What is Magnesium citrate?
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. For instance, magnesium affects thyroid function, estrogen detoxification, blood glucose, stress hormones, and much more.
When used correctly, lots of folks discover that magnesium citrate is a straightforward solution to occasional constipation. 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. 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.
Higher doses of magnesium citrate are used 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.
It’s estimated that half of the U.S. population doesn’t get enough magnesium in their diets. 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, making plants and vegetables depleted as a result.
Magnesium deficiency issues
Magnesium deficiency can cause fibromyalgia, migraine headaches, muscle spasms, cardiac arrhythmia, and osteoporosis.
Under ordinary conditions for healthy people, having too much magnesium citrate consumption doesn’t pose a health hazard because the kidneys eliminate excess sodium from the bloodstream. Some may experience diarrhea, nausea, and abdominal cramping when taking magnesium citrate supplements. If this occurs, discontinue or lower your dosage until these symptoms disappear.
Long-term use at very large doses (like the dosages used for laxatives and antacids) can lead to magnesium toxicity. Signs of magnesium toxicity include nausea and vomiting, low blood pressure, facial flushing, irregular heartbeat, and cardiac arrest.
Magnesium is an important mineral that many women are significantly lacking. 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.
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.
How can you know if you’re deficient in magnesium? Indicators of a Magnesium deficiency include headaches or migraines, mood changes like depression or anxiety, muscle cramping, pain, insulin resistance (& craving sweets, especially chocolate), low energy, PMS, or difficulty sleeping.
Magnesium citrate benefits
The health benefits of magnesium citrate include:
– 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. Magnesium citrate is the most beneficial for people suffering from constipation, while the glycinate form is more useful for conditions like stress, sleeplessness, chronic stress, and inflammatory conditions. Some supplements provide a blend of magnesium citrate and magnesium glycinate, which is a fantastic solution for people suffering from constipation, among other ailments.
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. 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 occasional 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 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 support: 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.
– Bone strength: 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.
Magnesium citrate is also utilized for draining the colon (large intestine( gut ) before a colonoscopy (examination of the interior of the colon to check for colon cancer and other abnormalities) or specific medical procedures. Although magnesium is a really safe supplement for most individuals, dosing and usage may depend on several factors like dietary intake, symptoms, laboratory results, gut health, and much more.
Because of this, it is important to work with a functional medicine practitioner to maximize your calcium status and help you get to the source of your health difficulties. As always, check with your physician before beginning any supplements.
Precautions & side effects
High magnesium levels can cause changes in different electrolytes in the blood. 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.
Drinking alcohol together with magnesium citrate can make diarrhea and other intestinal side effects worse. Magnesium citrate may interact with medications, such as certain antibiotics and drugs that doctors prescribe to reduce calcium concentration in the urine, such as sodium or potassium phosphate.
Individuals on low-sodium or restricted-sodium diets should also avoid magnesium citrate. Magnesium citrate can also reduce the body’s ability to absorb some medicines. Individuals taking any medication should talk to their physician before using calcium citrate.
Individuals shouldn’t use magnesium citrate if they have rectal bleeding. People who have a medical condition should speak to their physician before using magnesium citrate to ensure it is safe.