Magnesium Citrate Benefits: Comprehensive Insights Backed by Research
By Dr. Nayana Shetty +2 more
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By Dr. Nayana Shetty +2 more
Table of Contents
Magnesium is a key mineral that fuels hundreds of chemical reactions in the body. Yet, in our busy lives, we may not get enough magnesium from our diets. Down the line, this neglect can harm our health and wellbeing. In this article, we are focusing on one type of magnesium, magnesium citrate. We will discuss its potential health benefits and how to choose the right type of magnesium. We will also learn how to incorporate magnesium-rich foods into daily meals. Lastly, we will answer some frequently asked questions regarding this topic.
When magnesium mixes with citric acid, we get magnesium citrate. This form of magnesium offers several potential benefits over other types. Hence, it is a popular choice for people who want to improve their magnesium intake.
It is a mix of magnesium ions and citrate molecules. They come from citric acid. This mix allows the body to absorb more magnesium than from other forms. That’s why many people prefer it when they want to increase their magnesium levels.
The other kinds of magnesium supplements available are as follows.
Like other forms of magnesium, magnesium citrate plays an important role in many systems in the body which are described below.
Science has shown that magnesium enhances exercise performance. Magnesium is proposed to help muscles work better. With it, muscles may be able to work longer and stronger during workouts.
Magnesium may help manage blood sugar levels and make insulin work better.
Magnesium citrate may help by keeping blood pressure in check. Additionally, it may boost blood flow and lower the chance of blood clot formation.
Inflammation in response to injury or germs is normal. But too much can lead to heart issues, diabetes, and even cancer. Luckily, taking magnesium citrate as a supplement may help reduce inflammatory responses in the body.
Inflammation also causes pain in the body, and magnesium may help. Its anti-inflammatory properties may help with pain linked to issues like arthritis or fibromyalgia.
In the case of chronic inflammatory diseases, like rheumatoid arthritis or inflammatory bowel disease, taking magnesium citrate supplements might help lessen symptoms and slow down these diseases. Yet, more research is needed.
Low levels of magnesium might be a trigger for migraines. Fortunately, magnesium citrate may help avoid migraines or lessen their impact.
Magnesium citrate may help ease PMS symptoms like bloating and mood swings.
For healthy bones, we need magnesium to help make vitamin D active. This helps the bones take in calcium. So, by supplementing with magnesium citrate, you’re making sure you have enough magnesium for strong bones and thus may benefit osteoporosis.
Enough magnesium may help you relax and ensure restful sleep.
It is proposed to aid in controlling the neurotransmitters, which may lead to a more peaceful and relaxed state.
Constipation is common. Causes vary from low-fiber diet to dehydration, to some medical issues or side effects of medicines. Magnesium citrate may help.
Constipation is infrequent or hard-to-pass bowel movements. There can be many causes, like:
Tackling these issues based on your personal needs may help avoid constipation.
Magnesium draws more water into the intestines. This action softens the stool, making it easier to pass. Plus, it’s also used to cleanse the bowel before medical tests like a colonoscopy.
When used correctly, adults may safely use magnesium citrate to ease constipation. But remember, it’s always best to discuss with a healthcare professional before you start any new supplement. Especially if you’re pregnant, breastfeeding, or dealing with a health issue.
Also important is to follow the manufacturer’s directions on how much magnesium citrate to take, as it can vary with different products.
It can cause some mild side effects, like:
But these are minor side effects and don’t pose huge health risks for healthy people.
Magnesium citrate isn’t the only type of magnesium supplement available. There are other types too, each with their own unique benefits and uses.
Also Read: Potential Benefits of L-Arginine: Exploring the Research-Backed Findings
When you pick a magnesium supplement, think about what you need it for and what suits you best.
It varies based on your gender, age, and life stage:
A healthcare professional can guide you on the right dosage of magnesium for you.
Taking magnesium might cause mild side effects like diarrhoea or an upset stomach. If your stomach is sensitive and you want to avoid these, a gentle type like magnesium glycinate or magnesium malate could be better.
Remember that some types, like magnesium sulfate, if taken orally can cause worse side effects. Always use them as directed by a healthcare professional.
Different types of magnesium supplements offer various benefits. Always pick the one that aligns with your health goals and requirements. Some things to consider:
Also Read: Magnesium Oxide Benefits: A Comprehensive Guide to Its Potent Properties
Apart from supplements, eating foods rich in magnesium may help meet your daily requirements.
Many natural foods are packed with magnesium, like:
Consider adding these delectable, magnesium-rich meals into your diet:
Also Read: Magnesium Glycinate Benefits: A Science-Backed Examination
Magnesium citrate is a form of magnesium that the body can absorb well. It offers many potential health benefits like enhanced workout performance, better blood sugar control, heart health, and so on. It also is proposed to ease constipation, promotes better sleep, and relaxation.
Remember, always check with a healthcare professional before starting any new supplements. Especially if you have a medical condition or are on medication.
Also Read: Potential Benefits of Taurine: A Research-Based Guide
Check with your healthcare professional for the right dosage and frequency for you. If taken at the correct daily dose, most adults can safely use magnesium citrate.
Signs of low magnesium might include loss of appetite, feeling sick to your stomach, throwing up, feeling tired, numbness, a tingly feeling, muscle cramps, fits, and irregular heartbeat. But these symptoms occur in other health issues as well. So, always check with a healthcare professional for a proper diagnosis.
Add a variety of magnesium-rich whole foods to the diet. Such as green leafy vegetables, nuts, seeds, legumes, and whole grains. Eating a balanced diet that includes these foods may help ensure you meet daily magnesium requirements.
Certain drugs and supplements could react badly with magnesium citrate. Always consult with a healthcare professional before starting any new supplement. Especially if you’re on medication or have a health problem.
Usually, magnesium citrate gets the bowels moving within 30 minutes to 6 hours of taking it. But everyone’s experience can be different.
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