Magnesium is the body’s fourth-largest mineral, mainly contained within our bones. We have to get this mineral from our diet or supplements because our bodies cannot produce magnesium. Magnesium supplements in various types, including magnesium citrate, are available.
What Is Magnesium Citrate?
Magnesium citrate is an over-the-counter preparation made from salt and citric acid. Magnesium citrate is often known as a ‘saline laxative’ since its ability to improve water and fluid in the small intestine effectively alleviates constipation and clear the intestines.
However, magnesium citrate supplements are not used in occasionally treating constipation. They are also used to promote nutritional support.
Types of magnesium citrate
Magnesium citrate is also known as Citrate of Magnesia or with a brand name Citroma.
Magnesium supplements have different absorption rate and bioavailability depending on the type of supplement you use.
Research indicates that supplements dissolving in liquid are generally more well absorbed in the intestines than less soluble types.
Some research indicates that in oxide and magnesium sulfate, the magnesium citrate, chelate and chloride form is usually better absorbed than magnesium supplements.
Different types of magnesium citrate supplements that are available are:
· Magnesium citrate powder
One of the most popular forms of intake of magnesium is magnesium citrate powder. It is taken for nutrition support in water or another fluid.
The powder is mixed with water. This leads to the binding of two together, resulting in “ionic magnesium citrate” being absorbed in the gastrointestinal tract.
· Magnesium citrate liquid
The laxative effects in this method are most commonly adopted. Magnesium content is normally around 290 mg per 1 flavor oz (30 mL) served in liquid magnesium citrate.
Additional ingredients such as potassium, lemon oil, polyethylene glycol, sodium, and sucrose/sugar can also be added in order to improve taste and effects.
As liquid products are commonly used as laxatives for saline, they are usually taken approximately two or over hours before or after other medicines.
· Magnesium citrate capsules
Another effective intake of magnesium citrate is through the intake of supplements. The supplements are taken with the same procedure used in powder form, i.e., to take it with a glass of water.
What is magnesium citrate good for?
The first reason to use the supplement of magnesium is to avoid deficiency which helps to maintain sufficient levels of this mineral.
Believe it or not, research has shown that almost two-thirds of the western world’s population does not meet the minimum daily requirement of magnesium.
The deficiency of magnesium can lead to the following problems:
- Cardiac arrhythmia
- Muscle spasms
- Migraine headaches
Excessive consumption of magnesium citrate does not have a health risk under normal conditions for healthy people, as excess magnesium from the bloodstream is removed from the kidneys.
Some people may have diarrhea, nausea, and abdominal pain while taking supplements of magnesium citrate. If so, stop or reduce the dose until these symptoms are gone.
The magnesium deficiency is assumed, for multiple reasons, to have one of the most common nutrient deficiencies in adults, such as lack of soil quality, the problem with absorption and lack of fruits or vegetables in the human diet.
It is normal for doctors to relieve constipation, and not only does magnesium citrate help protect against symptoms of deficiencies such as weakness, muscle aches and disturbances in the sleeping cycle.
Dosage of magnesium citrate
Instructions and dosages are available on the label for the use of magnesium citrate, although the most common dose in adults for constipation is 10 ounces.
The dose can be 5 ounces for children from 6 to 12 years of age. Seek pediatrician assistance in cases of constipation for children below the age of 6.
It is necessary to drink 8 ounces of water after magnesium citrate is taken as more water is needed by the body to replace the fluid loss from the body because more water is absorbed by the intestines.
Health Benefits of magnesium citrate
1. Magnesium citrate for Constipation
The difficulty in passing stools is called constipation. Constipation is a common issue experienced by many adults at times. Some people suffer from constipation more often or become chronic.
It can be painful because of straining to pass stool. In some cases, it can lead to complications such as hemorrhoids or anal fissures. Various medications, including magnesium citrate, are available to treat constipation.
The job of magnesium citrate is done by drawing more water into the intestines, also known as osmosis. The stool is smoother or even waterier and easier to move as the intestines become waterier.
In many drugstores, magnesium citrate is found over the counter under general or private labels. The use of magnesium citrate should be taken by the recommendations of the doctor.
Magnesium Citrate is used to treat constipation on a long-term basis and any health problems that could lead to many health problems. To treat constipation with magnesium citrate, consult with a doctor first.
2. Magnesium citrate for Digestion Regulation
The intestines release water into the stool due to magnesium citrate. The stools are softened, and constipation and irregularity are relieved.
In many commercially available laxatives, magnesium citrate is milder than some other magnesium compounds and is an active ingredient.
3. Magnesium citrate for Muscle and Nerve Support
For muscles and nerves to work properly, magnesium is needed. Magnesium ions, together with calcium and potassium ions, provide electrical charges that induce a contraction in muscles and enable nerves to transmit electric signals through the body.
4. Magnesium citrate for Bone Strength
Magnesium citrate contributes to the regulation and the development of bone through the transportation of calcium through cell membranes.
The bones also are a reservoir that stores the body with magnesium. Around 60% of the total body magnesium is found in bones.
5. Magnesium citrate for Heart Health
Magnesium helps to maintain a steady heartbeat by controlling the conduction of heart-controlled electrical signals. Citrate from magnesium is also used for the prevention of arrhythmias.
Atherosclerosis can produce cardiovascular diseases, which is a risk factor for arterial rigidity. Magnesium citrate helps flexibly reduce the risk of the artery walls.
6. Magnesium citrate for Migraine headaches
To prevent or relieve headaches, magnesium therapy can be used. This is because a deficiency of magnesium can influence neurotransmitters and reduce blood vessel constriction, which are factors linked to migraine by physicians.
People with migraines may have lower blood and body tissue amounts of magnesium than others. During a migraine, levels of magnesium in the brain of an individual may below.
In a systematic study from 2017, magnesium treatment may be helpful in migraine prevention. The authors propose the safe and effective method is to take 600 mg of magnesium citrate to treat migraine.
Magnesium citrate Toxicity
Long term usage of magnesium with a high dose can result in toxicity of magnesium (for example, the dosage of antacids and laxatives can have an intensity of 5,000 mg/day). The most commonly encountered symptoms of magnesium toxicity are:
- vomiting and nausea
- cardiac arrest
- low blood pressure
- irregular heartbeat
- facial flushing
Avoid the intake of magnesium-based antacids or laxatives more than once a week without the consultation of your doctor.
Final Verdict: Conclusion
Constipation is normal and is not normally a reason to see a doctor without chronic or severe discomfort or pain.
The first impulse to overcome constipation is for many people to go to a laxative in general, and laxatives are, in most situations, safe to use once in a while.
If used in the recommended quantities, magnesium citrate is mild and can help to produce a bowel movement.
Magnesium citrate can, however, cause a lot of diarrhea in higher doses than a doctor prescribes to clean out the colon from all stools.
Frequently occurring constipation must be addressed to a doctor in order to discuss how to fix it and identify the root cause that needs to be diagnosed and treated.