Magnesium Citrate: Uses, Benefits, Side-Effects and More

Magnesium is one of the most abundant materials found in the human body. It involves about 600 metabolic activities, including energy generation, protein synthesis, and blood pressure management. Some people, however, require additional assistance in acquiring adequate magnesium. Selecting the correct magnesium supplement can assist in raising magnesium levels and may help with various medical ailments. Magnesium is a substance that the body needs for optimum operation. Magnesium supplements are accessible in a variety of kinds.  Magnesium citrate belongs to the class of medicines known as saline laxatives. It functions by raising the level of fluid in the small bowel. When taking magnesium citrate or consuming it for an extended period, consult your doctor or a nutritionist. There are many benefits of magnesium citrate, from improving sleep and reducing stress to supporting heart health and preventing migraines. This article will give you a clear view of why magnesium is used, Magnesium citrate benefits and side effects.

Why is magnesium citrate used?

Magnesium has been termed the forgotten electrolyte. Magnesium, like sodium, potassium, and calcium, forms positively charged ions in the body and is crucial for allowing and maintaining muscle action. Magnesium is the fourth most prevalent cation in the body and may be found in all tissues. Magnesium citrate is a kind of magnesium commonly used as a supplement. Since magnesium citrate dissolves well in water, it can be taken as a powder, pill, or liquid. It also makes it a good source of nutritional magnesium, easily absorbed by the circulation and biological tissues.

Also Read: Electrolytes Test: Type, price, purpose, and normal levels

What are the health benefits of magnesium citrate?

Magnesium citrate is an excellent supply of magnesium ions, which are required throughout the body. All cells in the human body need magnesium. It generates energy by interacting with nucleic acids and is involved in over 300 enzyme systems that control protein creation, muscle and nerve signal transmission, blood pressure, sugar levels, and other tasks. Magnesium citrate benefits include the following:

• Controls Digestion 

The intestines leak water into the stool as a result of magnesium citrate. This softens the faeces, hence alleviating constipation and irregularity. Magnesium citrate is a gentler magnesium compound than others and is the active element in several available commercial laxatives.

• Support for Muscles and Nerves 

Magnesium is an essential compound for normal muscle and nerve function. Together with potassium and calcium ions, magnesium ions supply the electrical impulses that drive the contraction of muscles and nerves to convey electrical messages throughout the body.

• Bone Strength 

Magnesium citrate regulates calcium transfer across cell membranes, which is important in bone formation. The bones also act as a magnesium store in the body. The bones contain around 60% of the total magnesium in the body.

• Heart Health 

Magnesium contributes to regular heartbeats by controlling the conduction of electrical impulses that regulate the heart's timing. Arrhythmias are frequently treated with magnesium citrate. Arterial stiffness is a risk factor for atherosclerosis, which can lead to cardiovascular issues. Magnesium citrate benefits include reduceing this risk by making the arterial walls more flexible.

• Encourages natural sleep - 

Magnesium supplements are frequently used to aid sleeping and general relaxation. This achieves it by promoting your body's natural synthesis of Melatonin, the sleep hormone. Magnesium can help calm and relax your muscles, preparing your body for sleep.

Also Read: 8 Supplements & Vitamins for Stress Relief

• Combat women health -

Magnesium nitrate can help women become more fertile. As it enters the body, it interacts with calcium ions, preventing calcium from entering cells. As a result, it stops the cell from absorbing too much calcium, leading to increased estrogen treatment and ovulation. As a result, magnesium nitrate is frequently used as an additional treatment for polycystic ovarian syndrome (PCOS). It is also used during pregnancy.

Also Read: Superfoods to Increase Estrogen Levels in Females

• Prevent Kidney Stones -

Excessive calcium levels in the urine might contribute to kidney stones. It is believed that excessive urine calcium is the cause of kidney stones for up to 80% of patients. Calcium and magnesium function together to regulate one another out, and magnesium could reduce calcium buildup, improving kidney function. Though magnesium citrate is beneficial in preventing renal problems, magnesium oxide might be more effective. So, you know both magnesium citrate benefits and side effects.

Also Read: How to Prevent Kidney Failure?

What are the side effects of magnesium citrate? 

The magnesium citrate side effects include: 

• Nausea
• Gas
• Cramps

These signs are usually mild. But, if you experience severe symptoms or don't have a bowel movement within 3 hours of consuming magnesium citrate, you should see a doctor.

Also Read: Home remedies for gastric problem

Major negative consequences are rare. However, they might include the following:

• Heartbeat abnormality.
• Variations in the mood.
• Confusion.
• Drowsiness.
• Muscular fatigue.
• Severe diarrhea.
• The abdominal ache is terrible.
• Stools that are bloody.
• Bleeding in the rectum

Excessive use of laxatives may also have negative consequences. Overuse of magnesium citrate may induce excessive fluid loss. This can result in electrolyte imbalances, particularly in those with concurrent medical conditions such as renal illness. Those who have the following conditions should avoid magnesium citrate:

• A heart problem
• A blockage in the bowel
• Calcium deficiency
• Sodium deficiency
• Myasthenia gravis
• Neuromuscular illness

How much of the magnesium citrate is good?

For adult men, the RDA for magnesium is 400-420 milligrams (mg) per day, while for adult women, it is 310-320 mg per day. Pregnant women may raise this dose to 350-360 mg per day. Because a typical diet provides most of the RDA for magnesium, most companies only suggest taking 250 mg daily as a supplement. Capsules or pills should be taken with a full 8-ounce water glass and a regular meal.

Higher dosages may be recommended if you use magnesium citrate as a laxative or an antacid. Magnesium is easily attained from diet and is found in green vegetables, nuts, seeds, and whole grains. Associating magnesium with fiber is a simple way to remember this. The majority of the foods rich in fiber are also rich in magnesium. If you consider adding magnesium citrate supplements to your diet, you should see your doctor first.

Conclusion -

Magnesium citrate is a laxative that may be purchased without a prescription at a pharmacy. It can be utilised to relieve constipation and acid reflux. Doctors also prescribe it before a colonoscopy. Though magnesium citrate has many health benefits for humans, everyone should always remember the dosage. One of the key magnesium citrate benefits is its ability to support healthy heart function by helping to regulate blood pressure and maintain healthy cholesterol levels. When taken in the prescribed dosage, magnesium citrate is safe.

The standard dosage is 10 ounces for adults and 5 ounces for children aged 6 to 12, although specific directions will be provided on the pharmaceutical package. Children under the age of six should only consume magnesium citrate with the supervision of a doctor. Magnesium citrate even has side effects that cause severe health conditions in people. When using other drugs, inform your healthcare provider since magnesium citrate might make medicines less effective. If you have certain medical issues, you should avoid using magnesium citrate. Before you decide to take it, consult with your doctor.

Also Read: Milk of Magnesia Uses, Health Benefits, Side Effects, Dosage & Warnings