Magnesium, Calcium, Potassium
Im on the Slow Carb Diet and currently on PAGG. I know i need to add these to my daily intake but so many option and so many amounts. Does anyone have a suggestion of which indeed is the best combo. Im looking through vitamin shoppe's website and there are so many variations. I think i have narrowed it down to these:
Am i correct? can any one suggest what they are using and dosage.
The Best Answer
The best bet to taking supplements is to go to the Doctor and ask for a blood test to determine what levels of everything you have now. Using the same supplements as someone else may cause you to over do it on some and not take enough to correct a deficiency on others.
After you have your levels you need to determine if there are foods you can eat to correct it or if you need a supplement. Foods are the best avenue in my opinion but supplements are a great way to get the job done if you cannot through that path.
I take PAGG as described in the book. I take Vitamin B, a Multivitamin, and fish oil pills. I take the vitamin B because it was low and have corrected it through the supplement.
Magnesium Citrate is more easily absorbed and more bioavailable than magnesium oxide. The recommended dietary allowance, or RDA, for magnesium is 400 mg per day for men, 310 mg per day for women and 350 mg per day for women who are pregnant.
The goal for the average “Slow Carbohydrate Dieter” for preventing low levels of potassium is 20 mEq is typically taken daily. This can also be through dietary sources.
Also available & can be very convenient to use, are tablets of Potassium Gluconate 595mg (99mg Potassium = 2.53 meq K+). These are rather inexpensive, and I find more convenient to use for a Potassium supplementation. Especially when traveling.
Calcium carbonate and calcium citrate are the two most commonly used forms of calcium.
Calcium supplements are usually divided into two doses daily in order to increase absorption. It’s best to take calcium with food in doses of 500 mg or less.
If you have a reduced stomach acid level (i.e you take antacids) you’ll be able to absorb calcium citrates more easily than calcium carbonates. Calcium citrate malate is especially useful if you suffer achlorydia, a lack of gastic stomach acid secretion, or hypochlorydia, which are low levels of chloride in the blood.
For heartburn: Calcium carbonate as an antacid is usually 0.5-1.5 grams as needed. (this is a reason to choose calcium cabonate over calcium citrate)
It’s also beneficial to combine calcium with vitamin D as your body requires this vitamin for optimal calcium absorption.
As part of the Slow Carbohydrate Protocol you may want to combine Calcium with Magnesium and take a separate vitamin D supplement as it is almost impossible (but not if you want to take a lot of pills) to get a combination that supplies the recommended daily allowance of all three.
CarmenCR commented 3 days ago:
I found something on Magnesium!
The best one seems to be Magnesiumchloride which also is called "a miracle mineral":
For german readers, here:
How to get it? Either your pharmacy (expensive) or your fishkeeping-shop (cheap via Internet). Ask for pure "Magnesiumchloride Hexahydrate".
I will try and report!
UPDATE today: I bought it and I tried it this morning. TASTES HORRIFIC! But if it helps...
I take a shot of Tropical Oasis liquid cal-mag every night. It's good for increasing REM so it's best before bed. I take AGG and cinnamon capsules 2x a day, a multi vitamin in the morning, and PAGG and MSM with dinner. Avocados are super high in potassium and if you eat a half of one a day you should be good on that front.
Join the 4 Hour Body Superhumans!