Thursday, 4 March 2010


I don't normally do supplements but have taken to dropping 10k IU of D3 this winter. After some digging around and background reading, I have just added potassium and magnesium to the mix. The consequence of getting the doses wrong is that I should be looking forwards to sound sleep and diarrhoea!


Jezwyn said...

So what doses does the research recommend? What are you trying?

Asclepius said...

Hi Jezwyn,

Dan John, Stephan (Whole Health Source), Dr Davis (Heart Scan Blog) and Mike Eades (Protein Power) mention the decline of magnesium in the modern diet (to about 200-200mg a day).

Cordain and Eaton estimate magnesium levels of 800-1500mg a day amongst HG.

Magnesium deficiency is related to the usual 'nasties' heart disease, diabetes, high blood pressure, fatigue, cramps, migranes etc...

Potassium deficiency can lead to cramps and disturb heart rhythm. Although keep in mind that I am no doctor and that too much potassium can cause problems as well as having too little.

You should also google 'sleep' along with one or other of these minerals.

I am taking one-a-day of potassium (99mg) and one-a-day of magnesium citrate (100mg).

Jezwyn said...

Oh great, so you're going off the same research as I am. I've been taking magnesium citramate for a year, but have recently upped my dose to around 250-300mg per day, and added a 99mg potassium + iodine supplement. I had a bit of diarrhea but I think that was from the crazy amount of dairy I was consuming thanks to the Eades' protein shakes. I've cut out the shakes and everything is dandy, so my dosage seems workable.

Methuselah said...

Jezwyn, Asclepius,

I am loathe to add more supplements to my daily intake, so I tend to eat a lot of spinach and/or kale, nuts (in sub-binge amounts!) and pumpkin seeds. Do you think this would do the job?


Asclepius said...

I have had a few episodes of cramp this year - maybe once a fortnight. Very mild but something I have rarely experienced before.

But this got me thinking back to a post I made several months ago about a couple who were growing fantastic veg on remineralised soil in Scotland. The soil had been considered too poor for cropping but my mixing in ground rock, voila! Other commentators have made a wider case of the de-mineralisation of soils used in mainstream agriculture.

Long and the short of it is that magnesium and potassium are cheap and the case for dimineralisation of our soils->plantfoods and diet->bodies is made strongly by those in my comment above. (Deferring to 'authority' always comes with caveats...)

I share your concern about adding 'yet another supplement' - but with minerals, I can kind of buy the idea underlying it - particularly degradation of soils.

The importance of magnesium in a whole host of metabolic processes (including energy regulation), swung it for me.

Methuselah said...

Ah yes - I remember that post. It's a fair point. I really ought to do some maths on this, make some assumptions about depleted mineral levels in the foods I eat, and see whether I am in the right ballpark or not...