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This form of magnesium provides superb absorption. Magnesium in excess can cause a laxative or drowsiness effect. Try to take as much as you can to achieve two soft bowel movements a day but without experiencing a strong, sedative effect.
I use a glycinate product made by Metagenics. In general, I suggest one to four 200-milligram capsules twice a day. Use as much as is tolerable. If you can’t find this product, look for magnesium aspartate in your health food store.
Gamma-Linoleic Acid (GLA)
Take 400 milligrams daily. This fatty acid is the active ingredient in evening primrose oil.
Take 100 milligrams daily.
Take 50 to 600 milligrams in divided doses over the day. Start low. Increase as needed.
You may recall a negative study on B6 conducted in the 1980s that got a lot of media attention. It appeared to link doses over 750 milligrams to nervous system damage. Subsequent research has clarified the issue. The actual problem was a relative deficiency of vitamin B2 that developed when very high doses (up to 2,000 milligrams) of B6 were taken alone. Anytime you take a large amount of one of the B vitamins, you should always take a full-range B complex vitamin as well. This prevents the development of a deficiency and imbalance among the other B vitamins. I have recommended high doses of B6 and B complex to many patients without any problem. B6 is very useful for reducing fluid retention.
An Herbal Diuretic
Available in health food stores. Follow label instructions.