Magnesium and Zinc Deficiency
When a multiple vitamin isn't enough

Magnesium is involved in over 300 enzyme reactions in the body and is also involved with modulating certain neurotransmitter receptors in the brain.  70% of people are low in magnesium.  Symptoms of magnesium deficiency include: migraine headaches, muscle cramps, anxiety, poor sleep, excessive sweating, night sweats, constipation, and palpitations.   Of course other things can cause these symptoms as well.  

The current thinking is that magnesium glycinate is the preferred form.  This supplement is taken once or twice daily.  Start with one tablet at night and then add one tablet every 3 days until your symptoms are relieved or you have 2 to 3 soft bowel movements a day.  Typical doses of this are 100 to 300 mg in the morning and 200 to 300 mg in the evening.  The highest dose typically used is 500 mg twice daily.  

Zinc is important for immune function, prostate health, and for healthy skin, hair and nails.  It is also necessary to maintain balance of omega 3 and omega 6 fatty acids.

Adequate zinc status can be determined by using the zinc sulfate, 7 hydrate 0.1% dilution, test solution by Thorne available at nora apothecary.  Zinc is required for taste bud development and when this solution creates a strong bitter taste in the mouth after swishing for 30 seconds your zinc status is adequate.  

There are many ways to replace zinc.  I can write for a strong zinc sulfate solution that is well absorbed.  Zinc chelate tablets are well absorbed and are dosed from 15 to 50 mg daily.  It will likely take the zinc sulfate solution or 50 mg daily chelate tablets for at least a couple months to raise the zinc level.  After that, typically 15 to 50 mg zinc daily orally as a separate tablet or as part of a multi-vitamin can maintain the zinc status.  You can test to see what dose works by checking with the zinc test solution intermittently.  I personally seem to need higher levels of zinc in the range of 30 to 50 mg daily to maintain my zinc status.  This is in part due to my sauna use which does increase mineral and electrolyte requirements.  

Zinc carnosine is a form of zinc which if taken twice daily for 2 months can help substantially with acid reflux.  Acid reflux is a non specific marker for digestive dysfunction.  The carnosine as well as the zinc are helpful for the stomach.  This is sold as a Metagenics product, Zinlori, at nora apothecary.