Magnesium citrate benefits & side effects

Table of Contents

What is Magnesium citrate?

It’s estimated that half of the U.S. population doesn’t get enough magnesium in their diet. This is astonishing, as magnesium ought to be available in vegetables and other food resources. One explanation suggests that soils may have become depleted of magnesium, or food processing depletes the magnesium before it gets to us. Magnesium citrate is a good choice for magnesium supplementation. The magnesium is blended with citrate, a natural salt. It’s relatively inexpensive and has a better rate of absorption than magnesium oxide.

When used correctly, lots of folks discover that magnesium citrate is a straightforward solution to occasional constipation.

Magnesium isn’t a good alternative for treating chronic constipation or constipation, which needs ongoing treatment. Using it too often may result in excessive dehydration and electrolyte imbalances. Doctors often use higher doses of magnesium citrate as colon cleansers before an operation. The compound may have a potent effect if a person takes too much. It’s critical to read the manufacturer’s instructions carefully whenever taking calcium citrate.

Why is magnesium important?

Magnesium is an important mineral that many women are significantly lacking. Specifically, women with PCOS (polycystic ovarian syndrome) are 19 times more likely to have a magnesium deficiency. This is important because magnesium plays an integral role in regulating glucose and insulin. Low levels of magnesium in your body increase your risk of insulin resistance and type 2 diabetes.

Magnesium is important for thyroid health as it is needed to make thyroid hormones. Studies have shown that replacing a calcium deficiency lowers TSH (and enhances thyroid function.) Others at risk for magnesium deficiency include individuals who take certain medications like acid reflux drugs or birth control pills and have difficulty absorbing magnesium because of gut health difficulties.

How much magnesium do you need? The Recommended Dietary Allowance (RDA) is 400 mg per day for men and 310 mg each day for women. Magnesium is usually found in seeds, nuts, legumes (such as beans and peanuts), and leafy green vegetables. For various reasons like poor soil conditions or the prosperity of processing to our foods that strips magnesium from foods, it can be tricky to solely rely on a diet for this vitamin. Food is always the first place to start, but there may be cases where a number of peoples may require extra magnesium in supplement form. How can you find out if you’ve got a magnesium deficiency, to begin with?

How can you know if you’re deficient in magnesium? Indicators of a Magnesium deficiency include:

muscle cramping, pain

headaches or migraines

mood changes like depression or anxiety

insulin resistance (& craving sweets, especially chocolate)

low energy


difficulty sleeping

Magnesium citrate benefits

The health benefits of magnesium citrate include:

Constipation: Constipation is the infrequent passing of hard stools. Constipation is a frequent problem that lots of adults experience from time to time. Some folks find that constipation can occur more often or become chronic. It can be embarrassing and sometimes lead to problems like hemorrhoids or anal fissures due to straining to pass hard stools. There is an assortment of products available to treat constipation, such as magnesium citrate.

Magnesium citrate works by pulling more water into the intestines, which is known as osmosis. When there’s more water in the intestines, the stool gets softer or even watery and is much easier to pass. Magnesium citrate is accessible over-the-counter in several drugstores under personal and generic labels, but it needs to be taken with a doctor’s consultation.

Magnesium citrate is an excellent option for individuals with constipation, as it may have a gentle laxative effect. This supplement extracts water into the intestines to produce your bowel movements softer and easier to pass. But, unlike magnesium oxide, the laxative effect is a lot more tolerable.

Magnesium citrate is the most beneficial for people suffering from constipation, while the glycinate form is more useful for conditions like chronic stress, anxiety, and inflammatory conditions. Some supplements provide a blend of magnesium citrate and magnesium glycinate, which is a good solution for people suffering from constipation, among other ailments.

– Bone Health: Magnesium citrate helps to modulate the transport of calcium across cell membranes, playing a crucial role in bone development. The bones are also a reservoir that stores magnesium in the body. Approximately 60 percent of the body’s total magnesium is in the bones.

– Hearth Health: Magnesium helps to keep the heartbeat regular by controlling the conduction of the electrical signals that control the heart’s time. Magnesium citrate is usually utilized to avoid arrhythmia. Arterial stiffness is a risk factor linked to atherosclerosis which may cause cardiovascular issues. Magnesium citrate can help to make the artery walls more elastic, reducing this risk.

Migraine: Magnesium citrate may also be helpful for migraine prevention.

Indigestion & gut health: Magnesium citrate induces the intestines to discharge water into the stool. This softens the stool and alleviates constipation and irregularity. Magnesium citrate is much more gentle than a number of the other magnesium compounds and is found as the active ingredient in many commercially available laxatives.

Muscle and Nerve Health: Magnesium is required in order for nerves and muscles to function properly. Magnesium ions, together with calcium and potassium ions, provide the electric charges that cause muscles to contract, which allow nerves to send electrical signals throughout the body.

Due to the taste, some folks find that magnesium citrate is a lot easier to drink if it’s chilled in the fridge for some time before drinking it. This item is a diuretic, and it might lead to diarrhea. For that reason drinking a lot of fluids after taking magnesium citrate is important so as to prevent dehydration.

Although magnesium is a really safe supplement for most individuals, dosing and usage may depend on several factors like dietary intake, gut health, symptoms, laboratory results, and much more. Because of this, it is important to work with a functional medicine practitioner to monitor your magnesium levels and help you get to the source of your health difficulties. As always, check with your physician before beginning any supplements.

Side effects

Magnesium citrate is helpful for constipation, but it may also lead to a few side effects. Typical side effects from using magnesium citrate contain:

– stomach cramps

– nausea or vomiting

– abdominal gas

– other electrolytes levels in the blood, such as potassium or sodium

After the stool does come from the colon, there’s also a chance it’ll be loose or watery. Diarrhea is common after taking magnesium citrate. Side effects are mild and don’t pose a severe risk to otherwise healthy folks. Drinking alcohol together with magnesium citrate can trigger diarrhea and other intestinal side effects worse.

Magnesium citrate can also reduce the body’s ability to absorb some medicines. Individuals taking any medication should talk to their physician before using magnesium citrate.

– Individuals shouldn’t use magnesium citrate if they have rectal bleeding.

– Individuals who have had specific processes or have specific medical problems should also avoid magnesium citrate. Examples include:

– obstructions from the colon

– heart ailments 

– major kidney disorders

People who have a medical condition should speak to their physician before using magnesium citrate to ensure it is safe. It’s typically taken as a single daily dose or to split the amount into a couple of portions over one day.  Take calcium citrate precisely as directed.   If necessary, refrigerate the solution after mixing it, but blend it before use. If the oral solution mixture isn’t used within 36 hours after preparation, eliminate this mixture. Make sure to ask your physician if you have any questions regarding how to blend or take this medicine.

Magnesium deficiency

Magnesium citrate is usually safe for adults who don’t have health problems and use it from time to time. Magnesium is a vital mineral we need from our diet. It performs over 300 functions in the body and plays an essential role in hormonal balance. Magnesium affects thyroid function, estrogen detoxification, blood glucose, stress hormones, and many more critical functions.

Magnesium Supplements Types: There are lots of unique forms of magnesium supplements. The most frequent kind of magnesium used in traditional medicine is known as magnesium oxide (found in Milk of Magnesia). Unfortunately, magnesium oxide isn’t well absorbed and may have a strong laxative effect resulting in uncomfortable bloating and nausea. In actuality, only about 5% of calcium oxide is absorbed and utilized by the body (6).

Magnesium deficiency can cause the following problems:

– Muscle spasms

– Osteoporosis

– Migraine headaches

– Fibromyalgia

– Cardiac arrhythmia

Under ordinary conditions for healthy people, excessive magnesium citrate consumption doesn’t pose a health hazard because the kidneys eliminate excess sodium from the bloodstream. Some individuals may experience diarrhea, nausea, and abdominal cramping when taking calcium citrate supplements. If this occurs, discontinue or lower your dosage until these symptoms disappear.

Magnesium Toxicity: But, long-term use at very large doses (like the dosages used for laxatives and antacids, which might be as large as 5,000 mg/day) can lead to magnesium toxicity. Signs of magnesium toxicity include:

low blood pressure

nausea and vomiting

facial flushing

irregular heartbeat

cardiac arrest

Precautions: Before taking magnesium citrate, · inform your doctor and pharmacist if you’re allergic to magnesium citrate, any other medicines, or some of the ingredients in magnesium citrate preparations. Consult your pharmacist or check the product label for a listing of those ingredients. Your physician might want to change the doses of your medications or monitor you carefully for side effects. If you’re taking other drugs, take them 2 hours before or 2 hours after taking calcium citrate.

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