Posted by Nicole on October 12
There are many reasons you might be thinking about taking a magnesium supplement, but the most likely reason is because you simply aren’t getting enough of it through your diet.
As reported at ConsumerLab, it is rare to experience overt symptoms of magnesium deficiency, yet “most people do not get the recommended daily intake of magnesium from what they eat and drink.”
That means that by returning your magnesium to more optimal levels, your body should be able to function more optimally as well.
You’ll notice when you are comparing magnesium supplements on the market that magnesium comes in many forms, one of which is magnesium citrate. What is magnesium citrate, and how can it benefit you? Are there any risks you need to know about? Let’s break it down.
What is Magnesium Citrate?
Magnesium citrate is a form of magnesium that includes citric acid and salt. You can find it in several different forms, including powder, capsules, and liquid.
Magnesium Citrate Benefits
Following are some research-backed uses for magnesium citrate.
1. Improve bowel regularity.
If you have been spending a lot of time fruitlessly on the toilet lately, magnesium citrate may be able to help restore more regular bowel movements.
It can be taken in a high dose if you are trying to clear out your colon before you go for a colonoscopy, or are simply fighting an acute round of constipation of any nature. In a low dose, you can take it on a daily basis to prevent constipation.
2. Possibly manage some forms of pain.
This study examined whether magnesium could help patients with fibromyalgia. The researchers discovered that patients who took magnesium citrate seemed to report improvements with tender points. When they took magnesium citrate along with amitriptyline, they reported improvements on all parameters.
3. Potentially reduce certain forms of cramping.
In another study, magnesium citrate was tested against a placebo in patients with leg cramps. The researchers found, “Significantly more subjects thought that the treatment had helped after magnesium than after placebo 36 (78%) and 25 (54%)respectively, (p=0.03). Diarrhoea was recorded as a side effect of magnesium. CONCLUSIONS: The results suggest that magnesium may be effective in treatment of nocturnal leg cramps. Further evaluation is recommended.”
So, this is not only hopeful with respect to leg cramps, but further affirms magnesium citrate’s role in promoting bowel movements.
4. Improve overall well-being.
The NIH states, “Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation [1-3]. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.”
So, if you are currently not getting enough magnesium, there are a lot of body processes which may not be running at peak efficiency. Getting more could be beneficial for numerous aspects of your health.
Magnesium Citrate Risks
Are there any potential risks or side effects of magnesium citrate?
The most common side effect of magnesium citrate is mild diarrhea. If you experience this symptom while taking the supplement daily, reducing the dosage may help.
Rarely, more severe side effects of magnesium citrate are possible, including upset stomach, severe diarrhea, or vomiting. Some people may also be allergic to the supplement and develop the symptoms of an allergic reaction.
Conclusion: Magnesium Citrate Can Benefit Digestive Health and More
Constipation is probably the most common reason for patients to turn to magnesium citrate rather than another form of magnesium.
But, as you can now see, magnesium citrate may also be beneficial for some other conditions, and can contribute to your overall well-being by supporting a wide range of bodily functions.
So, consider giving it a try. And if you will be taking it daily, give your body at least several months to adjust to it so that you can experience the fullest potential benefits.