What is magnesium citrate used for. How should magnesium citrate be taken. What are the potential side effects of magnesium citrate. Who should avoid taking magnesium citrate. How does magnesium citrate work in the body. What precautions should be taken when using magnesium citrate. When should you seek medical attention while taking magnesium citrate.

Understanding Magnesium Citrate: A Saline Laxative for Constipation Relief

Magnesium citrate is a widely used over-the-counter medication classified as a saline laxative. Its primary function is to alleviate occasional constipation by promoting water retention in the stool, thereby increasing bowel movements and softening the stool for easier passage. This medication is generally intended for short-term use and should not be taken for extended periods without medical supervision.

The mechanism of action for magnesium citrate involves drawing water into the intestines. This increased fluid content in the bowels stimulates peristalsis, the wave-like muscle contractions that move digested food through the digestive tract. As a result, bowel movements become more frequent and less strained.

How quickly does magnesium citrate work?

Typically, magnesium citrate induces a bowel movement within 30 minutes to 6 hours after ingestion. However, individual responses may vary based on factors such as dosage, overall health, and severity of constipation.

Proper Usage and Dosage Guidelines for Magnesium Citrate

Magnesium citrate is available in two primary forms: as a powder to be mixed with liquid and as a pre-mixed solution. The correct dosage and administration method are crucial for its effectiveness and safety.

• Powder form: Mix the prescribed amount with 10 ounces (296 milliliters) of cold water or another suitable liquid. Stir or shake the mixture thoroughly before consumption.
• Liquid form: Take with a full glass (8 ounces or 240 milliliters) of water or as directed by your healthcare provider.

It’s important to note that magnesium citrate should not be used for more than one week unless specifically instructed by a doctor. Prolonged use may lead to electrolyte imbalances or dependence on laxatives for bowel movements.

Can magnesium citrate be refrigerated?

Yes, the solution can be refrigerated after mixing, but it should be thoroughly mixed again before use. If the prepared mixture is not used within 36 hours, it should be discarded to ensure safety and efficacy.

Medical Uses Beyond Constipation: Preparing for Colonoscopy

While primarily known for its laxative properties, magnesium citrate serves another important medical purpose. It is frequently used to empty the colon prior to certain medical procedures, particularly colonoscopies. This thorough cleansing of the large intestine allows for clear visualization during the examination, enabling doctors to detect any abnormalities or signs of colon cancer more effectively.

The use of magnesium citrate as a bowel prep solution is typically part of a more comprehensive regimen that may include dietary restrictions and other laxatives. Patients should follow their healthcare provider’s instructions carefully to ensure optimal results and minimize discomfort during the preparation process.

Why is colon cleansing necessary before a colonoscopy?

A clean colon is essential for a successful colonoscopy as it allows the doctor to clearly see the intestinal lining. Any remaining fecal matter can obscure the view and potentially hide small polyps or other abnormalities, reducing the effectiveness of the screening.

Important Precautions and Contraindications for Magnesium Citrate Use

Before using magnesium citrate, it’s crucial to consider several important factors and consult with a healthcare professional, especially if you have pre-existing medical conditions or are taking other medications.

1. Allergies: Inform your doctor of any allergies to magnesium citrate or its ingredients.
2. Medication interactions: Disclose all current medications, including prescription, over-the-counter, vitamins, and herbal supplements.
3. Timing with other medications: Take other medications at least 2 hours before or after magnesium citrate to avoid potential interactions.
4. Medical history: Notify your doctor of any kidney disease, as magnesium citrate may not be suitable for individuals with compromised renal function.
5. Dietary restrictions: If you’re on a magnesium or sodium-restricted diet, consult your healthcare provider before using this medication.
6. Pregnancy and breastfeeding: Discuss the potential risks and benefits with your doctor if you are pregnant, planning to become pregnant, or breastfeeding.

Are there any conditions that absolutely prohibit the use of magnesium citrate?

While not an exhaustive list, magnesium citrate should be avoided in cases of severe kidney disease, heart block, and in individuals with symptoms of appendicitis. Always consult a healthcare professional before use, especially if you have chronic medical conditions or are taking multiple medications.

Recognizing and Managing Side Effects of Magnesium Citrate

While magnesium citrate is generally well-tolerated when used as directed, it can cause side effects in some individuals. Understanding these potential reactions can help users identify when to seek medical attention.

Common side effects:

• Loose, watery stools
• Increased frequency of bowel movements
• Mild abdominal discomfort or cramping

Serious side effects requiring immediate medical attention:

• Blood in stool
• Inability to have a bowel movement after use
• Severe abdominal pain
• Signs of allergic reaction (rash, itching, swelling, severe dizziness, difficulty breathing)

If you experience any severe or persistent side effects, discontinue use and consult your healthcare provider immediately. In cases of suspected overdose or severe adverse reactions, contact emergency services or the poison control center.

Can magnesium citrate cause electrolyte imbalances?

Yes, excessive use of magnesium citrate can lead to electrolyte imbalances, particularly in people with kidney problems or those who use it too frequently. Symptoms of electrolyte disturbances may include muscle weakness, irregular heartbeat, and confusion. This underscores the importance of using magnesium citrate only as directed and for short periods.

Proper Storage and Handling of Magnesium Citrate

To maintain the efficacy and safety of magnesium citrate, proper storage is essential. Follow these guidelines to ensure the medication remains in optimal condition:

• Keep the medication in its original container, tightly closed.
• Store at room temperature, away from direct light, excess heat, and moisture.
• Do not store in the bathroom, as humidity can affect the product.
• Keep out of reach of children and pets.
• Check the expiration date before use and discard any expired product.

Proper disposal of unused or expired medication is also important. Many communities offer drug take-back programs for safe disposal. If such programs are not available, mix the medication with an undesirable substance like used coffee grounds or kitty litter, place it in a sealed plastic bag, and dispose of it in the household trash.

How long can magnesium citrate be stored after opening?

Once opened, liquid magnesium citrate should be used within 24 hours for optimal efficacy. For powder forms mixed with liquid, use within 36 hours of preparation. Always check the product label for specific storage instructions, as they may vary by brand.

Integrating Magnesium Citrate into a Comprehensive Digestive Health Plan

While magnesium citrate can be an effective short-term solution for constipation, it should not be relied upon as a long-term remedy. Instead, consider it as part of a broader approach to maintaining digestive health.

Lifestyle and dietary changes to promote regular bowel movements:

• Increase fiber intake through fruits, vegetables, and whole grains
• Stay hydrated by drinking plenty of water throughout the day
• Engage in regular physical activity to stimulate bowel function
• Establish a consistent bathroom routine
• Manage stress through relaxation techniques or mindfulness practices

By incorporating these habits into your daily routine, you may reduce the need for laxatives like magnesium citrate. However, if constipation persists despite these measures, consult with a healthcare provider to rule out underlying conditions and discuss appropriate treatment options.

Are there natural alternatives to magnesium citrate for constipation relief?

Yes, several natural remedies may help alleviate constipation:

• Prunes or prune juice, which contain natural laxative compounds
• Psyllium husk, a natural fiber supplement
• Flaxseed, which provides both fiber and omega-3 fatty acids
• Gentle abdominal massage to stimulate bowel movements
• Herbal teas such as senna or dandelion root

Always consult with a healthcare professional before starting any new supplement regimen, especially if you have chronic health conditions or are taking medications.

Understanding the Role of Magnesium in Overall Health

While magnesium citrate is primarily used as a laxative, it’s worth noting that magnesium itself is an essential mineral that plays a crucial role in numerous bodily functions. Magnesium is involved in over 300 enzymatic reactions in the body, contributing to:

• Muscle and nerve function
• Energy production
• Protein synthesis
• Blood pressure regulation
• Blood glucose control
• Bone health

However, it’s important to distinguish between dietary magnesium and magnesium citrate used as a laxative. The latter is not intended as a supplement to meet daily magnesium requirements. For individuals concerned about magnesium deficiency, dietary sources or specific magnesium supplements under medical supervision are more appropriate.

Can regular use of magnesium citrate lead to magnesium toxicity?

While magnesium toxicity from dietary sources is rare due to the body’s efficient excretion mechanisms, excessive use of magnesium-containing laxatives like magnesium citrate can potentially lead to hypermagnesemia (elevated magnesium levels in the blood). This is particularly risky for individuals with impaired kidney function. Symptoms of magnesium toxicity may include nausea, vomiting, facial flushing, urine retention, and in severe cases, cardiac and neurological complications. This underscores the importance of using magnesium citrate only as directed and for short periods.

Navigating Special Populations and Magnesium Citrate Use

Certain groups of people require special consideration when it comes to using magnesium citrate. These populations may be at higher risk for adverse effects or may require adjusted dosages:

Elderly individuals:

Older adults may be more sensitive to the effects of magnesium citrate and may also have a higher risk of electrolyte imbalances. They should use this medication with caution and under close medical supervision.

Children:

Dosage for children should be determined by a pediatrician, as their needs differ from adults. Some formulations of magnesium citrate are not recommended for young children.

Pregnant and breastfeeding women:

While occasional use of magnesium citrate is generally considered safe during pregnancy and breastfeeding, it’s crucial to consult with a healthcare provider before use. Prolonged use or high doses may affect the absorption of nutrients and potentially impact fetal development or breast milk composition.

Individuals with chronic health conditions:

People with conditions such as heart disease, kidney problems, or gastrointestinal disorders should exercise caution and seek medical advice before using magnesium citrate.

How does age affect the body’s response to magnesium citrate?

As we age, several factors can influence how the body responds to magnesium citrate:

• Decreased kidney function may lead to slower elimination of magnesium from the body
• Changes in gastrointestinal motility can affect how quickly and effectively the laxative works
• Increased susceptibility to electrolyte imbalances due to age-related changes in body composition and hormone levels
• Potential interactions with medications commonly prescribed to older adults

These factors highlight the importance of individualized dosing and close monitoring when using magnesium citrate in elderly populations.

The Future of Constipation Treatment: Beyond Magnesium Citrate

While magnesium citrate remains a popular and effective treatment for occasional constipation, ongoing research in gastroenterology is exploring new approaches to manage this common condition. Some promising areas of development include:

• Targeted probiotic therapies to improve gut microbiome balance and promote regular bowel movements
• Novel pharmaceutical agents that address specific mechanisms of chronic constipation
• Personalized nutrition plans based on individual gut microbiome profiles
• Non-invasive medical devices that stimulate bowel function
• Gene therapy approaches for severe, genetically-linked constipation disorders

These advancements aim to provide more tailored and sustainable solutions for individuals suffering from chronic constipation, potentially reducing reliance on traditional laxatives like magnesium citrate.

What role might artificial intelligence play in managing digestive health?

Artificial intelligence (AI) is poised to revolutionize many aspects of healthcare, including digestive health management. Potential applications of AI in this field include:

• Predictive models to identify individuals at risk of developing chronic constipation
• AI-powered dietary analysis and recommendation systems to optimize gut health
• Smart toilets that analyze stool composition and provide health insights
• Virtual health assistants that help patients manage their digestive symptoms and medication regimens
• Advanced imaging analysis for more accurate and efficient colonoscopy screenings

While many of these technologies are still in development, they represent exciting possibilities for more proactive and personalized approaches to digestive health management in the future.

Magnesium Citrate: MedlinePlus Drug Information

pronounced as (mag nee’ zee um si’ trate)

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Magnesium citrate is used to treat occasional constipation on a short-term basis. Magnesium citrate is in a class of medications called saline laxatives. It works by causing water to be retained with the stool. This increases the number of bowel movements and softens the stool so it is easier to pass.

Magnesium citrate comes as a powder to mix with a liquid and as a solution (liquid) to take by mouth. It is usually taken as a single daily dose or to divide the dose into two or more parts over one day. Do not take magnesium citrate for more than 1 week, unless your doctor tells you to do so. Magnesium citrate usually causes a bowel movement within 30 minutes to 6 hours after taking it. Follow the directions on your product label carefully, and ask your doctor or pharmacist to explain any part you do not understand. Take magnesium citrate exactly as directed. Do not take more or less of it or take it more often than prescribed by your doctor.

Take the liquid product with a full glass (8 ounces [240 milliliters]) of liquid.

To prepare the powder for solution, mix the powder with 10 ounces (296 milliliters) of cold water or other liquids and shake or stir the mixture thoroughly. If needed, refrigerate the solution after mixing it, but mix it again before use. If the oral solution mixture is not used within 36 hours after preparation, dispose of the mixture. Be sure to ask your pharmacist or doctor if you have any questions about how to mix or take this medication.

Ask your pharmacist or doctor for a copy of the manufacturer’s information for the patient.

Magnesium citrate is also used to empty the colon (large intestine, bowel) before a colonoscopy (examination of the inside of the colon to check for colon cancer and other abnormalities) or certain medical procedures.

This medication may be prescribed for other uses; ask your doctor or pharmacist for more information.

Before taking magnesium citrate,

• tell your doctor and pharmacist if you are allergic to magnesium citrate, any other medications, or any of the ingredients in magnesium citrate preparations. Ask your pharmacist or check the product label for a list of the ingredients.
• tell your doctor and pharmacist what other prescription and nonprescription medications, vitamins, nutritional supplements, and herbal products you are taking or plan to take. Your doctor may need to change the doses of your medications or monitor you carefully for side effects.
• if you are taking other medications, take them at least 2 hours before or 2 hours after taking magnesium citrate.
• tell your doctor if you have stomach pain, nausea, vomiting, or a sudden change of bowel habits lasting more than 2 weeks. Tell your doctor if you are on a magnesium or sodium-restricted diet. Also, tell your doctor if you have or have ever had kidney disease.
• tell your doctor if you are pregnant, plan to become pregnant, or are breastfeeding. If you become pregnant while taking magnesium citrate, call your doctor.

Unless your doctor tells you otherwise, continue your normal diet.

This medication usually is taken as needed.

Magnesium citrate may cause side effects.

Tell your doctor if any of these symptoms are severe or do not go away:

• loose, watery, or more frequent stools

Some side effects can be serious. If you experience any of these symptoms, stop taking magnesium citrate and call your doctor immediately:

• blood in stool
• unable to have a bowel movement after use

Magnesium citrate may cause other side effects. Call your doctor if you have any unusual problems while taking this medication.

If you experience a serious side effect, you or your doctor may send a report to the Food and Drug Administration’s (FDA) MedWatch Adverse Event Reporting program online (http://www.fda.gov/Safety/MedWatch) or by phone (1-800-332-1088).

Keep this medication in the container it came in, tightly closed, and out of reach of children. Store it at room temperature and away from light, excess heat and moisture (not in the bathroom).

It is important to keep all medication out of sight and reach of children as many containers (such as weekly pill minders and those for eye drops, creams, patches, and inhalers) are not child-resistant and young children can open them easily. To protect young children from poisoning, always lock safety caps and immediately place the medication in a safe location – one that is up and away and out of their sight and reach. http://www.upandaway.org

Unneeded medications should be disposed of in special ways to ensure that pets, children, and other people cannot consume them. However, you should not flush this medication down the toilet. Instead, the best way to dispose of your medication is through a medicine take-back program. Talk to your pharmacist or contact your local garbage/recycling department to learn about take-back programs in your community. See the FDA’s Safe Disposal of Medicines website (http://goo.gl/c4Rm4p) for more information if you do not have access to a take-back program.

In case of overdose, call the poison control helpline at 1-800-222-1222. Information is also available online at https://www.poisonhelp.org/help. If the victim has collapsed, had a seizure, has trouble breathing, or can’t be awakened, immediately call emergency services at 911.

Symptoms of overdose may include the following:

• dizziness
• drowsinesss
• slow heartbeat
• nausea

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Magnesium Citrate Oral: Uses, Side Effects, Interactions, Pictures, Warnings & Dosing

Uses

This product is used to clean stool from the intestines before surgery or certain bowel procedures (such as colonoscopy, radiography), usually with other products. It may also be used for relief of constipation. However, milder products (such as stool softeners, bulk-forming laxatives) should be used whenever possible for constipation.Magnesium citrate is a saline laxative that is thought to work by increasing fluid in the small intestine. It usually results in a bowel movement within 30 minutes to 3 hours.

How to use magnesium citrate oral

Read and follow all directions on the product package. If your doctor has directed you to use this product before surgery or a bowel procedure, your doctor should tell you how long before the surgery/procedure you should take this product. If you have any questions, ask your doctor or pharmacist. To improve taste, this product may be chilled in the refrigerator before use. Do not freeze.

Dosage is based on your medical condition, age, and response to treatment. Drink a full glass of water (8 ounces or 240 milliliters) after taking this product unless otherwise directed by your doctor. Doing so will help prevent serious side effects (such as dehydration).

If this product is used too often, it may cause loss of normal bowel function and an inability to have a bowel movement without using the product (laxative dependence). If you notice symptoms of overuse, such as diarrhea, abdominal pain, decreased weight, or weakness, contact your doctor promptly.

Avoid taking tetracycline/quinolone antibiotics (such as doxycycline, tetracycline, ciprofloxacin) within 2 hours before or after this product. Doing so may decrease the effect of the antibiotic.

If this product fails to produce a bowel movement, or if you think you may have a serious medical problem, contact your doctor promptly.

Side Effects

Mild abdominal discomfort/cramps, gas, or nausea may occur. If any of these effects last or get worse, tell your doctor or pharmacist promptly.

If your doctor has directed you to use this medication, remember that your doctor has judged that the benefit to you is greater than the risk of side effects. Many people using this medication do not have serious side effects.

Tell your doctor right away if you have any serious side effects, including: diarrhea that doesn’t stop, stomach/abdominal pain that is severe or doesn’t go away, slow/irregular heartbeat, mental/mood changes (such as confusion, unusual drowsiness), muscle weakness, bloody stools, rectal bleeding.

Diarrhea that doesn’t stop may result in dehydration. Contact your doctor promptly if you notice any symptoms of dehydration, such as unusual decreased urination, unusual dry mouth/increased thirst, lack of tears, dizziness/lightheadedness, or pale/wrinkled skin.

A very serious allergic reaction to this drug is rare. However, get medical help right away if you notice any symptoms of a serious allergic reaction, including: rash, itching/swelling (especially of the face/tongue/throat), severe dizziness, trouble breathing.

This is not a complete list of possible side effects. If you notice other effects not listed above, contact your doctor or pharmacist.

In the US – Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088 or at www.fda.gov/medwatch.

In Canada – Call your doctor for medical advice about side effects. You may report side effects to Health Canada at 1-866-234-2345.

Precautions

Before taking magnesium citrate, tell your doctor or pharmacist if you are allergic to it; or if you have any other allergies. This product may contain inactive ingredients, which can cause allergic reactions or other problems. Talk to your pharmacist for more details.

Before using this medication, tell your doctor or pharmacist your medical history, especially of: rectal bleeding, bowel problems (such as blockage, ulcerative colitis, hemorrhoids), heart disease (such as irregular heartbeat), kidney disease, current stomach/abdominal symptoms (such as nausea/vomiting that doesn’t stop, pain, cramping).

Consult your doctor before using this product if you have had a sudden change in bowel habits lasting more than 2 weeks, or if you need to use a laxative for more than 1 week. These could be symptoms of a serious medical problem.

Children younger than 2 years may be at greater risk for dehydration while using this drug.

During pregnancy, this medication should be used only when clearly needed. Discuss the risks and benefits with your doctor.

This drug passes into breast milk and is unlikely to cause harm to a nursing infant. Consult your doctor before breast-feeding.

Interactions

Drug interactions may change how your medications work or increase your risk for serious side effects. This document does not contain all possible drug interactions. Keep a list of all the products you use (including prescription/nonprescription drugs and herbal products) and share it with your doctor and pharmacist. Do not start, stop, or change the dosage of any medicines without your doctor’s approval.

Some products that may interact with this drug are: digoxin, sodium polystyrene sulfonate, tetracycline/quinolone antibiotics (such as tetracycline, ciprofloxacin).

Does magnesium citrate oral interact with other drugs you are taking?

Enter your medication into the WebMD interaction checker

Overdose

If someone has overdosed and has serious symptoms such as passing out or trouble breathing, call 911. Otherwise, call a poison control center right away. US residents can call their local poison control center at 1-800-222-1222. Canada residents can call a provincial poison control center. Symptoms of overdose may include: muscle weakness, slow/irregular heartbeat, mental/mood changes (such as confusion).

Keep all medical and lab appointments.

To maintain normal bowel habits, it is important to drink plenty of fluids (four to six 8-ounce glasses daily), eat foods high in fiber, and exercise regularly.

Not applicable.

Refer to storage information on the package label. If you have any questions about storage, ask your pharmacist. Do not freeze. Do not store in the bathroom. Keep all medications away from children and pets.

Do not flush medications down the toilet or pour them into a drain unless instructed to do so. Properly discard this product when it is expired or no longer needed. Consult your pharmacist or local waste disposal company.

Images

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magnesium citrate oral solution

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magnesium citrate oral solution

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This medicine is a colorless, clear, cherry, solution

magnesium citrate oral solution

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This medicine is a colorless, clear, cherry, solution

magnesium citrate oral solution

Color: colorlessShape: Imprint:

This medicine is a colorless, clear, cherry, solution

magnesium citrate oral solution

Color: colorlessShape: Imprint:

This medicine is a colorless, clear, cherry, solution

magnesium citrate oral solution

Color: clearShape: Imprint:

This medicine is a colorless, clear, cherry, solution

magnesium citrate oral solution

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CONDITIONS OF USE: The information in this database is intended to supplement, not substitute for, the expertise and judgment of healthcare professionals. The information is not intended to cover all possible uses, directions, precautions, drug interactions or adverse effects, nor should it be construed to indicate that use of a particular drug is safe, appropriate or effective for you or anyone else. A healthcare professional should be consulted before taking any drug, changing any diet or commencing or discontinuing any course of treatment.

Magnesium Citrate – for the health of the nervous system and well-being

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February 4, 2021

Magnesium is one of the most important minerals that is necessary for the normal course of hundreds of enzymatic reactions in our body.

It supports healthy metabolism, muscle function, energy production and many other processes. Physically active people need an additional intake of magnesium, since sports cause an increased consumption of magnesium in the body.

And this product is an excellent solution to this problem. Since the main component in it is presented in the easily digestible form of citrate, this supplement has increased bioavailability.

So, among the positive effects of taking such a source of magnesium, it is worth highlighting the following:

• activates more than 300 enzymes;

• involved in carbohydrate metabolism, protein, fatty acid and lipid synthesis, energy production, bone mineralization;

• promotes proper relaxation and contraction of smooth and skeletal muscles, maintains healthy muscle function;

• facilitates the work of the heart and normalizes the functions of the endothelium of blood vessels;

• supports a healthy heart rhythm;

• increases the overall energy potential, strength and speed of muscle contraction;

• strengthens bones;

• normalizes the activity of the nervous system, improves the transmission of nerve impulses.

Consider an example of the most popular form of this mineral to take. This is magnesium citrate. This is a magnesium salt of citric acid C₆H₆O₇Mg, odorless white powder, slightly acidic taste. Slowly soluble in cold water, soluble in hot water.

Magnesium citrate can be taken alone or in combination with other health and sports nutrition products

For example, B vitamins, calcium, zinc, omega-3 essential fatty acids, BCAAs and other amino acids, protein, gainer, creatine, nitric oxide donators, pre-workout and fat-burning complexes, plant extracts, etc.

If you are interested in taking this dietary supplement, then you should delve into specific products from quality brands. For example, the following products:

• Leading American brand Life Extension pleases its fans with a truly effective and highly beneficial dietary supplement.

Introducing Magnesium Citrate 160, a biologically valuable source of magnesium, thanks to which you can cover the deficiency of this microelement in your diet, strengthen the health of the heart, muscles, bones, and increase the effectiveness of your workouts.

The presented product contains an optimal and balanced dosage of magnesium, which is excellent for both athletes and non-athletes.

The supplement does not contain any ingredients of animal origin, which means that even people with strict dietary restrictions, such as vegetarians and vegans, can use it.

Strengthen muscles and bones, normalize the functioning of the heart and central nervous system, increase energy levels in the body with Magnesium Citrate 160 from Life Extension!

• Country Life Magnesium Citrate is a dietary supplement available in tablet form from an American health and sports brand. Free of sugar, gluten and GMOs.

Is a quality supplement to take.

Magnesium Citrate Heart, Bone, Sleep & Mental Health Benefits｜ iHerb Blog

The information in this blog has not been verified by your country’s public health authority and is not intended as a diagnosis, treatment, or medical advice.
Read more

Magnesium is of great importance as a mineral. It plays a role in almost every bodily function as it is used for energy production, muscle contraction, nerve conduction, blood sugar balance and other mechanisms. Magnesium is involved in over 300 enzyme systems throughout the body.

This magnesium oxide mineral is found in many inexpensive supplements but is poorly absorbed and often causes diarrhea, although all forms of magnesium can cause loose stools. Chelated forms of magnesium, such as magnesium citrate, are often taken to improve absorption.

The available scientific evidence demonstrates the many benefits of magnesium. Here are a few:

• Cardiovascular protection
• Maintaining normal blood sugar levels
• Reducing migraine headaches
• Mental health support
• Strengthening bones
• Improving sleep 90 006

1. Heart benefits

There are a number of supplements that support heart function, including eicosapentaenoic acid (EPA) fish oil, ribose, coenzyme Q10, and magnesium. Recent studies show that magnesium protects the heart in many ways. It can help lower blood pressure, act as an anti-inflammatory agent, help maintain blood sugar balance, normalize nerve conduction, reducing arrhythmias.

According to a recent scientific review, magnesium reduces high blood pressure by 0.2 to 18.7 points for systolic blood pressure (upper number) and from 0.3 to 10.9 points for diastolic blood pressure (lower number). Curiously, magnesium does not lower blood pressure above normal, indicating that it should not cause or contribute to low blood pressure. In people with normal blood pressure or those who control their blood pressure with medication, there is no further reduction in blood pressure with magnesium supplementation.

Regarding the cardiostabilizing effects of magnesium, one review found that higher magnesium levels correlated with a reduction in atrial fibrillation, a fast, irregular heart rhythm. Magnesium has also been found to reduce the risk of developing atrial fibrillation after heart and lung surgery. Scientists believe that magnesium acts as a calcium channel blocker, a type of medication used for high blood pressure and arrhythmias.

Remarkably, low magnesium levels correlate with mortality from both heart disease and any other cause. So, in one of the meta-analyses on the consumption of magnesium, it was found that for every 100 mg per day, the risk of heart failure is reduced by 22%, and the risk of stroke by 7%. Given that heart disease is the most common cause of death, it makes sense to try to reduce your risk of heart disease.

2. Benefits for blood sugar control

Blood sugar problems are becoming more and more common among the world’s population, leading to a greater incidence of diabetes. More than 422 million people worldwide suffer from diabetes, and more are expected in the coming decades. To reverse this negative process, safe and effective means are needed to prevent and treat diabetes and high blood sugar.

As you may have guessed, magnesium has a positive effect on blood sugar levels. Hemoglobin A1C is a measure of the average blood sugar level over the past two to three months. Diabetes is a condition in which poor blood sugar control results in high blood sugar levels. One scientific review found that magnesium supplementation had a modest effect on lowering hemoglobin A1C levels in diabetics. Other studies also show that magnesium supplements can lower blood sugar levels in those at risk of developing diabetes, potentially preventing the development of the disease.

3. Migraine benefits

Chronic migraine is a common condition that can lead to severe disability and reduced quality of life. It is estimated that about a billion people in the world suffer from migraine headaches. A migraine is a severe headache usually accompanied by nausea, vomiting, and increased sensitivity to light and sound.

Magnesium deficiency plays an important role in migraine. People with migraine tend to have lower magnesium levels than those with normal levels. Magnesium plays a role in the normalization of brain function by reducing the level of the excitatory neurotransmitter glutamate, which is involved in the onset and development of migraines. One scientific review on the effectiveness of magnesium for the treatment of migraine found that oral magnesium reduced the incidence of migraine by 80% and its severity by 73%.

4. Mental health benefits

Magnesium, including magnesium citrate, has a number of effects on the brain and mental health. Curiously, magnesium deficiency is highly correlated with stress levels, and stress is known to deplete magnesium stores. Magnesium reduces excitatory activity in the brain while enhancing the calming effects of gamma-aminobutyric acid. Magnesium even affects serotonin by acting as a cofactor for serotonin production and enhancing serotonin transmission. Most often, drugs for anxiety and depression are aimed at increasing the level of serotonin. In addition, magnesium plays a role in muscle relaxation. If calcium is needed for muscle contraction, then magnesium helps to relax them.

Although the quality of the evidence base has been described as low, ongoing research suggests that magnesium may have a beneficial effect on anxiety. This effect is most pronounced in people prone to anxiety and stress.

Scientists also believe that magnesium can help with depression and bad mood. There are studies that have found a correlation between magnesium content in the diet and depression. According to these data, an increase in magnesium intake reduces the risk of developing depression. Low blood magnesium levels also appear to be correlated with depression, although more research is needed to fully confirm this link. Animal studies and human clinical trials have shown benefit from magnesium supplementation for symptoms of depression, although the effect is more pronounced in people who are deficient in this mineral.

5. Benefits for bones

Don’t forget that in addition to calcium and vitamin D, magnesium is also good for strong bones. Bones are made up primarily of calcium and phosphorus. At the same time, 60% of the magnesium in the body is located in the bones. In 2009, the European Food Safety Authority concluded that there was enough scientific evidence to support magnesium intake as playing a role in bone health.

Lower blood magnesium levels are seen in women with osteoporosis. The researchers also found that people with genetically higher levels of magnesium in the blood had significantly higher bone density in the lower spine. Magnesium citrate supplementation has been shown to reduce bone loss, according to research. A meta-analysis of studies on magnesium and osteoporosis found that magnesium supplementation had a positive effect on increasing bone mineral density in the hips and thighs.

6. Sleep Benefits

Considering magnesium’s role in combating stress and anxiety, it’s no surprise that magnesium can be helpful in improving sleep. Observations of scientists indicate that people who are deficient in magnesium sleep worse, but more research is needed to confirm these data. Such people may be more likely to fall asleep during the day, feel more sleepy, sleep less, and snore more often. Results from randomized trials on magnesium and sleep are mixed, suggesting that more larger studies are needed to better understand the benefits of magnesium.

Magnesium deficiency

Magnesium is one of the most important minerals for maintaining health, but many people do not consume enough of it. By some estimates, most people do not consume the minimum amount of magnesium, which puts them at risk of deficiency. Magnesium is found in high amounts in nuts, seeds, beans, whole grains, and cocoa.

Given these statistics, some people should consider supplementing to meet their basic magnesium needs. Magnesium citrate supplements are believed to be better absorbed than magnesium oxide supplements.

Conclusions

Magnesium is one of the most important minerals needed for various processes in the body to maintain health. Research shows that magnesium is potentially beneficial in a number of different health conditions, including preventing heart disease and diabetes, relieving migraines, maintaining mental health, and reducing bone loss. Getting enough magnesium from food is not easy, but this problem can be solved with the help of nutritional supplements. Magnesium citrate is a highly absorbable form of magnesium that can help ensure normal magnesium levels when needed.

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