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Going to start with a new ''experiment''. Did read multiple athletes sleeping better with ZMA, so I will start taking zinc and b6 too before going to bed together with the magnesium I already take.
Keep this updated!I've considered trying out some ZMA, also.. Not for any particular reason other than I don't eat nearly as much red meat as I used to, so I could probably use the zinc
Going to start with a new ''experiment''. Did read multiple athletes sleeping better with ZMA, so I will start taking zinc and b6 too before going to bed together with the magnesium I already take.
Keep an eye on your sleep. I find that I do better with zinc taken earlier in the day and magnesium closer to bed. Something about zinc keeps me awake. Depending on the amount of b6 be prepared for some pretty wild dreams! (:
I did not dream since my fatigue started 2,5 years ago so I am looking forward to it haha, esp since I guess dreaming equals deep sleep? I start with 12,5mg b6, the best form available.Would not recommend std zma, it is aspartate which is toxic. I think its best to buy it seperate in good forms.Also tried some potassium again this morning and immediately felt worse, just like last time I tried it. This is in line with my adrenal fatigue suspicion. Did read in a book about it that they recommend b6 too, so that is a good thing. If i dont start dreaming I might bump it up to 50mg b6 which is still within the safe 100mg dose. Sent from my iPhone using Tapatalk
I did not dream since my fatigue started 2,5 years ago so I am looking forward to it haha, esp since I guess dreaming equals deep sleep? I start with 12,5mg b6, the best form available.Would not recommend std zma, it is aspartate which is toxic. I think its best to buy it seperate in good forms.Also tried some potassium again this morning and immediately felt worse, just like last time I tried it. This is in line with my adrenal fatigue suspicion. Did read in a book about it that they recommend b6 too, so that is a good thing. If i dont start dreaming I might bump it up to 50mg b6 which is still within the safe 100mg dose.
I have tried 100mg a day for awhile without any issues. The closer to bed its taken the more assured of dreams you are. Personally I don't know if dreams necessarily indicate good deep sleep as I often had so many dreams and would wake up briefly quite a lot during the night when taking 50mg close to bed. I think (for me at least) 25mg is a big dose and probably all I need to optimize things.
I've experimented a lot with sups before bed. This is my stack and it made my sleep significantly better:400 mg Magnesium Glycinate30 mg Zinc Monomethione/ .3 mg Copper3 g GABA (probably the most importantAlso I have an earthing mat that helps significantly with sleep quality.
I take the same supps as ibob in the same doses. I find that GABA does me the best good in staying asleep through the night. Occasionally I'll take some 5-htp as well but this is not a daily use supp.
The book where I did read it stated that the relation to dreaming and needing more b6 is used by alternative docs. Since regular docs cant help I give it a try. It states also some need 100mg indeed.If sleep doesnt improve next weeks I will look into gaba. Thanks a lot guys, appreciate this a lot. Sent from my iPhone using Tapatalk
I did dream guys, I did dream.Finally after 2,5 years. Increased b6 to test and this was the result. Didnt sleep that great though so will go to 50mg instead of the 100 last night. Also did read that my malate before bed isnt optimal for sleep, will buy glycinate today and take the malate during the day with meals. This is recommended on bulletproof forum so thats why tbh. Also did order GABA, since this is recommended on bulletproof, here and on another forum too. My mind races all the time too and since it can help with that it was a nobrainer.Did write down some other things I will try if stuff doesn't work out.1. Different forms of magnesium2. B12 + folic acidSo yeah first I will start with magnesium glycinate and GABA.What I take before bed will look like this for now:50mg b6500mg GABA40mg zinc400 magnesium glycinateIf stuff works out like I hope for, I will adjust GABA based on how often I wake up during the night, b6 based on dreams, magnesium based on feeling in calves when waking up. *Looking back I think I made quite a big mistake with my supplements last 7 months. Like I did spend A LOT of money on them, all in the hope to get better. Once I did found improvement with magnesium and b12 though, I should have digged deeper into that instead of trying new extra things. But yeah, who knows this time it might work out.
I did dream guys, I did dream.Finally after 2,5 years. Increased b6 to test and this was the result. Didnt sleep that great though so will go to 50mg instead of the 100 last night. Also did read that my malate before bed isnt optimal for sleep, will buy glycinate today and take the malate during the day with meals. This is recommended on bulletproof forum so thats why tbh. Also did order GABA, since this is recommended on bulletproof, here and on another forum too. My mind races all the time too and since it can help with that it was a nobrainer.Did write down some other things I will try if stuff doesn't work out.1. Different forms of magnesium2. B12 + folic acidSo yeah first I will start with magnesium glycinate and GABA.What I take before bed will look like this for now:50mg b6500mg GABA40mg zinc400 magnesium glycinateIf stuff works out like I hope for, I will adjust GABA based on how often I wake up during the night, b6 based on dreams, magnesium based on feeling in calves when waking up. *Looking back I think I made quite a big mistake with my supplements last 7 months. Like I did spend A LOT of money on them, all in the hope to get better. Once I did found improvement with magnesium and b12 though, I should have digged deeper into that instead of trying new extra things. But yeah, who knows this time it might work out.
Good stuff. Unfortunately I can't give you any first hand experience with GABA. Just one of the many sups you can get in the US that we aren't allowed down here in NZ. SOB's!
Pain is a bit less lately, but not gone yet. I think it has to be the magnesium, what else? Thinking about supplementing also by skin, so buying epsom salt or gel. Investigating into that now, so we will see what that brings. For now will continue what I am doing, see how it goes. Have been taking a shitload of those magnesium glycinate pills, since I did read you can keep taking more untill diarrhea, and didn't reach that point so far. A pretty expensive joke, but everything that has the chance getting me healthy is worth it as long I can afford it.
Magnesium can be protective of inappropriate Calcium excitation in the cells, and paradoxically extra Calcium in the diet can make sure Calcium is used correctly by putting it in the bones instead of pulling it from the bones when its low in the diet and putting it elsewhere (soft tissue, intracelluar). Vitamin A, D and K also play roles in the management of Calcium and therefore are worth optimizing. Are you getting enough vitamin A (not beta carotene!), D and K?
Pain is a bit less lately, but not gone yet. I think it has to be the magnesium, what else? Thinking about supplementing also by skin, so buying epsom salt or gel. Investigating into that now, so we will see what that brings. For now will continue what I am doing, see how it goes. Have been taking a shitload of those magnesium glycinate pills, since I did read you can keep taking more untill diarrhea, and didn't reach that point so far. A pretty expensive joke, but everything that has the chance getting me healthy is worth it as long I can afford it.
Epsom Salts in a bath would be a good relaxing agent for recovery. I don't think there is any convincing science to back up the other transdermal magnesium's yet, though some people claim they work well.
I take liver once a week so vitamin A should be fine and I take vitamin D like recommend on bulletproof which is a lot compared to other advise. Vitamin K everyone is deficient according to bulletproof, but like, if everyone is vitamin K deficient, why am I the only one with this annoying calve ''pain'', esp when I wake up? I mean I also started taking other stuff in the past where I was pretty sure I was deficient, but looking back it was not really related to my issues. (like start taking iodine and selenium). I feel that since pain reduces every time I take magnesium, that I have to push that, don't you think? Like the gel, baths, and so on.
I take liver once a week so vitamin A should be fine and I take vitamin D like recommend on bulletproof which is a lot compared to other advise. Vitamin K everyone is deficient according to bulletproof, but like, if everyone is vitamin K deficient, why am I the only one with this annoying calve ''pain'', esp when I wake up? I mean I also started taking other stuff in the past where I was pretty sure I was deficient, but looking back it was not really related to my issues. (like start taking iodine and selenium). I feel that since pain reduces every time I take magnesium, that I have to push that, don't you think? Like the gel, baths, and so on.
If magnesium makes the biggest difference then you probably need to do things to help retain it besides just supplementing in large amounts. Sodium help's retain magnesium, maybe experiment with increased amounts of it. If you aren't already trying salting all your fluids/drinks and maybe cut back on straight water which can strip eletrolytes (and water soluble vitamins, etc) out of the body. Might have already mentioned this earlier in the thread, can't remember. If you are low carbing consider a more moderate carb intake approach.
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