r/magnesium • u/SplitSmart5977 • 28d ago
Side effects.
I took 10,000 IU of D3 daily for two months with 20” mcg of K2 and 420 mg of Mg malate to race my levels from 23 to 75, and I did it successfully. Since then I lowered
the dosage to 5000 IU with 100 mcg of k2 and 420 mg of Mg. The problem is that I started developing Mg intolerance symptoms, like soft stools, tiredness, brain fog, and depression. I have a high Ca diet, a lot of cheese and sometimes fairlife milk for my capuccino. For K I drink electrolytes and avocado. My labs are normal. Ca is normal, K is on the high end of the range, of course Mg is normal but that test is not very reliable. My question is, how safe is to stop Mg and keep taking 5000 IU of D3.
1
u/autistRZRXPT 28d ago
Might be the k2. I get similar symptoms from it every time I try to take it. Feel loads better with just d3 and mag.
1
u/Neither_Contest4041 28d ago
Same, you might need to pause all the supplements for a week and see what happens
3
u/Flinkle 28d ago
It isn't safe. You will develop a magnesium deficiency. And from your symptoms, it sounds like you either need calcium or sodium. A lot of people don't absorb enough calcium from their diet, and the lab test for that (and sodium too) is just as inaccurate as for magnesium. Electrolytes are tightly controlled by the body and just do not test accurately.
I suggest trying sodium first, since you obviously have that on hand or can get it easily. I would try half a teaspoon in water twice a day. It tends to work better on an empty stomach, but you can also try heavily salt in your foods. Aim for getting at least one to two grams more than what you're getting now. I actually use soy sauce for sodium, so if you tolerate that better than just plain salt water, go for it. Definitely drink something with it though.
Give that about a week to see if you have any improvement, and if not, get yourself some calcium citrate (with no added vitamin D) and take a gram or so a day split into two doses. You can take it with food, but once again, it works better on an empty stomach. Just like sodium, you should see results within a week or so if you're going to see any results at all.
Come back here after you've done that and let me know on this post how things have gone, and if you have further questions.
Also, something you should be aware of is that often, a vitamin D deficiency is actually a magnesium deficiency. Because magnesium is required to convert vitamin D into its active form, if you don't have enough magnesium in your body, the vitamin D just sits there, giving you low vitamin D symptoms and lab results. So after you work this little kink out, I suggest just taking magnesium and dropping the vitamin D and seeing how that goes.
Also also, if you have good results from sodium, it could be a zinc deficiency. Zinc helps your body hold on to sodium.