Best intake for Magnesium is by using 1-2 Cups of Epson Salts in a hot bath, as hot as one can tolerate. Soak for 20-30 minutes. It is the best way to have absorbed through your skin....Taken orally, in any form can make you shit your brains out, cause gut cramps, etc. Take a Hot bath & sleep like a baby....NO cramps in your legs or your gut!