Since four weeks I am suffering from muscle cramps all over my body, very slow recovery from sports (while on 100 - 150 gr. protein /day, high vit d. and zinc) 6 days later still soreness (!), tired, low energy, sleeping on daytime etc. No muscle cramps at night.
I figured out that I was probably short on Magnesium, since I eat a minimum of 600 grams of vegetables per day and sometimes use potassium-chloride salt instead of natrium-chloride salt as a taste-maker, potassium is probably not the mineral I am short of. So I decided to get some magnesium, magnesium-oxide for a week, 1 to 5 grams / day and it only helped a bit (yes to loosen it a lot).
Second and third week I got Magnesium-citrate and I am using about 0,8 - 1,2 grams / day and I am slowly improving, upped carbs as well a bit (fruit of course ;). I started to feel energized again and started to train again: I trained twice and now the cramps are back! Does it have to do with physical activity? How much do I have to supplement? I'm using opti-men multi 1-3 a day and I know that multivitamin usage tends to increase Mg usage, but I figured that 1,2 gram of mg-citrate should be enough to not experience worsening of the symptoms.
I am eating paleo 95% of the time, eating vegetables, eggs, meat, fruit and fish (in that order in grams). No diary. Not pastured or organic. Cheating is mainly when I eat with others and is mainly pasta / sugar.
Some other notes: I was hospitalized a while ago because of hyponatremia, that is natrium shortage. I make my own sport drink with natrium-chloride now to restore the sweated out natrium. I drink enough.
Another addition: I have some troubles with Hay-fever again, while when I started with paleo it was gone in only three days (!) while the pollen pressure of grasses was much higher than now. I never had hay-fever in september before :/
Another addition: my vitamin D level is probably somewhere around 180 nmol /liter.
All ideas / hints are welcome.