for sleep (magnesium before bed improves sleep), or just antioxidant health anyway.

I'd say the 200mg in 4 pieces for grapefruit is perfectly fine, but not the 120mg of Magnesium, it's just simply not enough. ALA would make the biggest difference if one were to roll in terms of protection from neurotoxicity.

mdma.net is a good resource to learn everything you can.

I'm sorry you're going through this, OP. I have terrible constipation as well and the bloating is one of the worst symptoms for me. It's such an uncomfortable feeling. I'm by no means cured, but I've tried several things that have really helped. Especially with my bloating. I recommend looking into these.

 

NOW Probiotic: This is one of the best probiotics in my opinion and is a must if you have IBS. I take one capsule 30 minutes before eating and it helps reduce my stomach pan and improves my digestion. This is one of the things that has made the most difference.

 

Chamomile: I take this after I finish eating. It settles down my stomach and reduces the likelihood of me experiencing stomach pain after eating. I take it not just after eating, but also whenever my stomach acts up. It almost always relieves any sort of stomach discomfort I'm experiencing. Chamomile is particularly good for improving digestion, reducing gas and bloating, and promoting smoother and more frequent bowel movements. If you experience any anxiety, which is pretty common among people with IBS, chamomile can really help with that as well. It's a mild sedative and is very calming. It's useful for lowering anxiety as well as improving sleep issues like insomnia.

 

High Absorption Magnesium: Most people have some level of magnesium deficinecy. People often don't eat foods that are high in magnesium and to make matters worse, things like sugar, caffeine, and certain medications, can lower your magnesium levels. Magnesium is a very important mineral and getting enough magnesium can help you feel less constipated and help you have smoother bowel movements. It's also good for lowering anxiety as well.

 

NOW Candida Support: It's believed that some some people with IBS may have candida overgrowth. CO can contribute to IBS symptoms. This supplement does a good job of managing this. I take 2 capsules with a meal.

 

Senna: Senna is a mild, but effective herbal laxative. I take one capsule 2 to 3 times a day and I've been having bowel movements a lot more often and I'm not as constipated. My doctor had me on Miralax previously, but I switched to senna because Miralax was too strong and harsh. It would help me poop, but I would poop too much. So much that it was even painful. Senna is far less harsh.

 

Triphala: I take triphala right before bed and I'm usually able to have a bowel movement once I wake up the next morning. It helps the liver and kidneys do a better job of detoxifying the body. It may help kill certain bacteria that could be contributing to your IBS. It seems to work because I noticed that all my acne cleared up and my skin looked so much smoother when I started taking triphala.

 

Besides these supplements, a diet change can lower the chance of your IBS symptoms triggering. I personally like a gluten-free diet because it's not as strict and difficult to follow as some other IBS diets. Gluten is one of my biggest bloating triggers and avoiding it when I can really helps.

Sounds like you have a pretty classic case of ADHD... Which, as you said, there is no quick fix.

• Typical ADHD suggestions are make a routine/schedule and follow it, every single day. As soon as you don't, you tend to fall a few massive steps backward.
  
  
• Meditation is huge for those with ADHD, it helps with focus and the anxiety.
  
  
• Also reward systems... Constantly remind yourself to focus, and when you do, give yourself some form of personal reward.
  
  
• SLEEP, fix your sleep patterns. Following the schedule you made will greatly help with this. A lot of ADHD individuals have the problem of both falling and staying asleep. Which means you get very little REM sleep, which shits on your memory, and takes a huge toll on your focus/alertness.
  
  As far as mitigating the changes your amph made to your body:
  
  
• I would suggest supplementing Tyrosine to replace the dopamine stores that were under constant stress while taking your meds. It's rate limited, so it doesn't really matter how much you take, it will only make what you need. So if your body is still behind in DA production, you will notice a definite change. Otherwise, you won't notice anything, and that means you probably don't need to supplement it.
  
  
• A magnesium supplement, as you said, is amazing for the TMJ you experience during and after amph. But it also helps with sleep and overall tissue Mg+ stores. This is important as amph uses up your Mg+ stores like crazy. It also has a large calming effect that will help your anxiety. However, don't use citrate, it's primarily a laxative... While citrate will raise your blood Mg+ levels, a giant portion of it will be shat out. I would suggest glycinate, personally. You also have to be aware of the brand you're using. Some brands only MIX elemental Mg+ with some form of protein, which basically means that in the bottle, it's "magnesium citrate/glycinate/etc", but they're not bound together. This reduces the bioavailability to be complete shite. This one is excellent: http://www.amazon.com/Doctors-Best-Absorption-Magnesium-Elemental/dp/B000BD0RT0/ref=sr_1_1?ie=UTF8&qid=1421094050&sr=8-1&keywords=doctors+best+magnesium
  
  
• I would also suggest N-Acetyl Cysteine (NAC), it will help with obsessive/ritualistic behaviors, which will also help with anxiety etc. It is also a strong antioxidant and helps the liver... Amazing to take before drinking. Some people are making a big fuss right now about the pulmonary effects of it, but I've been using it for quite a while with no issues.
  
  
• I also take a choline supplement before bed (Alpha-GPC), it has GREATLY helped with reaching REM sleep, and also the staying asleep factor.
  
  
• Melatonin is another antioxidant and helps with sleep a lot.
  
  
• Fish oil, 600mg+ PER capsule minimum, with a higher content of EPA to DHA (I shoot for a 2:1 ratio). It helps with the stress your heart was under, great for overall health, and helps with focus issues.
  
  
• Theanine, especially if you're a coffee drinker (which most people with ADHD are). Helps with stress, overall calms you down. It's also amazingly synergistic with caffeine.
  
  Hope this helps.

To share my personal experience, I recently completed a 10 day fast; the early days were the easiest for me, and then my energy started to decline significantly on the 5th. Days 6 - 10 were a downward trend of lethargy, weakness, lighthead/dizziness, and constant nausea. I was disappointed that I couldn't stick it out for the full 21 days that I had intended, but going through that experience and feeling like it wasn't going to turn around was enough to tell me that it was time to stop. What helped was knowing that it wasn't derailed by the desire to eat, and it wasn't psychological (like a lack of willpower). It just happened that my body wasn't coping well and I didn't feel that it was in my best interest to endure for much longer. So for me, that was the best indicator of knowing when it's time to stop - and to that end, I recommend that people start off by doing shorter fasts first to see how their body adapts, particularly because the benefits of fasting tend to peak around the 72 hour mark.

To try to mitigate any potential issues or side effects from the fast, try supplementing electrolytes - particularly sodium. What works best for me is to either dissolve Celtic Sea Salt on my tongue, or take small sips of Pickle Juice. For potassium, NoSalt has a good amount per serving and can be mixed with water and taken as a shot. For magnesium, you can take it in pill form, a lotion/spray, or by soaking your feet in Epsom Salt. The latter two will be most beneficial on longer fasts. But supplementing sodium starting on the 2nd day of my own fasts has made me feel better (less brain fog, improved mood). The most beneficial amount, based on a recommendation provided on the Fasting Talk podcast, was discussed here.

HTH!

Hi there Mr. Wiz! Any ROA will give you the “symptoms” after it’s built up enough in your system during your session. Last night I did more lines than I usually do. If my tweaker ass can remember to use my little fan, I don’t get that hot. Face is still oily after a certain point.

No clue, but I think the deal with smoking (at least for me), is I will just sit there and smoke and smoke and smoke and smoke. That’s where people get stuck with smoking. Plus it makes my high really raw and aggressive. Lines all day!!!

So yeah. Smoking will give you symptoms much faster because it is absorbed into your system much faster. It takes a 10+ hours for me to get to that spot with lines.

Best thing in the entire world for oily face is Dude Face Wipes - I’m super happy with mine. They have moisturizer in them and all the other crap. They smell amazing and are very handy in the summer in general. I would strongly encourage you to get them!!

Odor: Magnesium (specifically Citrate) and either Zinc or B vitamins. Magnesium will also give you the lovely benefit of substantially increasing the euphoria if you take the supplement every day. Below is what I order.

Amazon links: Magnesium Citrate $9.00 and/or Vitamin B Complex $7.49 and/or Zinc

Note: When Magnesium and Zinc are used together, it is supposed to increase the effect. And we should all be taking Vitamin B.

Hope all this helps!

Do you mean your TSH was 80.56? Or T4 was 80.56?

TSH is Thyroid Stimulating Hormone. It is released by the pituitary gland to tell the thyroid to release more thyroid hormones. If TSH is high, that is like your pituitary glad screaming at your unresponsive thyroid, so no surprise that your thyroid hormone levels were also low. That usually indicates that you need to increase your dose.

I have Hashi's and I take 146 ish mg of NatureThroid along with Hyperbiotics PRO-15 Advanced probiotics, B-complex with coenzymes, Iron, Magnesium, Omega 3-6-9, Selenium and D3-5000IU. I have tried to reduce the number of supplements I take but they all help. I sometimes take Zinc as well. I quit coffee and take caffeine pills instead and I am (not super strictly, but working on it) gluten and soy free.

The first time I took Nature Throid after switching from generic levothyroxine all of my symptoms were about 80% GONE. We increased my dose from 1/4 grain to the current 2+1/4 grain over the course of maybe 6 months.

What really fixed things for me was going gluten and soy free and adding magnesium and selenium. The selenium reduced my antibodies from nearly 500 to 100 in six months. That alone made a huge difference. And going gluten/soy free allowed me to lose 20 lbs in a month and then maintain it pretty easily just logging my calories.

Occasionally, due to poor planning, I eat regular bread or some pizza and I am sapped of energy and achy for a week afterwards. I'm working on getting into the habit of always having gluten free options on hand. But generally speaking, I feel better than I've felt my entire life.

I've never heard of having an immune response to desiccated thyroid. I've done very well on Nature Throid. You may want to get labs done every 6 weeks to check your levels and adjust your dose as needed.

I've been a regular drinker for years (~4 standard drinks per night). It's obviously not the healthiest choice, but I take a number of supplements to (hopefully) mitigate the effects.

You've discovered what is probably the number one health detriment of drinking, sleep disruption. Lack of good sleep is going to destroy your health way faster than the direct physical effects of ingesting alcohol.

I struggled with bad sleep for a number of years. I believe in was a combination of more heavy drinking in the past and the stresses of graduate school.

Here's my recommendations for greatly improving sleep. Starting with the most helpful.

Glycine (3 grams before bed) - I found this recomendation on examine.com exactly for the problem of waking at night and this had probably the most obvious benifitial effect of any suppliment I've ever taken. It's an amino acid that I buy in bulk and mix in water with True Lemon to make a tasty drink before bed, but you could even eat it straight. Amino Acids tend to taste like sugar so you can save a lot of money by avoiding capsules.

L-Theanine (somewhere around 100 - 300 mg before bed sublingually and dose again if I wake up in the middle of the night) - I also buy this amino acid in bulk and keep an extra dose next to me throughout the night in case I do wake up too much. It helps you relax, lots of people like it. It's also good with caffeine during the day to improve focus and reduce jitters. The taste is a little acquired, but it's not too bad/strong. I kind of enjoy it.

Magnesium (citrate/glycinate oral or topical lotion) - This also helps with relaxation and is better with helping you fall asleep in the first place. I apply lotion because my digestive system does not handle oral well. Start small with oral and build up until you have loose stools then back off or go slower. I find that I sleep way more efficiently (as measured by FitBit) when I take the time to apply the lotion generously to my arms and legs before bed.

Slow release melatonin (5mg) - People have widely varying opinions about melatonin. I'm less sure how much it helps me, but I do take it and don't have any deleterious effects.

Let me know if you have any questions. I would order the glycine today. That stuff is amazing!

All the basics that help people stay regular. Eat a salad for lunch, the insoluble fiber will help with your constipation and as a benefit will keep your blood sugar stable and reduce your cravings for snacks in the afternoon.

You can try taking a probiotic, this is the one I'm using.

But you know what has seemed to really help eliminate my constipation problem, I mean totally eliminate it? Magnesium.

Not only are my poops no longer hard but they are many times actually soft. I recently decided I didn't like the direction my health was headed, got my blood work done and found I was pre-diabetic and had slight anemia. So I started hitting the gym nearly every day, eating way better, and supplementing. I did some research for supplements backed by science. The list I came up with was this:

Creatine Monohydrate

Magnesium (L-Threonate is supposedly better able to cross the blood-brain barrier)

Vitamin D3

Turmeric

Fish Oil

I've been taking all of this stuff for about two months now and between that, the better diet, and working out my energy levels are much higher, my strength is already improving a lot, and my poops are not hard anymore.

Right now I'm on a low dose of Suboxone, 2mg/day, so I'm sure that helps. After being on this drug for 11 years I'm a big believer in being on the lowest dose you can be comfortable on.

I don't want to get too off topic but this channel has been so helpful to me for to start improving my health that I'm going to link to the supplements video in case anyone else here finds it useful:

https://youtu.be/1U5W1pQjqmA

Good luck with your poop!

In general, supplements are an expensive band-aid, and not a real long term solution.

The only things I supplement are:
Magnesium. Mag citrate works, but chelated magnesium is best since it doesn’t act as a laxative. Take 800mg a day until your anxiety goes away, then you can just use 200-400mg: https://www.amazon.com/dp/B000BD0RT0/
Zinc: https://www.amazon.com/dp/B0001VKDDM/
Iodine: https://www.amazon.com/dp/B0771WPGVD

Otherwise I just save bones, make bone broth, always have the skin on chicken and slow cook organ meats like beef heart and chicken heart and giblets a longs with some carrots, celery and lots of spices. I use seasoned salt and lite-salt on baked meats for my sodium and potassium. As long as salt tastes good, you can continue having it. As long as it’s not hidden by sugar you’ll know when you’ve had enough. Sodium and magnesium are very safe, though potassium is the one you don’t want to overdo. “The salt fix” is an excellent book on how necessary it is to health and how it doesn’t cause cardiovascular disease. For slow cooking, it’s best to add salt “to taste” at the end or when served to prevent accidentally adding a awful tasting amount.

I started keto because of depression and anxiety, and successfully resolved both those issues (as well as other things like putting my blood pressure from “almost to high” to “normal”). Magnesium should dampen the anxiety within a day or three.

yeah being so young doesnt help. benzos are sort of seen as a last resort. they dont just throw them around, well good doctors dont at least.

when you say different pdoc everytime, are you going to the same building/network, or are you actually switching to an entire new office every time? the latter is called drug seeking. even the way you talk to your doctor may come across as drug seeking. you have to realize how many people they deal with everyday that are trying to finesse them for benzos. especially your age

ssris are not just "antidepressants" they are also used for anxiety, as are other classes of meds. there are several classes used for anxiety (like ssris), as well as other classes of meds used "off label" for anxiety. things like trazodone, vistiril, gabapentin, these are commonly used "off-label" for anxiety and sleep.


so what meds have you been prescribed so far? and how long have you been seeing your pdoc for this actual anxiety problem? it sounds like youre seeing both your primary care doctor as well as a pdoc for this. do they communicate to each other? you should be seeing a specialist (pdoc) not primary care

edit - i see on your thread on /r/drugs that youre on probation. what are you on probation for? do your doctors know youre on probation? im not trying to jump to conclusions here but just reading your posts, and how you talk about being jealous of your friends who got benzos thrown at them, it sounds like you just want benzos and nothing else. youre already convinced that "antidepressants" or anything else wont help you and your mind is made up.

the other guy recommending magnesium is actually a decent idea as well. i take 200-300mg of magnesium glycinate every night (and 100mg in the morning). it actually helps a lot to relax and fall asleep. without a doubt the best/most noticeable supplement ive ever taken, honestly. its certainly not a cure all, but it definitely helps. im in my early 30s and have tried almost everything.

i suggest you get some either way: https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Glycinate/dp/B000BD0RT0/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1521492163&sr=1-4&keywords=magnesium+glycinate&dpID=413m9XIoQtL&preST=_SY300_QL70_&dpSrc=srch

a bonus is that magnesium helps with constipation BIG TIME. i have several digestive "diseases" and constipation is one of the biggest side effects. magnesium fixes that. just dont take too much or you get diarrhea, takes a little trial and error to find the right dose.

Have you tried magnesium? There are a few different form but it May be worth investigating. Many of us are deficient so it can be a good item to throw into the mix plus it helps relax you and your muscles.

Some of my athlete friends swear by stuff called “natural calm” which is a magnesium mix. Found on amazon here It didn’t work great for me but multiple friends love it.

I like Doc Parsley’s sleep remedy which also uses magnesium as an ingredient (among others). You can check it out here

https://www.ncbi.nlm.nih.gov/m/pubmed/18557129/

Over the last several decades, our soil has been depleted of minerals and magnesium is the one listed the most.
Reading about magnesium, around 75% of humans are deficient of magnesium because there is simply not enough in our diets no matter what we eat.

That being said, Adderall and many many psychiatric drugs including high blood pressure meds deplete your body of valuable minerals... Again with magnesium being the one that is most prevalent.

Now you must keep in mind and you will have to research this on your own but there needs to be a balance of potassium, magnesium, sodium, and other minerals in our bodies for it to operate at full capacity.
Magnesium alone is responsible for over 300 co-factors of enzymes in our bodies.

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

I am ADHD-PI and have been prescribed Adderall for approximately seven years now and this is from three different psychiatrist. I take one 30mg XR per day.

If you are truly ADHD/ADD there are several kinds of doctor prescribed medications that typically work well for ADULT ADHD, to focus and engage in lectures and staying in conversations without being distracted just to give you a small sample size of what amphetamines are capable of helping those with ADHD.
THEY HOWEVER DO NOT WORK FOR EVERYONE BECAUSE WE KNOW OUR BODY CHEMISTRIES ARE ALL DIFFERENT.

I truly believe without magnesium, fish oil, zinc, vitamin D, and vitamin C taken before bed each night to help empty your system of amphetamines... Adderall would not work after all the years I've taken it.
And to fully disclose, there are other supplements I take as well.

Adderall and Vyvanse do their jobs well for a large majority.

I tend to switch up the brands of magnesium I personally take AND I dose throughout the day and typically take 600-800mg each day...

And, the two I have bought most recently and are working very well for me and are extremely well absorbed in capsule form are the following two:

https://www.amazon.com/InnovixLabs-Magnesium-Absorption-Glycinate-Bioavailable/product-reviews/B00QSR9D9I

https://www.amazon.com/Bisglycinate-No-Laxative-Absorption-Bioavailability-Headaches/product-reviews/B076S3CSCB

There is a huge misperception about melatonin. 1mg or less is all anyone needs. Too much and it can have the opposite effect. (I can try to pull the article, but trust me.) When I took 1mg then 2mg then 3mg all that happened was I’d conk out and then be awake 2 hours later, unable to sleep. When I switched to 1/2 mg (there is even a 333mcg tablet) I slept through the night.

[Basically you make your own melatonin, just not enough to make you sleep. So a little bump from a pill helps boost your drive to sleep. BUT, if you take a large dose of melatonin, your natural production of melatonin shuts down. Your brain says, ‘there’s plenty of melatonin out here, let’s turn off the melatonin factory!’ So a few hours in your body isn’t making any, the pill runs out and you wake up.]

Magnesium is a muscle relaxant. When I went into premature labor, they had me on IV magnesium to stop the muscular contractions in my uterus. It also made me feel like a wet noodle and I slept all day. Epsom salt is a magnesium salt and is readily absorbed into the body. It works better for me than oral magnesium. But try Natural Calm (a powder you mix with water) or a magnesium pill.

There are lots of different forms of magnesium with various but similar benefits. I take this one which is a blend of a few different types. It keeps me calm.

Also consider reducing all your lights in The house at sunset to signal your brain to wind down. And make sure your computer and phone have f. Lux or similar to adjust out blue light at night which can cause insomnia.

Depending on gender, there are multivitamins that are better suited than others, but generally you want a once daily multivitamin.

I personally take a generic rite aid once daily multivitamin, 1000mg of calcium, and 200 mg of Magnesium.

This is the Magnesium I recommend due to its high efficiency. Magnesium is going to be what is going to combat the tolerance issue. The vitamin C is what will eliminate the Amphetamines, and the calcium is going to make sure you are absorbing the vitamins as best as you can.

If you want to do this 100% correctly, you would also add a protein drink alongside dinner, 35g of protein is what I use. What is important is that this protein drink includes L-Tyrosine, which is the precursor protein in the formation of Dopamine. Dopamine is the Neurotransmitter that Amphetamines predominantly exhaust.

TL;DR

• Take Magnesium for Tolerance
  
• Take A multivitamin with at least 100% Vitamin C
  
• 1000 mg of Calcium to improve absorption
  
• At least 1 protein shake that includes BCAA's like L-tyrosine to replenish lost dopamine.
  
• At least 3 balanced meals a day
  
• At least 8 oz of water with each meal.
  
  If you can follow this daily routine the health risk of amphetamines can be reduced. I take it daily, and I have never had an issue with comedowns, fatigue, or any real tolerance issues.
  
  I take 10mg Adderall XR in the am, and 5 mg IR Adderall in PM.
  
  Cheers, and hope you feel better.
  
  

It sounds like you need more than just Vitamin D.

Without much context, you also sound anemic.

A full blood panel would be recommended. In the meantime I would take the following:

Take every morning/early afternoon (with a meal):

• 5000 - 10000 IU Vitamin D3
  
• 15:1 mg Zinc:Copper
  
• 500 - 1000 mg EPA + DHA Omega-3 Fatty Acids (fish oil or algae oil)
  
  Take every evening (with a meal):
  
  
• 200 - 400 mg Magnesium Glycinate
  
• 3 -10 mg Boron
  
• 1000 - 2000 mg EPA + DHA Omega-3 Fatty Acids
  
  Learn more about why those supplements will likely improve your health.
  
  Increase your calories and eat some meat, if you aren't already. Grass fed beef and organ meats are best in your case.
  
  If your parents don't want to buy these supplements for you, head down to a CVS and buy them yourself. Ultimately your health is your responsibility, not the responsibility of your parents or your doctor. You made a great first step by reaching out on Reddit. Build on that momentum :)
  
  If you'd like to talk about it more feel free to PM me. I hope you get better OP!

About 24 oz of water with 1/2 tsp of NoSalt + mix-in. I started off with the Aldi's Fit & Active lemonade mix, but didn't realize for a while that there is maltodextrin and aspartame in there. Personally, I wanted to move away from those ingredients. Switched to True Lemon and didn't realize for a while that there are 3g carb per packet. Granted, I was using about 1/2-3/4 a packet a day, but I wanted to cut down on unnecessary carbs where I could. Currently, I use Kool-Aid packets (about 1/8-1/6 of one per 24 oz). My favorite flavors so far have been the lemon lime and tropical punch, but I still have a lot more to try! I did not like the lemonade personally. I usually have 3-5 water bottles a day, which I know it's waaay more potassium than recommended in the /r/keto FAQ, but it works for me. When I first started to drink potassium water, I only used 1/4 tsp and couldn't drink too fast or else I'd feel tingly. Now, 1/2 tsp several times a day is completely fine for me. I just pee with more frequency and volume than pre-keto.

Whenever I try to add table salt to the water mix, the flavor is too weird to me. It's...too sweet almost, but not sweet. I'm not sure what to call the flavor. Instead, I just try my best to add salt to my foods. I try to hit /at least/ 2500 mg a day (tracking via MyFitnessPal). I'll end the day with some dill pickles if need be. I don't feel guilty about those at all and find them quite crunchy and delicious. I used to be quite opposed to salty tastes pre-keto, but I'm growing more and more to like it. I prefer the taste of the pink himalayan salt to regular table salt.

Magnesium, 3 pills a day before bed. I think these combined with having a cup of chamomile tea and switching to reading instead of TV before bed have /really/ helped make my sleep schedule more regular.

Couple tips if you're having insomnia. Listen up cuz this is the real deal, this WILL help get you through these first few days (take it from someone who just got through it and is feeling great now).

1. Start taking magnesium. Like, as soon as humanly possible. Get this brand here, there are a million types of magnesium, and the most common ones won't do jack for you. I've done tons of brand research and this is the good stuff.
   
   Take two pills as soon as you wake up, and more importantly, take two 30-60 minutes before bed. When you take it at night it will make you sleepy. You can take it on an empty stomach, it's super easy on the stomach.
   
   Magnesium is the 2nd most common deficiency in the developed world, AND alcohol flushes magnesium out of your body. So chances are that your body is WAY low on it, and that will mess up your sleep AND it will make you depressed. Getting your magnesium levels back up is proven to lower symptoms of depression and improve your mood, something I've experienced first hand, so it should make your moods a little sunnier.
   
   
2. If the above doesn't work for getting you to sleep, and you want to bring in the big guns, take some melatonin at night about 30 minutes before you want to go to bed. I like this brand but there are lots online to choose from.
   
   BIG POINT FOR MELATONIN: Most melatonin pills are 5mg. I don't know why this is, because that's actually a massive dose. Break off about a quarter of a pill and that should be a good dose (.75-1.5mg). Also, if you go the melatonin route, try to limit your usage to 1-2 weeks of daily usage. If you take it too often, then when you stop you might have trouble getting to sleep again, cuz your body got used to it. So just take it for a 5-14 days while your body heals itself and naturally learns how to fall asleep without alcohol.
   
   In general, you may have to take it on faith that it gets better for now while you're hurting, but it's the OVERWHELMING experience of everyone that it does get better. Nobody, ever, in the history of the world, was having a shitty life, and then they started drinking more, and then things got better.
   
   But if you go to an AA meeting (which I highly recommend doing), you will meet people with 1, 5, 10, 20 years of sobriety, and every single one will tell you that their lives got insanely better when they stopped drinking. You'll hear a lot of people saying stuff like "back when I was drinking, I couldn't possibly imagine my life being as good as it is today". And I've had people close to me quit, and I've seen them go through a similar situation.
   
   Hang in there friend. What you're doing right now is worth every bit of effort.

I like magnesium citrate specifically for anxiety and sleep. I actually take this brand for insomnia: https://www.amazon.com/Natural-Vitality-Magnesium-Stress-Orignal/dp/B000OQ2DL4/ref=sr_1_2_s_it?s=hpc&ie=UTF8&qid=1475193261&sr=1-2 it doesn't make me sleepy necessarily but I get racing anxiety thoughts and I find that it helps me calm those down, and that in turn makes it easier to fall asleep. More like it quiets my brain so I can try to sleep, instead of straight knocking me out...best way I can describe it is like the feeling you get when coffee finally wears off. Except even if I didn't drink any coffee lol. There are cheaper versions of it too as well as flavored if that interests you!

I have read that gylcinate is easier on the stomach but I never had problems with citrate so can't personally comment on it.

I have a fasting friendly magnesium supplement I found on amazon! It doesn’t taste great (I usually just mixed a teaspoon with water and chug), a little chalky and doesn’t mix with cold beverages really well, but it helps a ton with sleeping (relaxes muscles) and I’ve heard it helps a lot with muscle cramps. I have a friend who gets cramps in his legs due to an auto-immune disorder, he takes 1/4 teaspoon in the morning to help with it. I definitely suggest it!





BulkSupplements Pure Magnesium... https://www.amazon.com/dp/B00GW5NX8I?ref=yo_pop_ma_swf







It’s a huge bag so it’ll last forever. I like this because melatonin makes me feel groggy the next morning :)

For your specific situation, 500mcg of melatonin and 400mg of magnesium glycinate should fix you right up. Melatonin is extremely safe and nontoxic. Same with magnesium (to a far lesser extant than melatonin, though).

A note on melatonin dosages: Less is more. It is frequently sold in 5-20mg pills. This is way way way too much for most people^[1].

As far as taking other things like St. John's Wort, kava, etc: Do not start out with these. You are a young person. There are many other things to try before these things. If the magnesium and melatonin don't work for you, feel free to PM me, and I'll do my best to give advice however I can.

Here are some links to brands of melatonin and magnesium that I would recommend:

Pure Encapsulations - Melatonin 0.5mg - 60 capsules for $9.30: this is the one I would most recommend in terms of quality, and the price happens to be pretty reasonable. If it's too much, let me know.

Pure Encapsulations - Magnesium (Glycinate) - 90 capsules (120mg each) for $19.50: Once again, this is ideal but if it's too much let me know. Here is a cheaper option that will work.

Best of luck to you my friend. I have had sleep problems before, and I know all too well that they will fuck your life up. This is an important issue to me, so I'm quite serious about offering my help. Feel free to PM me. Hope this helps.

This is the stuff I take, if you were wanting to know. It's not hard to find locally either. Whole foods, fresh thyme and even Sam's club has it.

https://www.amazon.com/Natural-Vitality-Supplement-Raspberry-Lemon/dp/B00BPUY3W0

Hope it helps, good luck mama!💖💖💖

Its all good dude, for electrolytes I like to use capsule's like these. Makes it easy and you dont have to figure out ratios on your own. You can by them seperately as Magnesium citrate, Potassium Citrate, and you can Get Sodium from kosher or Pink himilayan sea salt. Sea salt is good because it contains other trace minerals as well. For Muscle recovery Glutamine and BCAA's are amazing.

I'm no excercise elitist either. We love doing bike rides to brewerys and back. I just save the recovery until i'm done drinking. I've found that to be pretty effective.

I have fibromyalgia and been trying both.

• First Agmatine for a month at around 750mg-1g / day.
  ---> no improvement
  
• After Memantine at gradually (very recommended) 5mg then 10mg for 3 months then now 20mg for a couple weeks (it seems to be the dosage for fibro).
  ---> so far I can't say that it has helped at all. At least not noticeable on pain.
  
  I'm now throwing in some Agmatine as well every couple days. You might want to try adding:
  
• Magnesium L-threonate 2g daily (called Magtein also). I use this one "Magtein Source Naturals, Inc. 180 Caps (667 MG)" https://www.amazon.com/dp/B00AXTO30G/ref=cm_sw_r_cp_api_6JVyxbT25E7FT. 3 capsules a day 2 morning 1 night)
  
• Vitamin B2 400mg daily (especially if you get migraines too).
  
• Also L-dopa (Dopa Mucuna), nalt or equivalent seems to help a bit with the fatigue.
  
  Honestly for pain I haven't found anything that really works. Been on Lyrica at every possible dosage (now back to 2x 150mg daily, was taking up till 600mg at some point but made me too sleepy) for years. Not even sure if it helps anymore.
  
  To me SSRI & SNRI were totally garbage but had to go through that crap to be approved for Botox shots to stabilize my migraines (this definitely helps but is more specific for migraines).
  
  The one thing that helped even more than opiates for the pain and overall condition was Adderall XR (tremendous help with the fatigues).
  
  Also currently reducing my opiate intake and was prescribed Clonidine patches which seem to help a bit with the general condition (I have constant panic attacks) and not just to cover withdrawals.
  
  Good luck! Don't hesitate to message me for advice. I've been trying everything possible for the past years and my only conclusion is that doctors don't know wtf to do with it/me.
  
  Ps: my main advice would be for you to find a stellar doctor /pain management specialist that will listen to you and not dismiss your pain. Unfortunately there aren't much out there. Most doctors just want to pass you around since it's too complex for them and they don't want to spend the time to figure different solutions. A good insurance helps to...

YES so many good tips for digestion!

the probiotic that i take and love is garden of life women's raw probiotic (http://www.vitacost.com/garden-of-life-raw-probiotics-women-85-billion-90-vegetarian-capsules-1) and although it can taste funny, i think it's a great probiotic and it also makes me drink more water!

lots of fermented foods like sauerkraut, kimchi, pickles (bubbies is a fermented brand, make sure you check ingredients and make sure they're redriferated or else the live cultures are killed during pasteurization), gut shots (https://www.farmhouseculture.com/gut-shots), kefir (forager project makes a cashew milk based one), and yogurt (if you don't do dairy i like sodelicious plain coconut milk yogurt or kite hill plain unsweetened almond milk)

almost every night i take natural calm magnesium (https://www.amazon.com/Natural-Vitality-Magnesium-Stress-Orignal/dp/B000OQ2DL4?th=1) the taste can be a bit off putting so i just add 1-2 tsp of it to some organic cinnamon apple tea and it really helps with my digestion and puts me to bed! also it's good to supplement magnesium bc most americans are deficient in it! esp women, it's super important to get even more magnesium during your period too

somethings to help your gut as well could be collagen, gelatin, and bone broth. they're kind of expensive but totally worth it!! http://www.vitalproteins.com/ and epic foods makes a really good bone broth! hope this helps

These are the two supplements I take that I've found work best for reducing cramps (Amazon Japan links, below):

Potassium (Citrate) https://www.amazon.co.jp/gp/product/B000BTA4DI/

Magnesium https://www.amazon.co.jp/gp/product/B00E3S51HM/

 

Be careful, and properly check the label, when taking off-the-shelf Magnesium supplements bought here in Japan, as it tends to be mixed with calcium (in supplemental form), which could lead to some hearth/arrhythmia issues. At one stage I was getting regular, scary heart palpitations before I switched to straight chelated magnesium / magnesium citrate.
Regarding these heart palpitations, they basically never came back when I stopped / lowered my calcium supplementation and started taking vitamin K2 (which supposedly helps with calcium absorption, mitigate build up in blood [or something like that]). By the way, the best food source for K2 is, wait for it, Japanese Natto! Hahah. Or take it in supplemental form, found here:

Vitam K2 (MK7) https://www.amazon.co.jp/gp/product/B00O4BQIQQ/

 

If you're eager to just try electrolyte supplements, you can find low sugar "Ion Drink" powders pretty easily at chemists. Be sure to check the labels to properly understand what exact minerals they contain.

Sorry to bring bad news, but, assuming you got the same one that Amazon calls "Nature Made High Potency", it only contains Magnesium Oxide.

Magnesium Oxide has extremely low bioavailability, and has some other issues as well. It's rust, in essence. So unfortunately you'll really not get any benefit whatsoever by taking those. Your body will only absorb about 5% or less of each softgel, meaning each is really only going to give you 10-20 mg.

Really the one you want is Magnesium Glycinate. I take the Doctor's Best brand which is unbuffered, meaning the pill contains 100% Mg Glycinate with no other lesser forms included. Glycinate is the most bioavailable form of Magnesium and is the best for supplementation. This sort of logic rings true with a lot of other supplements. Many brands will happily sell you minerals with poor bioavailability (multivitamins have this flaw especially), so it's wise to do this check for all supplements you buy.

To answer your question though, no, 400mg isn't too much. Really you can take as much as you want and your body should just not absorb what it doesn't need. 400mg is a solid daily dose though. Take it before bed, as there is a small amount of evidence to suggest it can be a sedative and help sleep.

Don't take it at the same time you intake Calcium, as Calcium does inhibit absorption of Magnesium to some extent. Taking Vitamin D/K and Magnesium in addition to a diet with lots of Calcium is a pretty strong combo, as D/K/ Magnesium all have important roles in Calcium absorption and its integration in bones. Take the D/K/ and your Calcium food in one sitting, and the Magnesium later once the Calcium has already been digested.

For a good overview of Magnesium and its effects, check Examine.com.

Hehe yeah, sounds nice :) If you're in good physical shape and young you don't need more than the basic supplements imo.

Lots of people take double your vitamin d dose, you should probably get some stronger pills. 2000-4000 IU is the usual dose, some people take even more than that, but you can't exactly know how much you need unless you get tested. I would recommend 4000 IU for you.

The thing with supplements is that it's really worth getting some higher quality stuff, because with the cheap ones they try to cut every corner and they don't care if the product works properly or not. If you are from USA you can get some very high quality Solgar supplements from amazon for like a third of the price they cost here.

I would suggest you to get these:

https://www.amazon.com/Solgar-Triple-Strength-Omega-3-Supplement/dp/B000NI6WHY/

https://www.amazon.com/Solgar-Female-Multiple-Tablets-Count/dp/B00028Q6G2/

https://www.amazon.com/Solgar-Magnesium-Citrate-supports-function/dp/B00HUCN0DU/

https://www.amazon.com/Solgar-Vitamin-Cholecalciferol-Vegetable-Capsules/dp/B0019KAS66/

Not working for Solgar btw lol, they just are really good and i recommend them when someone asks for high quality stuff.

Edit: Oops forgot about the B-12, i don't think it's necessary but it also wont do any harm if you want to try it out.

Yeah, those Powerade Zeroes are definitely not going to give you enough of what you need. Ditch them ASAP. I struggled a lot with low electrolytes my first few weeks because I did NOT supplement appropriately. The good news is you can start feeling better in a few days if you do it properly.

For my "ketorade," I mix 1/2 tsp of Lite Salt and 1/2 tsp of regular salt with one of these. It's got 3g of sugar, but for me that's good enough. I needed something that doesn't taste totally disgusting. It's still salty, way saltier than a Powerade Zero, but you just have to deal with it. I drink this every morning on my bike ride to work. If it's really hot out I might make a second bottle.

Additionally, I salt the crap out of my food with both regular salt and the lite salt. I drink broth. It's not the tastiest thing in the world, but it helps.

At night, you need two of these bad boys. I'm guessing the magnesium you picked up is the oxide form, which isn't bioavailable enough to make much of a difference. Citrate is better, but the glycinate has been tremendously helpful.

After you've done all of that for a week or two, see how you feel. If it's still not making a difference, time to see your doctor. I'll be the first to say that keto is NOT for everyone. I strongly believe that no singular diet is perfect for everyone. If you continue feeling like garbage, it might be worth considering trying something more like Paleo...keeping most of your staples the same, but adding in something like a potato every night with dinner. But don't give up hope just yet! You haven't been supplementing correctly and I know what a difference that makes.

I was thinking of a post like this!

The top of my fridge is covered in supplement bottles. I hate to admit it, but I have become the kind of person who reads a single vague "This possibly helped my anxiety" testimony on a forum and immediately orders the supplement in question because what if this is the thing that helps?

I currently take these:

Omega-3 (is supposed to help with inflammation, some people think that anxiety is connected to inflammation in the brain)

NAG (N-Acetyl Glucosamine, is supposed to help with inflammation)

B-complex (some people think the B vitamins might help calm anxiety)

one or two types of probiotics (possible connection between our microbiome and our stress/mood levels.)

Of these, I think it's possible that probiotics are doing... something. I'm not sure yet, I only pretty recently started them. But I think probiotics are in the "probably can't hurt, might help" category, so I'll continue for a while.

I don't see the Omega-3s doing much, if anything, but could probably use them in my diet, so will continue for a while. I don't think the NAG and the B-complex are doing anything, so I'll probably stop taking those when I use them up.

At other times I've taken:

magnesium (I think this does help a bit. I use a spray form though, not a pill. https://www.amazon.com/Magnesium-Spray-100-Pure-Dead/dp/B00N48BNGK/ref=lp_10222013011_1_1_a_it?srs=10222013011&ie=UTF8&qid=1500943510&sr=8-1&th=1 It isn't really "oil", it's a magnesium solution so saturated it feels oily. It's hard to describe. I've lazily stopped using this regularly, but previously I just sprayed it on a couple of areas before bed. It does have a temporary relaxing effect, sometimes quite strong. It didn't seem to have a permanent or semi-permanent effect though, it wasn't like the relaxation persisted to the next day or anything like that.)

Vitamin D (did nothing that I could tell)

*daily multi-vitamin (did nothing)

At this point, I wonder if supplements are likely to help really only if your mood problems are partially caused by a deficiency? I'm not sure mine are, so I am probably chasing wisps of smoke, but frankly... I would rather chase wisps of smoke and give myself some sense of agency, if that makes sense.

I was digging around because I'm tired of spending tons of money on magnesium supplements that may or may not have a dubious - at most - effect on me.

I previously bought this Bulk Supplements citrate salt form on Amazon:

https://www.amazon.com/dp/B00GW5NX8I

​

It's a great price for buying in bulk, especially if you get it by the kilogram (!!!) I only got 250g and it lasted me a good month or two, but it seemed chalky, didn't dissolve in water at all, which almost made me wonder if I got the carbonate form by mistake, as I think I saw mentioned somewhere in one of the reviews. But regardless it didn't seem to do much for me anyway...my tolerance stayed as ~eh~ as ever, and some nights I had trouble sleeping, while others I slept like a baby (until noon, whoops). Basically inconclusive. Of course I wasn't always taking it as directed which also throws a wrench in things, but the point is this mag didn't really do much for me as far as I could tell.

​

I was looking into buying some bulk gylcinate or gluconate off purebulk.com, until I realized the gluconate only has a tiny fraction of the elemental magnesium in it as even the citrate (because the gluconic acid is so heavy). So you end up getting way less for your money! Even if it was "better absorbed", it's still such a huge quantitative difference that I'm not sure I'd be better off.

​

​

​

Enter the article of the OP: It argues that, because of precisely that, you'd be better off using Oxide because it contains so much more magnesium to begin with. The thing that *really* matters is how strong your stomach acid is, to be capable of absorbing it. I realized a big part of adderall's magnesium-depleting effects is probably due to the appetite suppression, which I predict (don't quote me on it though) manifests in shutting down some of the hormones necessary for stomach acid production.

Just thought it was interesting, wanted to contribute to the body of knowledge on the subject.

Thank you for your responses, I appreciate your continued explanation.

I've endured a long and difficult relationship with psychoactives. I first took DXM 7 years ago, and I have since run the gamut. Drug combinations, dosing methods, kitchen extractions, you name it-- I've done it. In other words, learned the hard way. I think this may be why I have such reverence for your approach. I am humbled by your thoughtfulness.

Note: this post is very, very long.

My method:

Preparation begins several days in advance. Like you, I have obligations that necessitate some schedule-shuffling. In many ways, this makes the experience feel more like a vacation; it's a special occasion, so I treat it like a holiday.

I abstain from alcohol and other drugs for at least 72 hours before the trip. As you mention, hydration is key to basic health, and this is a component of the days leading up to the trip. If I haven't been hydrating well, this is my chance to catch up.

I clean my environment fully. I dust, vacuum, mop, and sanitize my bedroom. I clear rubbish and generally tidy any areas I might enter around the time of the trip, such as the bathroom, kitchen, and living room.

I make sure to eat plenty of fiber, protein, and nutrient-rich foods like nuts, leafy green vegetables, and fish. If I can't get fish, I make sure I take a good amount of high quality fish or cod liver oil. I practice a high-fat, adequate-protein diet; basically, it's a modified ketonic diet. I usually take in 1-2 tbsp of cold-pressed extra virgin coconut oil once or twice a day both for its health benefits and for increased absorption of other chemicals. However, I skip this on DXM day, which I'll explain later. I have a wide range of supplements I take as well. These include micronized creatine, HMB, a multivitamin, and a number of nootropics. My nootropic stack varies depending on whether I have to work or not, but usually includes piracetam, aniracetam, ashwagandha; sometimes I add phenibut and/or phenylpiracetam.

The day before the trip, I exercise-- hard. I push myself to my absolute limits with calisthenics, weightlifting, and cardio. If I have the time for it, I will go for 2-3 hours split up throughout the day. I find that this accomplishes two things: 1) I achieve a deeper state of rest the night before and 2) I have considerably less anxiety about the trip. At night, I take ZMA. This contains a form of magnesium, but I've never had any issues with interactions. I'm pretty certain that the peak levels of magnesium occur sometime during the night, but I would recommend caution when using magnesium supplements within 24 hours of DXM use. As I have said many times before, every body is different and every brain is different. Your mileage may vary.

I have found that taking a multi-vitamin greatly helped me on my keto journey. I take Super Nutrition for my daily ( for you: http://www.amazon.com/The-Womens-Blend-180-Tablet/dp/B00028PHN0). I eased into it, taking one in the morning, and one in the afternoon (not in the evening, the vitamins kept me too active and I couldn't go to bed. CLEAN ALL THE THINGS! lol). Other than Nutrilite, Super Nutrition has been the best vitamin for me. I have used several. Also, I see it has the biotin /u/sosotris recommended.

I also take Magnesium for muscle cramps. I take both of these "at the right times", and supplement on an as-needed basis http://www.amazon.com/KAL-Magnesium-Glycinate-400-tablets/dp/B00013YZ1Q , http://www.amazon.com/Nature-Made-High-Potency-Magnesium/dp/B002E7N1CG.

Disclaimer: I am not a woman (I get leg cramps, especially after consuming alcohol), and I am not associated with any of the brands listed.

Interested to know what you land on when you find something that works for you!

There is certainly a transition period from glucose to ketone energy. Your body needs to adapt to using ketones and fatty acids efficiently, and it can take months to reach fat adaption, but once you do it is a steady source of energy and endurance is great. But for now you're definitely pushing it. Keto is also diuretic, you lose minerals and that will drain energy fast. Unless you replenish them daily, your kidneys start recycling your water to hang onto salts, which can stall loss from dehydration. Easiest way to ensure you get some more electrolytes is drinking a ketoade daily. You can search out recipes and tweak a concoction of your own.

My ketoade is 1/4tsp salt for sodium; 1/2tsp lite salt for sodium/potassium. You could also use 1/4tsp Nu/No Salt instead, or buy a potassium citrate powder; 1tsp magnesium citrate powder. I use a nice water bottle that unscrews so I can dump in the mixture and add water; 1Tbsp lemon juice; and sweetener. Tastes like a mild lemonade. You could also flavor with Mio or powdered drink packet or other water enhancers, instead. Refrigerate and grab in the morning to drink throughout the day along with plain water, might want a couple bottles each day. It leaves room to get electrolytes in food, but ensures you get enough to not feel horrible if you can't get enough from meals.

I'd avoid sleeping pills unless it's a last resort. What helps me is:

Exercise (I hate it, but it does help me fall asleep)

Magnesium supplement, specifically this:
http://www.amazon.com/gp/aw/d/B00BPUY3W0?pc_redir=1406201226&robot_redir=1
(Sorry on phone, don't know how to embed a link). This stuff tastes like a tart lemonade and it's like magic. I sleep through the night.

Melatonin supplement

Staying away from caffeine after 2pm (I'm really sensitive to it)

Also, I don't have too much experience with meditation, but I think that would help a lot to calm your mind.

Finally, my therapist suggested the following exercise- while you're in bed, think about 3 things you see, feel, and hear. Then think about 2 things you see, feel, and hear. Then 1 thing you see, feel, and hear. Keep cycling this until you drift off.

Worth a shot! Good luck!

Ginkgo Biloba.

Curcumin with a source of Piperine like ground pepper for absorption.

DHA found in Fish oils. The higher the better.

Magnesium. I recommend this brand.
https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Supplement/dp/B000BD0RT0/ref=sr_1_1_a_it?ie=UTF8&qid=1495346427&sr=8-1&keywords=magnesium+absorption

My experience with lions mane was fairly positive. I heard mixing it with some sort of fat like coconut oil you can increase it's absorption. I always made an MCT like hot tea with it and it worked wonders for energy, replaced my coffee for a while.

Hope your friend gets better!

Magnesium Threonate theoretically crosses the blood-brain barrier easier. I personally find it to be less sedating or calming than the Magnesium Citrate I take at night. It is pricier, but the research so far shows promising results. Also, my doc recommended it!

According to this study from the Journal of Alzheimer's Disease: "In an intact rodent, treatment with conventional magnesium salts is ineffective at elevating brain magnesium and improving memory function. This is because active transport systems tightly control the amount of magnesium that crosses first from digestive tract into blood, and then from blood to cerebrospinal fluid (CSF). In human, increasing blood magnesium by up to 300% only changes CSF magnesium by less than 19%. To overcome this problem, we developed L-Threonic acid Magnesium salt (L-TAMS, formerly MgT), a compound that can effectively enhance CSF magnesium concentration via oral intake."

Also from the same study: "Supplementation with magnesium threonate may improve cognitive function in older individuals with memory and concentration issues, say results of a randomized, controlled, double-blind study."

Try magnesium! Colace didn't do a thing for me, but I started taking a magnesium supplement before bed every night, and I am now the most regular and easy pooping girl you'd ever know. This is the stuff I got (https://www.amazon.com/Natural-Vitality-Magnesium-Organic-Raspberry/dp/B00BPUY3W0/ref=sr_1_1_a_it?ie=UTF8&qid=1473267595&sr=8-1&keywords=calm%2Bmagnesium) -- but I found it locally in the health section at my normal supermarket for like $15, I didn't pay $25!!
You stir it in water & drink it, it tastes like overly sweet lemonade, and works like a charm for me!

a) I just don't feel hungry- That is the glory of keto. Just make sure you're eating enough protein and calories. Not feeling hungry all the time or having cravings has really helped me to reach my goals.

b) Headaches- ELECTROLYTES! Like others said below, make sure to take some magnesium supplement, one that ends in "ate" preferably, since it will work really well and not upset your tummy. I take these. It could also be a caffeine headache issue like others stated.

c) Loose skin- Exercise does help and gaining muscle, but also time. Your skin will bounce back a bit over time. It depends on your body. Some are very fortunate and their skin shrinks a lot, but others are not as fortunate. Over time, you'll know which category you land in.

Great post! :)

I can't comment on n-acetyl cysteine, but whenever I don't take magnesium supplements with amphetamines I chew the shit out of my gums and cuticles. I still occasionally do it after taking magnesium, but the urge is mostly gone.

If you decide to try out magnesium, make sure you don't get magnesium oxide. It's not absorbed well and is pretty much useless. Magnesium glycinate, lysinate, and citrate are some of the best forms. This stuff is the best I've found, a 240ct bottle will last for ages.

I have tried Vit C, I can't say it had much of an effect on me.
I can't say it didn't either - but nothing I could specifically pinpoint one way or the other.

The only supplement I had any success with was Magnesium (specifically this kind - which is elemental as opposed to Magnesium Oxide most commonly found). My doctor has me on 4 tablets a day (800mg).

It has helped with muscle spasms and pooping. :)

I also took some Vit D for awhile (as my bloodwork showed I was deficient) - I got it back up to proper levels with supplements and have been doing better mentally and physically since. Though I have had a lot of transitions in my life since that point - so while I am certain it had a positive impact for me, ymmv.

Background

I want to start taking magnesium, primarily for the sleep quality improving benefits. I've read that I should also supplement D3, K2, and maybe one or two other things. I'm almost certain my diet does not provide significant amounts of any of these 3 (and the list probably goes on.)

I did A LOT of research on Magnesium ended up quitting multiple times and just not getting anything. I'm hoping to avoid that and finally pull the trigger on some supplements.

For magnesium, I've decided to target the glycintate form; it seems that the [arguably more efficient] dermal applications are very difficult to dose properly. Glycinate has high bio-availability/absorption (compared to other oral applications,) low/no laxative effects, and is reasonably priced.

QUESTIONS:

1. What's the cheapest way to acquire magnesium glycinate without having to worry about buffering (ie. part of the dosage being oxide or some other form) or other negative additives (possible toxins and so on)? There's a reviewer on Amazon who appears to have done some serious research on magnesium supplements, and writes a very compelling review of Doctor's Best.. I've been recommended a powder before as well, which seems much cheaper, but I'm not sure about purity, dosage, how to consume, etc because there are no detailed reviews or anything... Recommendations?
   
   
2. What other supplements besides D3 and K2 should I be taking?
   
   
3. What form of each should I target (I spent A LOT of time researching magnesium, and if I try to do that again, I'm going to burn out and just not get anything...)
   
   
4. Specific product recommendations (preferably with a bit of information/explanation?) As with the magnesium, money is an object, so I'm trying to strike a good balance between price and quality (example: for whey protein, I've bought MyProtein unflavored and Vitamin Shoppe Bodytech, which by all accounts is repackaged Optimum Nutrition Gold Standard. Both are much cheaper than Optimum, and I wait to catch them on big sales -- thanks slickdeals. So essentially I'm targeting good stuff, but not going for top shelf.)
   
   
   Other non-so-necessary, but possibly relevant info:
   
   I just started going to the gym after a fairly substantial hiatus. Additionally, I'm tracking macros, and I've acquired decent quality weigh protein to assist me in meeting my daily protein goals.
   
   I've noticed that my sleep is kinda crappy, and I am suspicious that part of the issue is certain deficiencies, like magnesium and vitamin D (I've eliminated blue light before bed, try not to eat for a few hours before sleeping, and all the other recommended remedies, and I have reason to believe it's not sleep apnea or anything of the sort.)
   
   Thanks!!

I take this exact kind every night. Honestly, it doesn't really affect my bowel movements that much. It does however, potentiate the effects of kratom, which is the main reason why I take it.

Before switching over to this brand/type of magnesium, I used Magnesium Citrite powder, specifically this one. Not the best kind for potentiating kratom, BUT super good for helping out bowel movements, which seems to be what you're after. I'd really recommend the one i linked simply because you get a lot for your money. I see many people recommend the "now calm" brand, because it has a great taste, but it's very expensive for the amount of mag you actually get from it. The one I linked doesn't have a sweet taste, it's basically just chalky. But it is a much better deal.

Prune juice is also a viable alternative for aiding bowel movements, and it's what I take. Just 1 cup when I wake up and it keeps everything soft and smooth lol. I actually find it more effective than mag citrite.

You didn't link anything I think?

Magnesium is easily supplemented in pill form on keto. It's hard on keto to get much magnesium. This is what I use. Doctor's Best High Absorption Magnesium Dietary Supplement, 200 mg per 2 tablets, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_apip_Kkb3aFzvZh2PH

I know you said no pills, but I think that's your best bet for magnesium.

As for potassium, go grab nu-salt. It's full of potassium. I use sodium free salt so it has like 700mg of potassium in a 1/4 tsp.

Hope this helps.

Its pretty common to not get enough magnesium in the typical american diet anyway, so when you are going on a diet that is known for having limited access to dietary magnesium (like keto) its probably wise to take a supplement.

Keep in mind that not all magnesium is created equal. Magnesium Oxide is the cheapest form used in supplements, but it isn't absorbed very well. I took a supplement that used primarily Magnesium Oxide for awhile and it gave me digestive issues. I switched to chelated magnesium and things have been much better. I use Doctor's Best Chelated Magnesium, but I'm sure there are other good brands. Look for "high absorbency" magnesium or check labels and avoid Magnesium Oxide.

I wouldn't worry about monitoring magnesium intake too closely. The National Institutes of Health says you can safely supplement up to 350mg per day (that's in addition to magnesium from food), and that too much magnesium in the diet doesn't pose a health risk since the excess is excreted via urine. Magnesium toxicity can have more serious effects, but you need to consume upwards of 5,000 mg/day to get to that point. That is extremely hard to do.

To add on to what danceswithronin said, I would be very surprised if you get enough magnesium in your diet. Taking a magnesium supplement would assist very well in the ease of going #2. Get some Vitamin K2 to go with the magnesium, if you want to try it, as it will help with absorption. You need to build up to the recommended amount as whatever magnesium you fail to absorb is a laxative.

Both Vitamin K2 and magnesium are very cheap for a big bottle of each. When I get home I'l edit my post to show what type of magnesium to get since there are a few different types and you want a specific one to take.

edit:

Here are links to the magnesium and vitamin K2 I buy. You don't need to get the same brand, but you do want to get Chelated magnesium similar to what is in the stuff I buy as it is easier to absorb and won't cause the laxative effect as badly. Coupled with the vitamin K2 it will not only help you feel better, but also keep things running smoothly down there. I have found that I am very regular and it is super easy to go #2 since I started taking those 2 supplements.

Sodium: Salt all of the food that you eat!!! That will be the easiest way. I also will occasionally mix 1/2tsp - 1tsp lite salt with a Powerade Zero, split it in half and mix it the remainder with water. Gives me two drinks for the day. I will also drink broth, usually at night before bed just because it tastes good!

Potassium: Lite Salt will also help big time with this. Another good way is to eat leafy greens (mainly spinach for me), avocados, fish, mushrooms, etc. (Just google: "foods high in potassium", for an extensive list).

Magnesium: Again, leafy greens, fish, nuts, avocados, etc. I also supplement magnesium by taking one of these every night before bed: HERE! It really helped stop waking up in the middle of the night with ungodly painful leg cramps.

That's how I keep my electrolytes in check. If I ever feel tired or lightheaded, I'll just drink a cup of broth, but I rarely have to do that.

Hope I was of some help to you. Good luck! :)

I make my own magnesium lotion from magnesium chloride flakes, but previous to this I bought Life Flo Magnesium lotion:
https://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=life+flo+magnesium+lotion&rh=i%3Aaps%2Ck%3Alife+flo+magnesium+lotion

 

For oral magnesium I take Dr.'s Best Magnesium (magnesium glycinate) : https://www.amazon.com/gp/product/B000BD0RT0/ref=oh_aui_detailpage_o00_s00?ie=UTF8&th=1

 

I take 600 mg of the oral mag per day and put the lotion on all over my body each night. I do this whether I'm fasting or not. I take boron, taurine and selenium to boost absorption of the mag. So far, it's working WONDERFULLY! Boron, btw, really helps w/vitamin D absorption too, which everyone these days seem to be low on.

OMG this happened/happens to me too - lots of good solutions! My main suggestion is to keep things simple and pay attention to your Magnesium in particular...

​

• Spoon peanut butter out of the jar, directly into your mouth (my favorite is Skippy Extra Chunk, MMV but its only 4g per 2 TB which works for me)
  
• Quest oven pizza (again, MMV but a whole pizza is 12g and feels so indulgent)
  
• Homemade mozzarella sticks like this recipe from Low Carb Yum - dip in ranch dressing for ultimate comfort
  
• Buffalo Chicken Dip - eat with a spoon and love every minute
  
• Dove Mini Ice cream Bars - one bar only has 6g so MMV but, ice cream, come on...
  
• Turn your ketoade into a cocktail - add seltzer water, pour into a wine glass...keeping on eye on your magnesium in particular (Natural Vitality Calm is my suggestion) will help with cramps/bloating

My daily electrolyte supplements usually look like this:

• 1 packet of ElectroMix mixed with a teaspoon or 2 of Natural Calm in a glass of water.
  
• 1 chicken bullion cube mixed in a tall mug of hot water. (Sometimes I do this twice a day, depending on how I feel.)
  
  The rest of my electrolytes come from food. If I still feel unwell after the above, I may drink another ElectroMix. This seems to be working well for managing my induction.
  
  Remember: Spinach is a good source of potassium and other healthy nutrients. It never hurts to mix it into whatever you're making or have a side salad with some olive oil.
  
  Best of luck to you and KCKO! :)

OK, just FYI sumatriptan is category C and not recommended after the first trimester; different docs have different opinions on using it, because less research has been done on it than Tylenol. That's intense you got jaundice from mono! This is the website I use for info on pregnancy and meds, which is based on all available research: https://mothertobaby.org/fact-sheets/sumatriptan-pregnancy/

For the magnesium, try a powdered version like this one. It can also act as a laxative which can be good for constipation during pregnancy, but just start doses lightly and see how it affects you :) The best form of vit. D3 I know is liquid form cholecalciferol which is animal-based. I would probably talk with a doc before starting that because it's fat soluble which means it can build up in the body - most people are deficient in it so you probably have nothing to worry about, but I would take with someone just in case.

Sorry to talk your ear off! Hope this helps.

L-Tyrosine should be pretty universal among brands. Ive been using this one from Amazon with good success. I would recommend one 500mg capsule before bedtime. That should help you reset your dopamine for the next day. Start this out just every other night though, as I’ve noticed it still works well into the next day.

As far as magnesium goes, you’ll want to avoid the commonly available versions magnesium oxide and magnesium sulfate due to poor absorption into your system. Magnesium aspartate and citrate are good options here, with Chelated magnesium being the best. RDA is 400mg/day. Take 200mg twice daily with food if you can, or all at once if you have a hard time remembering. If you haven’t taken a mag supplement before, expect a temporary laxative effect from it for a week or two until your body gets used to it. If it’s giving you trouble, Imodium (or the Loperamide HCl generic) works well to slow bowel movement and counteract this.

try to get some really good fats. make sure you're eating healthy saturated fats like cold pressed coconut oil and then also cold pressed hemp oil (and hemp seeds) and olive oil.

It's easy to miss getting good fats if you're just cooking with a refined oil or light vegetable oil. Fat is one thing that depletes a lot after switching to not eating animal sources, but the health and tissue of your brain rely heavily on good fat consumption through your diet.

Also check your magnesium intake. I'll always recommend hemp seeds because they have a lot of magnesium. But supplements work well too. I like this https://www.amazon.com/Natural-Vitality-Magnesium-Organic-Raspberry/dp/B00BPUY3W0/ref=sr_1_1_a_it?ie=UTF8&qid=1495277823&sr=8-1&keywords=magnesium+drink

Just a heads up that labdoor.com tested that and it came up high in some heavy metals, so I stopped using it. Over at r/nootropics, we love Doctor's Best Mag Glycinate as the best for relaxation and sleep. Any glycinate form really, though I know the citrate and malate are good, too.

I've heard good things about Jarrow, but I've never tried any of their products.

Magnesium:

https://examine.com/supplements/magnesium/


https://www.amazon.com/gp/product/B000BD0RT0/

Fish Oil:

https://examine.com/supplements/fish-oil/


https://www.amazon.com/gp/product/B004O2I9JO/

Vitamin D:

https://examine.com/supplements/vitamin-d/

https://www.amazon.com/gp/product/B004N8TTBQ/



You'll see in the examine article for Magnesium that I linked why I suggest it and Vit D; people are a lot of times deficient in one, or both. Fish Oil is just generally also seen as a good thing to supplement, and it also helps the Vit D be absorbed.

These things, in my experience, give you a much better baseline. Unless you have a really solid/varied diet/lots of sun exposure, these can really help.

In the future I would buy

this magnesium and this d3+k2 instead. Cheaper and the magnesium's likely more effective.

You can take all three in the morning if you want. Magnesium isn't inherently sedating, it's relaxing.

The ones I would personally avoid is taking D or ALCAR at night, everything else is fair game.

If you wanna do D, K, ALCAR in the morning, and Mag at night, that's perfectly fine also.

Also if you're at all interested in taking a multivitamin instead, I'd recommend Legion Triumph (disclosure: I've had some input on it's design, not receiving any royalties or anything like that, though).

Natural Vitality Natural Calm Magnesium Anti Stress, Original, 16 oz https://www.amazon.com/dp/B000OQ2DL4/ref=cm_sw_r_cp_api_-Yc6BbD9XSW3J

Seriously, it is an absolute lifesaver for constipation, and works as a gentle muscle relaxant and sleep aid as well. It’s amazing. I got it because it was recommended to me for pain from TMJ disorder, but I use it more frequently for constipation than anything else! I take medication that causes chronic constipation, so this is a lifesaver. Mix two teaspoons in a bit of warm water, then add as much cold water or other drink as you want (it has just a mild acidic effervescent taste, kinda like club soda but much more mild- you can also get flavored versions but I prefer unflavored). Do this before bed and you should wake up ready to go!

(Rarely it will take two doses to get things moving, if things are really backed up- sometimes I’ll double the dose at once if I know it’s kinda severe but if it’s your first time just start with two teaspoons and see how you feel. If it’s been more than 8-10 hours you may want to take another dose, either right then or that next evening).

You can also find it at GNC and some drug stores, but I’ve found it cheapest at Wegmans. It’s in their vitamin section.

I feel like I should clarify. I think that talking to your Dr. about your anxiety is a great idea. There are some decent medication options that could help both your anxiety and your migraines. So it would be a good conversation to have.

My point above is that you should state that you are NOT interested in taking any benzos. But be open to other options. My rule is that I always do research on a medication before I start taking it. And I always start by googling [MedicationName Withdrawal] and see what comes up. Some Drs are all to quick to prescribe stuff without giving any thought to the fact that getting off of the medication is going to be painful.

Ok that said, here's my recommendation for some non-prescription stuff you can investigate to reduce your anxiety.

• Magnesium. This can be very calming.
  
• L-Theanine
  
• 5-HTP This may increase your levels of Serotonin. This can possibly make your migraines better or worse. Differs by the individual.
  
• Kava
  
• Valerian Root
  
• GABA I've heard that "PharmaGABA" is much more likely to be effective that plain old GABA. Do some research. I don't really know.
  
• The All-In-One There are a number of these formulations. They just combine a bunch of stuff listed above.
  
  
  So there's some stuff you should do some research on. Some may relieve your anxiety but make your migraines worse. Some may be beneficial for both anxiety and migraines. It'll really be a trial and error to find out what works for your 'migraine brain'.
  
  I've provided Amazon links, but you can honestly get most of these at your local Drug Store (CVS, Walgreens, etc.)
  
  Remember always do your research, whether its a recommendation from your Dr, or some internet stranger. It's all just data points. Digest it, research it, and then make your own decision on what's right for your situation. I wish you the best!!

I’m not a doctor so I don’t want to comment from a medical perspective.

But I can tell you that it’s entirely common for some people to take daily mag supplements long term. There are other benefits unrelated to constipation such as cardiovascular, relaxation, and sleep.

The article I linked mentions that Mag 07 is a large magnesium molecule that does not dissolve into your bloodstream nor adds to the body’s need for magnesium. So I don’t think you’ll want to compare it to typical mag supplements or factor in absorption.

As far as a regular mag supplement, there are several different types. I tried a few and ended on this one:

Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, TRACCS, Not Buffered, Headaches, Sleep, Energy, Leg Cramps, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_i_M3lHDbEPH569D

Yeah... I remember getting a prescription for triptans and it helped but it felt like it just masked the pain and didn't actually get rid of it.

I forgot exactly where i did the research, but this is what i take [almost] every day:

GNC Mega Men multivitamins (2)
https://www.amazon.com/GNC-Multivitamin-Performance-Function-General/dp/B00416V1DY/ref=sr_1_4?keywords=mega+men&qid=1571782966&sr=8-4

500mg of Magnesium (1)
https://www.amazon.com/Natures-Bounty-Magnesium-Supplement-Vegetarian/dp/B00H5PJ0HW/ref=sr_1_10?keywords=magnesium&qid=1571783124&sr=8-10

1200mg Fish Oil (1)
https://www.amazon.com/Natures-Bounty-Supplement-Supporting-Cardiovascular/dp/B000NPYY04/ref=sr_1_5?keywords=fish+oil+natures+bounty&qid=1571783268&sr=8-5

Super K complex (1)
https://www.amazon.com/Life-Extension-Advanced-Complex-softgels/dp/B004GW4S0G/ref=sr_1_6?keywords=super+k&qid=1571783413&sr=8-6

Vitamin D (20k IU for the first week, then 10k every day after)
https://www.amazon.com/Natures-Bounty-Supplement-Supports-Softgels/dp/B00DN4VCA2/ref=sr_1_15?keywords=vitamin+d3&qid=1571783503&sr=8-15

Sorry for the long reply, hopefully this helps. I feel like an old man taking pills every day, but it's better than having these headaches :D

This magnesium an hour before bed works great in combination with melatonin. For nights when I’m extra anxious, I also add in a cup of chamomile tea.

Magnesium: (2 tablets 1 Hour before wanting to be asleep)

Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets (packaging may vary) https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_i_rY66CbHAC95CP

Melatonin I use: (I put around 10 drops under my tongue about 15min before I wanna be asleep)

Life Extension Fast-Acting Liquid Melatonin Citrus-Vanilla Flavor, 2 Fl. Ounce https://www.amazon.com/dp/B07DBG625G/ref=cm_sw_r_cp_api_i_6066CbGN9CS5T

Chamomile I use: (1 bag 1 hour before wanting to be asleep. Two bags if you’re super anxious)

Traditional Medicinals - Organic Chamomile, 16 Bag (2 Pack) https://www.amazon.com/dp/B01L9U9KIC/ref=cm_sw_r_cp_api_i_0166CbKMMR0G8

If you’re not taking it already, try

Natural Vitality Natural Calm Diet Supplement, Raspberry Lemon, 16 Ounce https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_api_i_Y1X-AbRET8SY7

I have bad constipation too, and if I take 2.5 - 3 teaspoons in 8oz of water 2x a day it helps. Added bonus is it tastes great and you’re getting magnesium.

I also find eating cooked spinach regularly helps loosen stool.

Here's the kind I bought. Works well and I've never had issues but of course YMMV.

Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets (packaging may vary) https://smile.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_apa_i_qJmzCb2Z40GN8

https://www.amazon.com/Optimum-Nutrition-ZMA-180-Capsules/dp/B000GIQS02

Have fun lol. Idk if it actually does anything from a bodybuilding standpoint, but, the dreams man, the best fucking dreams

tl;dr Take some chelated magnesium (there's another form of Mg that gives you diahhrea; chelated doesn't do that). Something like this.

Assuming the linked bottle is used, and 1 pill = 100mg of Mg, then take one pill, see how you feel, then take 2 pills the next day, seeing how you feel, then take 3 pills a day, see how you feel. It's up to which amount makes you feel the best that you want to seek out, because it's different for everyone.

Now for the other electrolytes, Potassium [K] and Sodium [Na].

For K, be CAREFUL and don't take a lot ( more than 100mg) at once. Too much K at once can cause heart problems. I made this mistake once and actually started getting heart palpatations (I am 20 years old, for context). That said, I usually like to get some "Lite Salt", and salt all of my food to supplement my K, which seems to work.

And now, for the big one, Na. There are many different ways to supplement Sodium, but what I like to do is get straight to the point, drink 4 grams of table salt+Water (around 1500mg Na) for the day, and get it over with. You will definitely want to experiment on the amounts on what's "too much" and what's "too little". I started out with 16g of table salt (6000mg) a day. But I soon figured out could cut down to 4g of table. There are times where I'll need 16g of table salt if I'm going through a really long run and drinking lots of water, but since for the most part I'm sedantary, I usually keep it to 4g in the morning and 4g Na+Water in the evening. More if I feel I need it (you'll feel foggy and/or lazy from a lack of Na supplementation).

Hope this writeup helped you, feel free to ask any questions. Electrolytes were confusing for me at first but this is what it boiled down to throughout my experimentation and from searching on here.

I recently bought some of these
https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_apa_3o86Bb5BM6FTQ

I also had problems sleeping at night. YMMV but for me it gets my slightly drowsy making me go to sleep fast and here's where it really shines for me, it puts me in a "deep/heavy sleep" mode I don't wake up at all in the middle of the night. That's the best I can describe it, but it's great it works.

Like I said YMMV some reviews on there say that they experience crazy dreams etc.. Unfortunately I don't get that, maybe if I pop a couple more pills I might though, I'd have to try that lol.

> Ever since I started this I have felt awful. Throat fullness/tightness, headache, fatigue dizziness & nausea. Anyone else have this problem?

Iodine alone without cofactors can make for an unpleasant experience, what you're experiencing isn't unusual.

I have a few suggestions, but I do not know what is in your chaste berry supplement and multivitamin so be sure to check them for selenium/selenomethionine so you don't take too much.

300-600mg magnesium (malate and taurate are good ones)

100mg B2 riboflavin twice a day (the yellow component of a b-complex)

500mg niacin twice a day (use inositol hexanicotinate, usually called "no flush" niacin, 500mg of true B3/niacinamide/nicotinic acid will ruin your day)

200mcg selenomethionine (be sure to check the multivitamin and other supplement for this, you don't want more than 400mcg in a day)

1,000mg Vitamin C (3 times a day)

1/2 tsp Celtic sea salt (Redmond Real salt works too)

I believe these will help you see a welcome improvement, this is a great baseline to start out with.

More info available in [Iodine by David Brownstein M.D.] and [The Iodine Crisis by Lynne Farrow]

Quick links:

[Magnesium malate]

[B2/B3 cofactors]

[Selenomethionine]

[Vitamin C]

[Celtic sea salt]

[12.5mg iodine](what you're taking now is probably great, though the books recommend 50mg)

So I've been reading and researching since we posted earlier this week.

I wound up using Windsor Half Salt for potassium supplementing (found with the normal salt at most Canadian grocers). This looks pretty much identical to Morton's Lite Salt.

I also found (after a long time searching and reading medical papers to clarify) that ideally Magnesium intake levels are somewhere around 420 micrograms daily for men my age. This is supposed to be elemental magnesium, which some supplement companies are good at listing, and some are not. As such, I found what I think was the best option available on Amazon.ca for Doctor's Best High Absorption Magnesium (200 Mg Elemental), 240-Count. It's a large pill, no doubt, but at 1000mcg magnesium chelate / 100mcg elemental magnesium per pill, a 240-count bottle at $40 was a pretty darn good value. This is a Magnesium Lysinate Glysinate Chelate, which seems to be a good bioavailable format, and I've found no side effects that some users of citrate complain about.

Sorry, I misspoke: After going to the cupboard, turns out I don’t use lite salt, I use a no salt potassium called “Original No Salt” (https://www.amazon.com/dp/B0049IRCAA/ref=cm_sw_r_sms_tai_oviTCbGW5D9ZH). I added the link cause it’s easier than taking a picture of it and posting that here. Oh, and I can find it in my local grocery stores.

I got this cause I don’t need the extra salt - that’s what the bouillon cubes are for...

And since I’m typing this, here’s a link to show you the magnesium supplement I use, unflavored Natural Calm: https://www.amazon.com/dp/B000OQ2DL4/ref=cm_sw_r_sms_tai_NCiTCbW2VCPKP Again, the link is for the picture - I can buy it in my local grocery stores (tho this one IS cheaper from Amazon).

The combo of bouillon and the No Salt is a salty drink, but I personally don’t think it tastes too salty. But, I love the taste of salt, so there’s that. 😊

I take magnesium citrate, 400mg every night as well as my wife.
We have experienced no issues with loose stools or surprise bowels.

http://www.amazon.com/Now-Foods-Magnesium-Citrate-Tablets/dp/B000BV1O26/ref=sr_1_1?s=hpc&ie=UTF8&qid=1442463023&sr=1-1&keywords=Now+Foods+Magnesium+Citrate
That is what I use.

Citrate is used as a laxative but understand it's 10 times that dosage. Maybe you might have an issue with occasional use?

It's very relaxing, my sleep quality is better, it's almost sedative at that dosing and my dental bitewing xrays I just had were "the best they have ever been". Anecdotal, could be unrelated so take as you will.

This is a weird one - have you been check for adrenal fatigue ? Look into that.

• Also look into a Mg supplement like this one: https://www.amazon.com/Natural-Vitality-Magnesium-Stress-Orignal/dp/B000OQ2DL4
  
  This one had a really good impact on my life in terms of being in a calm alert state after I wake up. Most supplements you hope are good for you like Vitamin D, B12 etc since their effects tend to be long term and harder to measure. But this one is different - you will feel the short term impact on your mood, stress levels, focused energy levels almost immediately, something you can't say for a lot of other mineral or vitamin supplements.
  
  
• Take a plant protein based shake before you go to bed. Protein is essential for metabolism, and if you are running low for some reason during sleep, you will wake up without energy.
  
  Again, these are experiments. You will have to try many things that you think can make sense to you and see if it works.

I SWEAR SWEAR SWEAR magnesium is amazing. You can get a version called "Calm" from Amazon, that is a powder and you add it to water for a tasty treat before bed: http://www.amazon.com/Natural-Calm-original-16-Ounce/dp/B000OQ2DL4

If you are more of a pill taker, you can get it in pill form.

Not only does magnesium help soften your stool, it also helps with restless leg syndrome (that many pregnant women get) and it also helps calm you in general. I take this before I go to bed every night and have never had any issues.

Magnesium is completely natural supplement and your body needs it for a variety of reasons, so it is a huge win-win!

That other person who responded to you is wrong about all supplements being garbage. Supplements that are actually nutrients (like magnesium) are good for you, especially considering most people are deficient in magnesium because it's a water-soluble supplement, and in most foods it comes from the soil, but due to current agricultural practices, too much magnesium is being washed out of our soil. Really, it's the second most common nutrient deficiency in developed countries after Vitamin D.

Magnesium is good for mood and muscle cramping, but you shouldn't just take it during PMS, you should take it daily. Here is more information on magnesium.

Don't buy some overpriced, heavily marketed supplement for magnesium though. You can get like a two year supply for like $20 if you buy it in bulk (you can either mix it with water and drink it, or just buy some capsules to put it in).

Make sure you get magnesium citrate, glycinate, or basically anything that ends in -ate. Do NOT get magnesium oxide because your body doesn't really absorb it.

Agree with another poster here that it sounds like a sleep problem rather than a diet problem. Your sleep has improved but it still isn't good. Diet alone cant fix that. One thing that helps me is magnesium citrate right before bed. I use calm:

Natural Vitality Calm, The Anti-Stress Drink Mix, Magnesium Supplement Powder, Raspberry Lemon - 16 ounce https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_apa_i_VHTrDbQVB2924

For sodium, regular table salt works but it's theoretically possible to get too much iodine if you eat enough of it. I'm not sure how big of a concern that should really be though.

For potassium I use No Salt which is just straight potassium salt and can be found at Walmart. They also have things like Salt Lite which is about a 50/50 mix of sodium and potassium, but I don't think the sodium has iodine. You could always mix in a little table salt to get your iodine fix, if you went this route.

As for magnesium, magnesium glycinate seems to be the best. You want at least 200g. The one I use is https://www.amazon.com/Magnesium-Glycinate-Chelate-450-Supplement/dp/B076J7BC6Z

It is out of stock on Amazon but on their website they have it for $20. Take an hour or two before bedtime so you aren't tired in the day. I linked to Amazon in case you want a different but similar product.

Note how I didn't suggest potassium supplements. Due to outdated regulations, they can't sell more than 99mg supplements (even though a product might have a higher number on the label, this number is just total weight) which just doesn't cut it as far as your needs go.

I know grapefruit juice is supposed to help with swelling, although I didn't try it myself during/after my pregnancy (I had swelling everywhere but especially my feet for the last couple months of being pregnant as well as a week or so post partum).

What really helped me was magnesium, specifically this stuff. It helps with sleep and constipation too, which is also nice! :)

A couple of things that I've started taking and coincide with better sleep are nice and natural (by which I mean supplements), here are the Amazon links:
Nature's Way Vitamin D3, 2000 IU, twice daily.
Doctor's Best Magnesium 200mg, three times daily.

Vitamin D enchances the absorption of calcium, so if someone eats a fair amount of dairy or spinach they should be fine. Magnesium should be the one people need to look out for. It's one of the most important minerals that we don't get enough of, PLUS it works in synergy with vitamin D! If you regularly eat almonds (or pumpkin seeds), avocados, dark green leafy vegetables and legumes then you're probably fine. If not then I'd definitely recommend you start including them in your diet if possible, and if not you can supplement.

Another critical micronutrient would be K2, which helps direct calcium to your bones and teeth and prevent calcification of your arteries (big no no!). If you're thinking of supplementing Vitamin D3, you can find those two vitamins together. They are fat soluble so make sure you eat them with your nuts/seeds and avocados! :)

My wife told me recently that she read somewhere that one of the reasons women crave chocolate at that time is due to magnesium deficiency, and chocolate has a decent amount of magnesium.

You could get a magnesium supplement and take that. It's pretty good for you regardless. http://www.amazon.com/Natural-Vitality-Calm-Raspberry-Lemon/dp/B00BPUY3W0/ref=sr_1_1?ie=UTF8&qid=1394719352&sr=8-1&keywords=natural+calm+magnesium+powder

I drink 2 tsp of that in warm water every night before bed. It's naturally very relaxing - I sleep a lot better after using it as well.

I've used this one without any problems: Nature's Bounty Magnesium, 500 mg, 200 Coated Tablets, Mineral Supplement, Supports Bone and Muscle Health(1), Gluten Free, Vegetarian https://www.amazon.com/dp/B00H5PJ0HW/ref=cm_sw_r_cp_apap_mggKoYb4buJnt
I know a lot of people say to avoid magnesium oxide because it's less bioavailable but I got overwhelmed too when I was first buying it so I just got it and stuck with it. If you're going the magnesium citrate route, always look at the serving size. Many of them require multiple capsules to get to the 400mg so they end up being much more expensive in the long run. I personally haven't used this one yet but it's in my shopping list since it's 400mg/capsule: NatureBell Magnesium Citrate 500mg,180 Capsules, Powerfully Supports Energy, Metabolism, Muscles, Heart and Bone Health. No GMOs and Made in USA https://www.amazon.com/dp/B076B4ZF8W/ref=cm_sw_r_cp_apa_i_Yz1JDbQXFWTGY
Hope this helps!

BCAA and water right after, banana or other light snack after drive home. Super hot then super cold shower. Read/watch show for a little bit. Zinc/Magnesium/B6 supplement 15 minutes before sleep time. Bedroom is super quiet and I installed blackout curtains which make a huge difference.
https://www.amazon.com/Optimum-Nutrition-Capsules-1000mg-Count/dp/B000SOXALE/ref=zg_bs_6939949011_1?_encoding=UTF8&refRID=VNZ5NETWXJVAWQSQY74C&th=1
https://www.amazon.com/dp/B000GIQS02/ref=sr_ph_1_s_it?ie=UTF8&qid=1487811737&sr=sr-1&keywords=zma&th=1
IF all that isn't working, slap on the headphones and listen to this https://www.youtube.com/watch?v=4SmAqaCrCpU&list=PLp5q1GrVm5zUJyx-5kSQKIhjhCN3AoLsQ&index=2

I like Natural Calm Tea:

Natural Vitality Calm, The Anti-Stress Dietary Supplement Powder, Raspberry Lemon - 16ounce https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_apa_i_TIlBCbS0Q47PN

Raspberry Lemon flavor is my fave and I drink it before bed.

Again, read the FAQ. An electrolyte panel won't find low electrolytes usually because it's measuring blood concentration.

In the case of sodium, the body responds by essentially dehydrating you to maintain the sodium concentration in blood. You get low blood pressure, feel lightheaded, etc.

In the case of magnesium, the concentration that's important is cellular concentration, and that's essentially uncorrelated to blood concentration for similar reasons.

The numbers you listed are nowhere near enough electrolytes. Try drinking a cup of bouillon. A big bouillon cube will give you ~2g salt. You want 5g salt/day. Salt everything liberally and try the bouillon, and see how you feel.

Re: magnesium, 400mg is good if it's a good type. Magnesium oxide has almost zero bioavailability and only acts as a laxative. I typically recommend the one I link below because it's cheap and easily available, but magnesium citrate is generally OK too:

http://www.amazon.com/Doctors-Best-Absorption-Magnesium-Elemental/dp/B000BD0RT0/

Re: potassium. Others have suggested this, but 99mg isn't nearly enough. Get the lite salt / no salt / nu salt and try using that with your food.

Good luck!

I was 370 lbs when I started my journey 18 months ago, and can tell you that the magnesium REALLY does help. I had some pretty bad leg cramps at night, and I started taking a supplement in the evening. It knocked them out quickly.

I tried a few different supplements, and am happiest with: https://www.amazon.com/gp/product/B000GFJJKQ/

YMMV, of course.

Good luck. You CAN do this!!

Dude just start lifting. Wake up. Drink a protein shake. Later eat some eggs with veggies. Eat some fruits. Stock up on Omega 3. Drink coconut milk. Have some brown rice pasta. Just start caring about your overall look. I'm really skinny too but I don't even care. I care more about feeling healthy, and lifting/cooking will make you feel healthy and happy. When it comes to sleep, take these l tryptophan and magnesium

Dealing with sleep deprivation on top of such intense anxiety has got to be really hard! Something that really helps me is this product called Calm that I drink every night and Tension Tamer Tea. Having a set routine every day and rituals and minimal media/news/video games really helps me. Being outside doing yard work and gardening and walking helps so much. Eat really healthy, your body and brain need all those micronutrients to function at their best!

If I'm in the middle of a panic attack I practice breathing and I hold my little dog and count or put in head phones with really calming music.

You can learn self soothing techniques that can train your brain to get out of the anxiety zone!

Here is a link from the side bar that has some work books you can do to help train your brain. Also anti-depressants CAN help anxiety, but some can make it worse, make sure you are talking to your doctor and letting him know how intense your panic is so that he can help you best. Treating anxiety like it's depression is not always the best option...

Take care, we are here to help you!

I've resigned myself to believing if I were a doctor, my first move for anything other than diarrhea would be to prescribe magnesium.

I tested for a considerable deficiency ~2 years ago, and periodically after that, and found that supplementing with Glycinate forms has helped me a lot. I've found the Doctor's Best Chelated Version to be the best in terms of price/effectivness:

https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Supplement/dp/B000BD0RT0

I've tried just about every type of mag there is, including shots, and the Glycinate forms have by-far been the best for me in terms of bowel tolerance and effectiveness.

Good luck sir. I will say this. Be prepared with to increase magnesium, potassium, and sodium intake with supplements or natural foods to avoid the Leto flu in a few days.

• magnesium: I take this
  
• potassium: I eat 2 avocados a day
  
• sodium: I just add put no salt to everything
  
  The most important think to know is that there will be changes in your body that are greater than just weight loss. For me it’s been knee pain. Just about home since I started keto due to reduced inflammation.
  
  Again, best of luck and god bless.

Thanks for your help. Is something like this acceptable, and safe to take with the above multi? Also, how much lemon juice should I be taking daily to get the desired effects?

5mg of melatonin is perfectly fine. But what I suggest on top of that is a decent magnesium chelate supplement. Like this

Take about 500mg post workout or whenever you're getting ready for bed. I'm 6'2, 210lb and that's my dosage. Works wonders for coming down from a rough workout and giving you a good nights sleep.

There's a powdered magnesium drink I sometimes use here in the USA called "Natural Calm".

yeah it's a little expensive but there are lots of doses in one bottle. When I'm having trouble falling asleep I have a tablespoon of that in warm water and it gives me just a gentle nudge towards sleep. Not as strong as a sleeping pill, but it's natural and very safe.

You probably know this, but you should avoid all screens in the last few hours before you go to bed. The blue light jacks up your brains sense of day/night.

I also found that going for some intense exercise before bed, like running, helped tire me out and sleep better.

fyi i really recommend this magnesium. only Mg that's worked for me without stomach issues and i've tried all the types.

i also recommend not trying any carby replacements or substitutes. i'd fall off the wagon with bread-like things or fake sugar substitutes. however i've been doing great thus far cutting all that out. natural whole foods only. just none of that mess. full on pure keto.

and making a chart, 30 days or 100 days, where you cross off each box for each day, makes it REALLY helpful. esp if you use a big fat red marker. :)

edit: if you use sweet stuff, do NOT use maltodextrin or malitol. it's the devil's ass crack when it comes to weight loss. use liquid stevia (Sweet Leaf or Trader Joe's brand) or Swerve / erythitol.

I don't know if this is necessarily a best practice but it seems to be working for me. Whenever I'm fasting (and sometimes when I'm not since I'm eating keto during my feed days) I make sure I take a [magnesium supplement] (https://www.amazon.com/dp/B000OQ2DL4/ref=cm_sw_r_cp_api_JAVHzbEAZ3R65) at night time and lick some light salt once or twice throughout the day. Light salt is about half and half sodium chloride with potassium chloride. I pour about a quarter to a third of a teaspoon into my hand and lick it up and pound about a pint or more of water. You will get a couple hundred milligrams of sodium and potassium each. Seems to get me from point A to point B successfully without any trouble, but my fasts are usually no longer than 48 hours and I don't do a ton of manual labor.

I had this, too (and a bunch of ladies in my prenatal yoga class said the same)! My midwife, my friend's midwives, and the yoga teacher/doula all recommended taking magnesium. So, I've been taking Natural Calm before bed every night and the cramps have pretty much gone away. As a bonus, magnesium also helps you sleep better.

ZMA is a zinc and magnesium supplement, like this: https://smile.amazon.com/Optimum-Nutrition-ZMA-180-Capsules/dp/B000GIQS02

Too little magnesium and you may not be able to go to the bathroom; too much and you won't be able to quit going. So, if you supplement it, start with a small amount and find what works for you.

Good luck at the doctor. Make sure they check your A1C and not just fasting glucose. My A1C was 5.9 before keto (honestly, probably higher at some point but I almost never went to the doctor) and is now 4.5. Stable blood sugar is a wonderful thing.

This is the only magnesium supplement that works for me! I take one pill a day, whereas with others I was halving the pills and still ending up drowsy the next day:

Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, TRACCS, Not Buffered, Headaches, Sleep, Energy, Leg Cramps, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_i_krsNDbWJVPAQG

I honestly don't know a lot about them, as I've not really ever taken much of them. Magnesium is just one I picked up from my dad. This is the brand I personally favored vs buying cheap drug store tablets. The thing with magnesium, though, is you have to be deficient with it to begin with. That completely depends on your normal diet. Here is a more in depth article on it.

That being said. If you're not getting enough in your diet, than taking the right amount is almost like eating a bit of valium. The times that I used it the most were when I couldn't afford to drink every night, and it definitely helped getting to sleep, not to mention just generally feeling better.

I need to pick some up now that this has been brought up.

This may seem like some hippy mumbo jumbo, but I've had success taking magnesium (http://www.amazon.com/Natural-Calm-Raspberry-Lemon-16/dp/B00BPUY3W0 - I use the natural flavor) for a while to calm my conscious brain before bed if it is spinning too much.

Late response but muscle cramps are usually from a Magnesium deficiency. I struggled with this as well until I figured out the correct amount I needed to take daily, it's different for everyone due to differences in weight, diet, age, water consumption, etc., you may just need more than you're currently taking. I take 1800mg of Magnesium Citrate per day, 600mg in the morning and 1200mg right before going to bed at night. I fill my own capsules with this bulk powder to save money but I have also used this brand of Magnesium Citrate capsules. I'm a huge guy (474 pounds) and drink 1 to 2 gallons of water a day so keep that in mind when figuring out how much you need. Magnesium does other good things for you too like improving sleep and regularity. You can also kill a muscle cramp with 500mg of Magnesium Citrate and large glass of water in about 20 minutes, works like a charm.

Can you help me with something? My grandmother wanted me to order magnesium for her, and I found this:

Magnesium Glycinate Chelate 450 mg - Magnesium Supplement in Chelated Form for High Absorption and Gentle Digestion, Non-GMO, Vegan, Gluten Free, Soy Free, 180 Capsules https://www.amazon.com/dp/B076J7BC6Z/ref=cm_sw_r_cp_apa_p9OYAb65NJ2Z9

She wants whatever the "best" is and doesn't want oxide or citrate. Magnesium citrate makes her have to go. So I settled on glycinate, and it's hard to find than oxide or citrate. Is this a good option? Or there cheaper, similar brands on Amazon?

I used a powdered supplement called "CALM" from amazon a few times a day and it really helped for anxiety.

http://www.amazon.com/Natural-Vitality-Calm-Raspberry-Lemon/dp/B00BPUY3W0/ref=sr_1_1?ie=UTF8&qid=1454279751&sr=8-1&keywords=calm


Also, some sleep supplements will definitely help you get SOME sleep. This one is pretty cheap, has 3 natural sleeping aids and taking 2-3 WILL help you sleep

http://www.amazon.com/Melatonin-Tablets-L-Theanine-Chamomile-Valerian/dp/B014X22IUA/ref=sr_1_2?ie=UTF8&qid=1454279810&sr=8-2&keywords=schiff+melatonin

Hang out in /r/supplements for a while. Here is a good source for reading up on particular supplements: https://examine.com/supplements/magnesium/


This is the magnesium I use and recommend: https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Supplement/dp/B000BD0RT0/

I've gotten like 6 other people to take it and they have all reported remarkable improvements.

Well, I would ditch the lean meat, for one, and probably the protein supplement, unless /r/ketogains indicates otherwise. If you're taking the supplement for amino acids, there are healthier sources for that (sans sucralose, acesulfame potassium, and fillers like "polydextrose thickener" and "anti-caking agents.") Trust me, they don't care if it cakes or not.

You're also taking in a lot of polyunsaturated and monounsaturated fats. You want primarily saturated fats and omega-3. Omega-6 is to be avoided. Fish oil and flaxseed oil are high in Omega 3. Coconut oil is almost entirely saturated fat. You can get a jar of virgin organic unrefined coconut oil at Trader Joe's for six bucks. Bacon and bacon fat are also your friends. Fatty cuts of meat are where you want to be, not chicken breasts.

You also need to roughly triple your sodium intake, because your kidneys are flushing electrolytes in the absence of carbs. You'll need bouillon cubes or a tolerance for salty water. I'd also double your magnesium, for the same reason. Not all magnesium supplements are made equal. Magnesium taurate and stearate are best for absorption. I take this stuff.

It's never given me a straight up laxative effect, but I definitely notice a smoother move! I use this brand and I think they even make gummies now. Hopefully you get some relief soon!

The major electrolytes you have to worry about with keto is sodium, potassium and magnesium. Sodium is easy to get through salt. Most people drink bone broth to get more salt. I'm not a fan. If you're in the US, potassium supplements are heavily regulated and pretty much useless the best option is to buy Lite Salt or No-Salt which are either a 50/50 mix of salt and potassium chloride or will be pure potassium chloride. I buy big bags of magnesium citrate on amazon.

For me, supplementing 400mg magnesium, ~2g of potassium, and 3-4g of sodium on top of what I got through food was the sweet spot.

You may find it gross, but I actually liked buying powerade Zeros and mixing in lite salt and magnesium citrate. Just make sure you start off with lower doses of magnesium supplements and work your way up, while at home, to find where you need to be. You'll know if you get too much when the diarrhea kicks in. :)


https://www.amazon.com/Morton-Salt-Lite-Less-Sodium/dp/B004AY43D2/ref=sr_1_1_a_it?ie=UTF8&qid=1500869363&sr=8-1&keywords=lite+salt

https://www.walmart.com/ip/NoSalt-Original-Sodium-Free-Salt-Alternative-11-0-OZ/37233033?wmlspartner=wlpa&adid=22222222227024951558&wl0=&wl1=g&wl2=c&wl3=40891146512&wl4=pla-78821099432&wl5=9030048&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=online&wl12=37233033&wl13=&veh=sem

https://www.amazon.com/BulkSupplements-Magnesium-Citrate-Powder-Kilogram/dp/B00GW5NX8I/ref=sr_1_2?s=hpc&ie=UTF8&qid=1500869463&sr=1-2-spons&keywords=magnesium%2Bcitrate&th=1

Hi there, I've only been a lurker up until now, but I work night shift so I know a thing or two about sleep aids! Melatonin works really well and then there is this Magnesium drink called "calm" that I have also found to be helpful. Fair warning... it is magnesium so it can make you just a little more than regular!

https://www.amazon.com/Natural-Vitality-Magnesium-Organic-Raspberry/dp/B00BPUY3W0

I got mine at Whole Foods and I had the raspberry lemonade flavor and it's not bad!

I use Lite Salt to ensure I get enough sodium and potassium (I add it to my water several times a day). Eating pickles helps with sodium intake, too. If you go the Lite Salt route, do not overdo it in a single sitting (a serving size is 1/4 TSP). You will hug the toilet if your body hasn't adjusted.

For magnesium, I use this supplement, one right before bed. The serving size is technically two pills, but I get enough magnesium from food, so just one pill is fine for me.

I'll continue following this routine forever, probably. It works for me and it makes me feel great.

This actually happened to me this morning. I was so tired after waking up, I just didn't meditate because I knew I would fall asleep while meditating. The only solution I can think of is getting better quality sleep. Go to bed earlier and get a solid 8 hours. If that still doesn't help, you have to pinpoint why you are getting such poor quality sleep:

-maybe you are eating too late and sleeping on a full stomach which makes you have exhausting dreams (happened to me last night)

-maybe you are on your phone or computer right before bed (try avoiding "screen time" at least an hour before bed, maybe you're mind is racing before bed (try implementing a nighttime routine to help you wind down in preparation for sleep (no tv/computer/phone at least an hour before bed, take a hot bath, read a book for a bit before going to sleep)

-try implementing a regular excercise routine. This helps me immensely. When I stop working out for a period of time, my sleep suffers noticeably.

-another practice which helps me relax and sleep better is smoking a small bit of weed in the evenings, but at least 2 hours before bed. If you smoke right before going to bed, it will make you groggy in the morning. If you're not willing to smoke weed, there are other things that can help like magnesium (https://www.amazon.com/Natural-Vitality-Calm-Drink-Supplement/dp/B000WVYB8Y/ref=sr_1_3?keywords=relax+drink&qid=1555701362&s=gateway&sr=8-3) or a tea with valerian root in it (https://www.amazon.com/Celestial-Seasonings-Wellness-Sleepytime-Extra/dp/B07288BJXV/ref=sr_1_1_sspa?crid=2GQDJMX0VA3R6&keywords=sleepytime+tea+valerian&qid=1555701422&s=gateway&sprefix=bedtime+tea+with+va%2Caps%2C198&sr=8-1-spons&psc=1)

So powder is the best? Perfect! Do you have an opinion on which out of the two magnesium powder I linked is better?

This: https://www.amazon.co.uk/Natural-Calm-Superior-Magnesium-Powder/dp/B000WVYB8Y

Or this: https://www.amazon.co.uk/Swanson-Albion-Chelated-Magnesium-Glycinate/dp/B00J03ZH88

Different forms of magnesium cause more or less diarrhea (Magnesium Oxide is famous for it). Try Magnesium Glycinate -- I take 2 capsules before going to bed and haven't had any problems with it. It's better to take it at night as it makes some people sleepy. (If you tend towards insomnia, this is an awesome side-effect!)

Also, if you're supplementing calcium (as many women do) you want between a 1:2 and a 1:1 calcium:magnesium balance (including dietary calcium). Also, since magnesium is best taken at night (due to sleepiness) you should consider taking your calcium in the morning, as I've read that calcium blocks magnesium from being absorbed.

This magnesium is the only one I can tolerate. It is magnesium glycinate. I've tried others with awful results. Natural Calm gives me horrible digestive problems but works for many others.

Edit to add: The magnesium spray is also a great suggestion! You could spray it directly on your legs before bed and because it is absorbing directly into your skin it will bypass your digestive system altogether. The brand I've had success with is called Ancient Minerals, which is also available on Amazon.

This is really good advice. Epsom salt baths are sooo healing. I use 3 or 4 cups in a bath and let it soak in for 90+ minutes (3 or 4 episodes of The Office haha). There's also a supplement I sometimes take called Calm that is really good for you. Beware magnesium can give you the runs pretty fast though. Magnesium isn't present in most foods and it's essential to healthy human function so it's important to include it in your routines.

I live in Sweden and if you can find the brand "Doctors Best" high absorbed magnesium, then you get glycinate only. A link to the product on german Amazon Amazon.de

That one I use. :)

Order! :)

I take two of these as I’m getting ready for bed so prob 10-15 mins before.

Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, Non-GMO, Vegan, Gluten Free, Soy Free, 200 mg, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_aPvaAb8YB8QBN

I also have Mag Calm Plus but I don’t think it is as good as the above tbh.

I pulled it up on amazon to get more information, and here is what I see:

• 100mg of magnesium, 55mg of sodium, 250mg of potassium. Kind of low on a per serving basis, I would need to take 4+ servings per day and still have to supplement sodium on top of it to get where I would need to be.
  
• it's magnesium citrate which is a good thing. Most of these kind of things skimp out and use other forms of magnesium that aren't absorbed as well. Mag citrate has laxative effects that something like a chelated magnesium supplement doesn't have if that is relevant to the individual.
  
• it is quite expensive, making the first point even more pertinent. Salt plus a salt substitute with a water enhancer and a separate magnesium supplement works out to be a lot cheaper on a per day cost.
  
  
  As for the OP, muscle cramping is most commonly tied to magnesium deficiency. A supplement like this:
  
  
  https://www.amazon.com/gp/aw/d/B000BD0RT0/ref=sxts_bia_sr1_a_it?ie=UTF8&qid=1494339371&sr=1
  
  Is a pretty cheap way to get a high quality magnesium supplement.

I started taking Magnesium Citrate every few days personally.

Word of warning: when you first start to take it start off slow, like 1 tablet every day. Then gradually increase to 2 then to 3. If you do too much at once at the start you will literally shit your entire asshole out and still feel like you need to shit your entire digestive system out. I'd also probably time your first dose to the day before you have an off day from school or work, just in case your body decides it wants to go all Mount St. Helens on you.

Once you've become adapted to it then you can skip a few days every week to help spread the cost out over a longer period of time. I personally average about 6-7 capsules a week (recommended serving is like 3 a day) and haven't had any problems since. As an added bonus, it also helps prevent or reduce the occurrence of muscle cramps/charley horses.

Tagging /u/condorama as well.

I have braces as well and I have to tell you the gurning and clenching really does a number on your cheeks and inner lips. We can't chew gum either because it gets stuck in the brackets and just strings up.

I would highly recommend getting some chelated magnesium so that it is absorbed easily. It helps immensely with the gurning.
(link: https://www.amazon.com/gp/aw/d/B000BD0RT0/ref=sxts_bia_sr_1_a_it?ie=UTF8&qid=1496456352&sr=1 )

Enjoy your roll!

Haha! I do think better sleep and less workouts did make a difference! And I think the magnesium helps me sleep more quickly and deeper, I use this one and like it so far!

2 pills of this magnesium an hour before the bed and I am good :)


Insight timer guided meditation for sleep when in bed.


Oh, if you have some time listen to this fascinating podcast about sleep


Good luck and IWNDWYT.

Peeps...you don't have to suffer through anxiety. There is a reason why you are anxious so you need to figure it out. It may be a repressed memory, someone you are around, your lifestyle, etc but you have to be truthful and find out.

Or it may be an imbalance in your body. You may be deficient in a mineral. Magnesium helps a lot with anxiety and if you are under high stress the body becomes depleted in magnesium a lot quicker. I used stay calm magnesium supplement to get rid of my anxiety. Its an up hill battle but you can get your anxiety under control. Be safe out there.

​

Here is the link to it on amazon. Its also sold at wholefoods, cvs etc... take care of yourself...you are the biggest asset that you have.

​

https://www.amazon.com/Natural-Vitality-Supplement-Raspberry-Lemon/dp/B00BPUY3W0?th=1

I think magnesium may help. I use Doctor's Best High Absorption Magnesium (200 Mg Elemental), 240-Count, which uses the glycinate/lysinate chelate, so you may be interested in that for the glycine as well.

1. I took New Ultima Hydrating Electrolyte Powder, Orange, 90 Servings https://www.amazon.com/dp/B01IIGUTEY/ref=cm_sw_r_cp_api_i_xC3dBb14Z5AXH And Natural Vitality Natural Calm Diet Supplement, Raspberry Lemon, 16 Ounce https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_api_i_iD3dBbNJA2BBC
   
2. haha not at all. I have bulimia and was bingeing and purging like crazy for almost 2 months prior. Just went cold turkey
   

According to the nutrition facts your 6x Orange Triad Multivitamin is only giving your 100mg or 25% of your daily magnesium needs. I would definitely up your magnesium levels. I usually take about 400mg a day and I don't have problems with muscle cramping or excessive soreness. It's worth a shot anyway, it's relatively cheap, I use Doctor's Best brand

I have been through this.

1. [Get magnesium citrate]
   (http://www.amazon.com/dp/B00GW5NX88/ref=sxr_pa_click_within_right_aps_sr_pg1_1?psc=1#customerReviews)
   
   
2. As hard I know as it, you need is leave the room even if it is just a short distance.
   
   
3. Get a copy of one Claire Weekes books or CD .She was a GP who suffered from agoraphobia and recovered completely.
   Some of her work can be found here free
   Dr. Weekes free mp3 on this site
   
   
4. Last but not least I cannot recommend this enough, it is also totally free . You do not even need to download the whole app you can just download the Panic assistance
   This is like having a counselor or a kind friend with you to talk you through the attacks.

Thanks for the reply! I ended up going on Amazon and browsing around. I ordered this. It has an insane amount of reviews and seems to best the best for absorption.

https://www.amazon.com/gp/product/B000BD0RT0/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1

Okay, so I ended up buying a magnesium citrate/calcium powdered supplement (http://www.amazon.com/gp/product/B00BPUY3W0/ref=ox_sc_act_title_1?ie=UTF8&psc=1&smid=A1P546TAL7E4CV), well a sample version. The recommended dose is 2 heaping teaspoons. I followed suggestions I had seen that said to only take a 1/2 teaspoon at first; I took 1/4 teaspoon yesterday morning with the plan to take another 1/4 at night. I had a pretty loose stool a few hours later but didn't know if it was the supplement or something I ate prior. I forgot to take the other half. So this morning, I took an entire 1/2 so I wouldn't forget, and a few hours later, had really bad diarrhea. There's only like 225mg in 2 full teaspoons, so I'm not sure if I just have to really slowly ease into using it or what. Any thoughts?

Also, will I feel the positive effects of the magnesium immediately or does it take time?

I'm tempted to just buy the magnesium glycinate pills I was originally going to get...

I appreciate your help. Here’s a link to the product

Natural Vitality Calm, The Anti-Stress Dietary Supplement Powder, Raspberry Lemon - 16ounce https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_api_i_dF5VCbBX8JX1H

[Natural Calm Magnesium](Natural Vitality Natural Calm Diet Supplement, Raspberry Lemon, 16 Ounce https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_api_C0mZBbEWBB0G7) was what helped me when I was pregnant! I swear by that stuff :)

I supplement the minimum electrolytes and just consider food sources a bonus.

Doctor's Best High Absorption Magnesium comes highly recommend.

https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Elemental/dp/B000BD0RT0

Quite often the symptoms of anxiety have much more to do with biochemical imbalances, and less to do with psychological factors.

Psychological factors can, however, become an amplifier even if not the primary cause, which is why these are often deemed culprit.

Without getting into the details of biochemistry and specific chemical relationships involved in neurotransmission, I will simply say that B vitamins and magnesium have a strong connection to with aspects of brain function (more correctly lack of proper function) that trigger anxiety.

One of the most important of the B vitamins in connection with balancing anxiety is B12 (though B5 and B6 in combination with magnesium also help).

If you are vegan, vegetarian, or do not each much meat/fish/eggs you most certainly have low levels of B12 if not taking vitamin supplements.

Here is more information on B12 from NIH - https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

I strongly recommend taking Neurobion Forte tablets each day, which are essentially a high dose of vitamin B complex.

Neurobion Forte tablets:

https://www.amazon.com/Neurobion-Forte-Tablets-Vitamin-Complex/dp/B016IPO3Z8/ref=sr_1_2?keywords=Neurobion&qid=1559324959&s=hpc&sr=8-2

​

Do also take simple Magnesium, as it helps with vitamin absorption/retention:

https://www.amazon.com/Natures-Bounty-Magnesium-Supplement-Vegetarian/dp/B00H5PJ0HW/ref=sr_1_5?keywords=magnesium&qid=1559326242&s=gateway&sr=8-5

Things that have helped me:

• [SAMe (dietary supplement)] (http://nccam.nih.gov/health/supplements/SAMe) It can be a bit expensive though.
  
• [Floradix (iron supplement)] (http://www.vitaminshoppe.com/p/flora-floradix-iron-herbs-8-5-fl-oz/fl-1007#.VG2cxL5GjzI) This has helped me with fatigue, I don't take it everyday though.
  
• [Natural Calm (magnesium supplement)] (http://www.amazon.com/Natural-Vitality-Calm-Raspberry-Lemon/dp/B00BPUY3W0) I love this product and I've been using it for the past two years. I take it at night before bed. It helps with various stomach issues and it helps you sleep! It tastes pretty good too. Be careful with dosing, it has a hell of a laxative effect.
  
• No alcohol. Even in small amounts I will hurt all over the next day.
  
• I swear by baths. I don't do bubble baths often because of the UTI risk, instead I use essential oils. I really like Geranium oil, it's supposed to help your circulatory and nervous systems.
  
• Heating pads. I always have one in bed and take one with me when I travel.
  
• Drinking coffee has helped me.
  
• Swapping some of the grains in my diet for leafy greens. I don't know why, but I saw my energy level improve.
  
• Replacing my snacks with apples and peanut butter or baby carrots and hummus
  
• Sauerkraut. Maybe because of the probiotics in it?
  
  
  
  
  

Good thing you got some rest and nutrients. Your poor poor heart lol. I buy my magnesium on Amazon Dr's Best. I can't imagine putting coke on top of all that. At least you've settled down. Life is short bro, you only get one heart.

I tried the following for my sleep:

• Magnesium
  
  
• Magnesium L Threonate Capsules
  
  I sleep like a baby and wake up refreshed. You can look into that and try it out. I sleep late like 11:55 pm and wake up around 6 am. Refreshed. Also my quality of sleep has improved by like 30%. Earlier I used to have difficulty sleeping even after doing exercise and not taking any caffeine after 10:00 am.
  
  Check /r/Supplements or /r/Nootropics for more details.
  
  PM if you want. I had same issue and now I am way better off

Could I recommend some more natural stuff?
chamomile if you like teas.

This really helps before bed, migraines, restless legs.
& This for a super stressful day.

Absolutely! Here you go :-)

I decided to not take any hormones or medications - I do take a lot of natural supplements tho. Since my hashi’s I’ve been taking a high variety probiotic (18 strains), high quality fish oil, collagen, a multivitamin and a product called ZMA (found on amazon )

I hope this is all helpful for you!!

magnesium oxide pretty much sucks but it's great for relieving constipation. Try magnesium glycinate:
https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Glycinate/dp/B000BD0RT0/

Try magnesium supplements instead of laxatives. THIS ONE is my favorite.

Also helps improve calmness.

I take 1 tsp Natural Calm in a tall glass of water first thing in the morning and before bed. It’s comes in different flavors, but I prefer the unflavored. Then, I can flavor my Magnesium water with Mio or another water enhancer. I highly recommend it to my IIH and keto-dieting friends.
https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_api_i_mf.WCbHK9YB4Q

If you're struggling to get 8 hours a night, you can focus on deepening the sleep you do get instead of sleeping longer.

• Black out your room at night. This is the biggest one for me. I have cheap blackout shades and I use electrical tape to cover internet routers, smoke alarms - anything that flashes. Get your room dark enough that you can't see your hand in front of your face. Even a little light will fuck with your melatonin production and compromise your sleep quality.
  
  
  
• If you use electronics at night, download f.lux. It's a free program that removes blue light from your monitor after the sun sets. Your phone should have night mode under settings; turn that on as well. Light in the blue spectrum is the biggest melatonin disruptor.
  
  
  
• Take 400 mg of magnesium citrate or magnesium glycinate before bed. It eases stress and causes a dramatic increase in sleep quality. Plus, a good percentage of the population is deficient in magnesium, so you could probably use a little extra anyway. If you go for magnesium citrate, start at 200 mg and move up to 400 mg over the course of a couple days. Too much at once will make you shit your pants. Glycinate doesn't have that issue, but isn't quite as bioavailable.
  
  
  
• Take 300 mcg of melatonin right before bed. Melatonin is a hormone your body uses to encourage deep sleep, and taking it in pill form will knock you right out. It's prescription in the UK, over-the-counter in the US. Most doses are far too high (2-10 mg), and can impair your natural melatonin production if you take them regularly without a break. Stick with 300mcg (linked above); it's the minimum effective dose and won't mess with your hormones long-term.
  
  
• I also drink kava tea on nights when I really can't sleep. It's more for stress relief/anxiety than for sleep, but if you find you have trouble winding down at night it can be a big help. Don't drink alcohol alongside kava; the active compounds, kavalactones, bind to the same brain receptors that alcohol does, meaning the effects of the two stack.
  
  
• Don't take sleeping pills if you can avoid them. I'm not a doctor, and I'm not saying you should ignore your doctor, but sleeping pills don't actually put you into stage 3 and stage 4 sleep (the deep, restorative sleep your brain needs). They can also cause a lot of neurological side effects.
  
  Source: neuroscientist who focused on psychopharmacology and sleep when I was getting my degree.

In the beginning months I would also get cramps during sleeping, stretching, or after working out. I use the following on a daily basis and do not have any cramping anymore.

1. One avocado a day and will sprinkle NoSalt and Himalayan salt on it.
   
   
2. 1-2 servings of spinach. Usually go nuts on spinach.
   
   
3. NoSalt. Will sprinkle it on most anything.
   
   
4. Chicken Bouillon Cubes. Have 3 cubes over the course of a day. Mix NoSalt with it.
   
   
5. Best Maid Dill Juice. Will have 4oz before working out and 4oz after working out.
   
   
6. Doctor's Best High Absorption Magnesium Glycinate Lysinate. Found to be the most critical. Definitely notice if I forget to take the daily dose.
   
   For good measure:
   
   
7. Optimum Nutrition Opti-Men. Took these pre-keto, but I'm sure they help.
   

What's been working for me is taking ZMA at night. It doesn't help me get to sleep necessarily, but it does help me to sleep longer. I do feel that the quality of my sleep has improved since taking it as well. I normally take one or two pills, out of the suggested three and it's enough for me.

Edit: formatting

P.S. in the link below - this stuff is great if you can get some before you go. They also sell it in individual packages on amazon, or you could find it at a grocery store/health food place. Magnesium in this form on the go for me has been a lifesaver during PMDD week. I just pour it in a water bottle. 2 teaspoons. They have it in different flavaz too.
👇

https://www.amazon.com/Natural-Vitality-Magnesium-Stress-Original/dp/B000OQ2DL4

That's a good point, I believe it was on a page about digestive health so that sounds about right. I think I'm going to eventually pick up some of these on amazon: Potassium Citrate & Magesium Citrate. The prices seem pretty good.

I bounce between several, but can definitely recommend Doctor's Best. I have not noticed a difference between all of the top brands on amazon.

I am in the U.S.
I am curious - what led you to recommend this particular brand? Also - would you think a powder may be more cost effective? Perhaps like this: BulkSupplements Magnesium Citrate Powder (1 Kilogram) https://www.amazon.com/dp/B00GW5NX8I/ref=cm_sw_r_cp_api_i_d.UsDb81W644V

I had the same exact issue and magnesium fixed me in 2 days. I LOVE Calm Magnesium

It isn't cheap, but it's worth every penny. If I don't take my daily dose for a couple of days, my leg pain comes right back. Further, I'm able to relax and sleep SO much better when I have a small glass before bed.

This stuff works really well. A little pricey up front but absorbs beautifully. 100-200 doses for $23.

http://www.amazon.com/Natural-Vitality-Magnesium-Stress-Orignal/dp/B000OQ2DL4

Oh, and I recommend the orange flavor, but it's the only one I've tried.

> it's hard to get consistent sleep.

It's hard to perform any skilled task well when your body is completely exhausted.

There are a few things that could help. First, when I'm on a weird sleep schedule, I've found that spending 10 minutes stretching every morning does wonders for my energy levels. It's like the tiredness gets locked up in my hamstrings and lumbar region. Second, taking something like ZMA before sleeping has definitely enhanced the quality of my sleep. Third, get an eye mask and some sort of white noise to ensure you can sleep more soundly.