I use a heart rate monitor while I exercise to manage aerobic/aerobic while riding a bike. My "trained state" resting hr was at one point 55 bpm. My performance declines alongside my stats within a couple of days. I use the heart rate monitor to avoid damaging my heart while training for peak health. It has a up and a down range, avg hr etc.
My resting hr when I use my adderall is avg 80 bpm.
I personally use 250mg Country Life Chelated Magnesium ( oxide is shitty, and its the first ingredient on the label ) and 100mg Magnesium Carbonate 2x daily before and after I take the speed. I take 30mg Delsym brand pure DXM before and after I am done using speed. Its tough to distinguish bewtween what is right/working for you if you dont keep stats. Im comfortable keeping a Health Journal that I use daily.
Oh yea, my psyche gives me Clonodine/Trazadone/xanax to crash. It works. Just have to be careful about NOT building a tolerance to the Xanax.
And dont take any alcohol if you have taken any more than 75mg of DXM. You will have stroke like symptoms for a few days to a week.
Sourced from:
http://www.longecity.org/forum/topic/16932-bioavailability-elemental-of-magnesium-types/
The effectiveness of a magnesium supplement is determined by its...
[1] amount of elemental magnesium in the compound (i.e., the general weight of magnesium to total chelate weight); AND
[2] bioavailability (i.e., amount that is absorbed in the intestines and ultimately available for biological activity in your cells and tissues)
So I'm trying to compile a list...
Magnesium Sulfate ---> Elemental Mag = 10%, Bioavailability = ?
Magnesium Chloride ---> Elemental Mag = 12%, Bioavailability = ?
Magnesium Oxide ---> Elemental Mag = 60%, Bioavailability = 4%
Magnesium Carbonate ---> Elemental Mag = 45%, Bioavailability = 30%
Magnesium Hydroxide ---> Elemental Mag = 42%, Bioavailability = ?
Magnesium Citrate ---> Elemental Mag = 16%, Bioavailability = 90%
Magnesium Lactate ---> Elemental Mag = 12%, Bioavailability = 99%
Magnesium Glycinate ---> Elemental Mag = 18%, Bioavailability = 80%
Magnesium Malate ---> Elemental Mag = 6.5%, Bioavailability = ?
Magnesium Taurate ---> Elemental Mag = 9%, Bioavailability = ?
Alot of those elemental numbers came from this government website so it's probably pretty accurate. But "bioavailability" is apparantly a new concept in the world of magnesium and actual numbers are harder to track down. Lots of websites said that Citrate had the highest levels, but I actually read that Lactate did, with Citrate following behind it. Then, because Malate and Taurate are also Chelates, they have high %'s too.
What threw me for a loop was on Relentless Improvement's website, for Ortho Bone, AOR's data sheet says the following: "But compared to other sources of the mineral, magnesium oxide has extremely low bioavailability (22.8% ) .... Magnesium citrate is certainly somewhat better, at 29.64% absorption, but it’s still far from the best magnesium you can choose. Much better absorption is available from other forms – especially fully-reacted magnesium aspartate, with a remarkable 41.7% bioavailability."
That really threw me for a loop. Every single site that has listed the bioavailability for oxide has said it is either 4% or below... I have no clue where this 22.8% is that AOR is listing is coming from. If it were that high, it would make Mag-Oxide pretty worthwhile, but we all know it's a worthless supplement even with an elemental of 60%... Also, that 29% for citrate is screwey too... Citrate has the highest or second highest bioavailability... If it were just one weird number from AOR, okay fine. But two really odd numbers makes me believe that AOR's facts are wrong. Anyway, I'm not here to call AOR into question because I love them, I'm just trying to get legit numbers for the rest of the above listed magnesium compounds (or correct any mistakes I have) so I can order the proper supplement.
Btw, what is "Magnesium Amino Acid Chelate"? Is that another name for Mag Citrate? I can't quite figure it out.
EDIT:
So just for those non-math inclined people out there, this is how you calculate how much mag a pill has:
(mg powder in pill ) x (elemental % )/(100) x (bioavailability % )/100 = actual mag you are getting
Example: 500mg Mag Oxide
(500mg ) x (60% )/100 x (4% )/100 = 12g of magnesium
I am certain that No maufacturers list the elemental % for their products, so whatever, but read the conversation below for an idea of why it should be:
sourced from that link above
Kind of a big difference eh? In my opinion, someone should sue the manufacturers for false advertising. Who the hell (Excuse my language) knows this crap?
In a perfect world, that would indeed be true; but the reality is, it's not. A simple way to demonstrate this is with bioavailability. Obviously it plays a big difference in the amount of magnesium that you are actually getting, but do you really think that the manufacturers are including it in their calculations? I have 500mg mag oxide here and they weigh 1.3g. 60% of 1.3g is 780mg. The bioavailability is only 4% or so, and that means the pill is only 31mg of magnesium once digested. So basically, if the supplement manufacturers are not being up front about the bioavailability, then we cannot assume they are being upfront about the elemental % either.
It's not that they aren't being upfront about bioavailability, they just aren't saying anything about it. That's not the same as lying. If they say their pill has 250mg of elemental magnesium and it doesn't contain that amount, that is lying, and could bring the FDA down on them. (For pharmaceuticals, and soon, I think, for supplements.) I trust the big name supplement makers not to get something as basic as that wrong. I don't like to deal with little rinky-dink outfits because I don't know if they have the resources to get anything right.
Most people don't visit this place, nor spend any time thinking about their vitamins. We are the exceptions, the 1%. Let's talk about the other 99%. If there was just 1 form of magnesium, fine; leave bioavailability off; no big deal. But in a pharmacy, they have tons of different types of magnesium. Not just oxide, but many others. Where am I going with this? Well...
Let's say I have a life-threatning illness that only magnesium can solve. The doctor tells me, you will live if you get around 500mg a day, but you will die if you don't. I go to the store, and pick out a bottle of 500mg magnesium oxide. Obviously I die, because I'm only getting ~20mg of magnesium if bioavailability is not factored in. Now here is the question: Who is my estate going to sue? I am a lawyer, and I can tell you right now, the answer is not clear. I want to hold the doctor liable, but I also feel that the manufacturer holds some blame too. I don't know, that's just what my gut says. So the common answer is to simply sue them both and then have them fight it out in court for liability.
Also, if you really want to get down and dirty with technicalities. The front of my bottle just says Magnesium 500mg. Nothing else, except for the logos and random marketing stuff. It's not until you flip it over and read the ingredients do you see "magnesium 500mg as magnesium oxide". If bioavailability didn't matter, then it shouldn't matter what kind it is and thus leaving it off the front of the label would be okay. However, because it plays such a big role, there should be an astric by the 500mg on the front of the bottle or something, and then below it, indicate that it's in oxide form or something to that effect.
Here is another example that would never happen, but it drives the point home. Say you buy a pack of gum. The front label says "Hubba-Bubba - Amazing Gum (7 sticks)", but when you open it up, you see how all the 7 sticks have been already chewed. You flip the package over on on the back it says "7 sticks - previously chewed". Are there 7 sticks in the package, yes, so they didn't technically lie. But don't you feel that in some way, the consumer was duped because he didn't get what he expected? Yes. While I cannot pinpoint with 99% accuracy where the consumer could sue the manufacturer for this, I'm virtually certain that given some time, I could find something.