I've done a bit of research regarding using magnesium supplements to reduce or stop grinding/gurning/bruxism. It seems to be scattered advice so I thought I'd pool together what I've found out here and ask a few questions while I'm at it.
There seem to be at least 3 different types of magnesium:
I had no trouble finding magnesium oxide, it was in supermarkets, big health shops like boots/superdrug, sports nutrition shops, and those small supplement shops with creepy old women behind the counter. As I understand it your body has a very hard time absorbing this stuff at all, and it's mostly useless.
Magnesium citrate is supposed to be more easily absorbed by the body, but theres some conflicting info on it, some people say its fine to use, other people say it causes the shits! I managed to find this only once in my city, in a small supplement shop.
Chelated Magnesium is the good stuff. Absorbed easily, does the job very well supposedly. I had to order this online, but there were plenty of places selling it, eBay included.
Best time to dose seems to be shortly before and during your roll, but it's fairly quickly used up by your system, so more than 4-6 hours before might be a waste. Lots of people seem to say 30 mins before dropping the roll is a good time. More can be taken during your roll when needed with no negative effects.
People seem to suggest taking at least 500mg, up to 1000mg or even as high as 3000mg (presumably over the course of a roll?). The recommended daily value seems to be 400mg (of the chelated stuff) according to the label on the side of my bottle.
Vitamin C is supposed to help make magnesium easier to absorb, it's good to take it anyway before a roll to reduce neurotoxicity. I take 400-600mg beforehand, some people seem to take up to 1000mg.
The stuff I got was Swanson Ultra Albion Chelated Magnesium capsules. They're only 100mg each despite being huge capsules, almost an inch long! They do float though, I tried swallowing one and it was fairly easy with a drink.
As well as jaw tension, I also seem to have trouble with sucking or licking my lips excessively, or sucking them into my mouth and biting down on them with my front teeth...
I'm not sure how much it'll help with that.
I'm trying it out on Friday night, so I'll report back with my experience. Normally this is quite a big problem for me, for a few days after my roll my jaw is sore and my lips are all red and inflamed, it makes me look ridiculous!
Questions/comments/advice?
There seem to be at least 3 different types of magnesium:
- Magnesium Oxide
- Magnesium Citrate
- Chelated Magnesium
I had no trouble finding magnesium oxide, it was in supermarkets, big health shops like boots/superdrug, sports nutrition shops, and those small supplement shops with creepy old women behind the counter. As I understand it your body has a very hard time absorbing this stuff at all, and it's mostly useless.
Magnesium citrate is supposed to be more easily absorbed by the body, but theres some conflicting info on it, some people say its fine to use, other people say it causes the shits! I managed to find this only once in my city, in a small supplement shop.
Chelated Magnesium is the good stuff. Absorbed easily, does the job very well supposedly. I had to order this online, but there were plenty of places selling it, eBay included.
Best time to dose seems to be shortly before and during your roll, but it's fairly quickly used up by your system, so more than 4-6 hours before might be a waste. Lots of people seem to say 30 mins before dropping the roll is a good time. More can be taken during your roll when needed with no negative effects.
People seem to suggest taking at least 500mg, up to 1000mg or even as high as 3000mg (presumably over the course of a roll?). The recommended daily value seems to be 400mg (of the chelated stuff) according to the label on the side of my bottle.
Vitamin C is supposed to help make magnesium easier to absorb, it's good to take it anyway before a roll to reduce neurotoxicity. I take 400-600mg beforehand, some people seem to take up to 1000mg.
The stuff I got was Swanson Ultra Albion Chelated Magnesium capsules. They're only 100mg each despite being huge capsules, almost an inch long! They do float though, I tried swallowing one and it was fairly easy with a drink.
As well as jaw tension, I also seem to have trouble with sucking or licking my lips excessively, or sucking them into my mouth and biting down on them with my front teeth...
I'm not sure how much it'll help with that. I'm trying it out on Friday night, so I'll report back with my experience. Normally this is quite a big problem for me, for a few days after my roll my jaw is sore and my lips are all red and inflamed, it makes me look ridiculous!
Questions/comments/advice?
) They have magnesium in them as well, just don't know what kind of magnesium. It seem to help with the clenching a lot. I don't if they ACTUALLY help or if it was just a placebo effect. I do know that I took the same amount of beans each time but they were two different strengths.
You can feel it kick in within 10 minutes, and the pain relief and tightness melts away like...magic