What is magnesium citrate used for. How does magnesium citrate work. What are the proper dosage instructions for magnesium citrate. What precautions should be taken when using magnesium citrate. What are the potential side effects of magnesium citrate. How should magnesium citrate be stored and disposed of. What other important information should patients know about magnesium citrate.

Understanding Magnesium Citrate: Uses and Mechanism of Action

Magnesium citrate is a saline laxative commonly used to address occasional constipation on a short-term basis. Its primary function is to increase water retention in the stool, which leads to more frequent bowel movements and softer stools that are easier to pass. This medication is particularly useful for those experiencing temporary digestive discomfort or preparing for certain medical procedures.

How does magnesium citrate work in the body? The mechanism of action involves drawing water into the intestines, which stimulates bowel movements. This increase in intestinal fluid softens the stool and promotes peristalsis, the wave-like muscle contractions that move material through the digestive tract.

Additional Medical Applications

Beyond its primary use for constipation relief, magnesium citrate serves another important medical purpose. Healthcare providers often prescribe it to empty the colon before a colonoscopy or other medical procedures that require a clear view of the intestinal lining. This cleansing process is crucial for accurate diagnostic results and successful interventions.

Proper Dosage and Administration of 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 method of administration are crucial for its effectiveness and safety.

• For the liquid solution: Take with a full glass (8 ounces or 240 milliliters) of water.
• For the powder form: Mix with 10 ounces (296 milliliters) of cold water or another suitable liquid. Shake or stir thoroughly before consumption.

How quickly does magnesium citrate take effect? Typically, users can expect a bowel movement within 30 minutes to 6 hours after taking the medication. It’s important to note that magnesium citrate should not be used for more than one week without consulting a healthcare provider.

Dosing Frequency and Duration

Magnesium citrate is usually taken as a single daily dose or divided into multiple doses throughout the day. The specific regimen should be determined by a healthcare professional based on the individual’s needs and medical condition. Adhering to the prescribed dosage is essential to avoid potential complications.

Essential Precautions and Considerations for Magnesium Citrate Use

Before starting magnesium citrate, it’s crucial to inform your healthcare provider about any existing medical conditions, allergies, or medications you’re currently taking. This information helps prevent potential interactions and adverse effects.

1. Inform your doctor about any allergies to magnesium citrate or its ingredients.
2. Disclose all current medications, including prescription, over-the-counter, vitamins, and herbal supplements.
3. Mention any history of kidney disease or dietary restrictions involving magnesium or sodium.
4. Discuss any persistent gastrointestinal symptoms lasting more than two weeks.

Is it safe to take other medications while using magnesium citrate? If you’re taking other medications, it’s recommended to space them at least 2 hours before or after taking magnesium citrate to avoid potential interactions.

Special Populations and Considerations

Pregnant or breastfeeding individuals should consult their healthcare provider before using magnesium citrate. While it’s generally considered safe, the potential risks and benefits should be carefully evaluated for these populations.

Potential Side Effects and Adverse Reactions

While magnesium citrate is generally well-tolerated, it can cause side effects in some individuals. Understanding these potential reactions is crucial for safe use.

What are the common side effects of magnesium citrate?

• Loose, watery, or more frequent stools
• Mild abdominal discomfort
• Temporary changes in bowel habits

These effects are typically mild and resolve on their own. However, if they persist or worsen, it’s advisable to consult a healthcare provider.

Serious Side Effects Requiring Immediate Attention

In rare cases, magnesium citrate may cause more severe side effects that require immediate medical attention. These include:

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

If any of these symptoms occur, discontinue use and seek medical help promptly.

Proper Storage and Disposal of Magnesium Citrate

Proper storage and disposal of magnesium citrate are essential for maintaining its effectiveness and safety. How should magnesium citrate be stored? Keep the medication in its original container, tightly closed, and out of reach of children. Store at room temperature, away from direct light, excess heat, and moisture.

For the mixed solution, refrigeration is acceptable, but it should be used within 36 hours of preparation. If not used within this timeframe, dispose of the mixture properly.

Safe Disposal Practices

When disposing of unused or expired magnesium citrate, follow local guidelines for medication disposal. Many communities offer drug take-back programs for safe disposal of medications. If such programs are unavailable, mix the medication with an undesirable substance (like used coffee grounds), seal it in a plastic bag, and dispose of it in household trash.

Drug Interactions and Dietary Considerations

Magnesium citrate can interact with various medications and dietary factors. Understanding these interactions is crucial for safe and effective use.

Which medications may interact with magnesium citrate?

• Certain antibiotics
• Some blood pressure medications
• Bisphosphonates used for osteoporosis
• Certain heart medications

Always inform your healthcare provider about all medications you’re taking to avoid potential interactions.

Dietary Considerations

While taking magnesium citrate, maintaining adequate hydration is essential. Unless otherwise directed by a healthcare provider, continue your normal diet. However, be aware that magnesium citrate may affect the absorption of certain nutrients, so timing your doses between meals may be beneficial.

Emergency Situations and Overdose Information

While rare, overdose situations with magnesium citrate can occur and may lead to serious health complications. Recognizing the signs of overdose and knowing how to respond is crucial for patient safety.

What are the symptoms of magnesium citrate overdose?

• Severe diarrhea
• Muscle weakness
• Irregular heartbeat
• Difficulty breathing
• Confusion or altered mental state

In case of suspected overdose, seek emergency medical attention immediately. Contact your local poison control center or emergency room for guidance.

Preventive Measures

To prevent accidental overdose, always adhere to the prescribed dosage and frequency. Keep magnesium citrate out of reach of children and clearly labeled to avoid confusion with other medications.

Additional Information for Magnesium Citrate Users

Understanding the broader context of magnesium citrate use can help patients make informed decisions about their health care.

Can magnesium citrate be used long-term? While effective for occasional use, magnesium citrate is not recommended for long-term treatment of chronic constipation. Prolonged use may lead to electrolyte imbalances and dependence. If constipation persists, consult a healthcare provider for alternative treatments.

Lifestyle Considerations

While using magnesium citrate, consider complementary lifestyle changes to support digestive health:

• Increase dietary fiber intake
• Stay well-hydrated
• Engage in regular physical activity
• Establish a consistent bathroom routine

These measures can help reduce reliance on laxatives and promote overall digestive wellness.

Magnesium citrate is a valuable tool for managing occasional constipation and preparing for certain medical procedures. By understanding its proper use, potential side effects, and important precautions, patients can use this medication safely and effectively. Always consult with a healthcare provider for personalized advice and to address any concerns about magnesium citrate or digestive health in general.

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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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: Shape: 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: 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

Color: clearShape: Imprint:

This medicine is a colorless, clear, cherry, 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.

Sources:

1. Arab A, Rafie N, Amani R, Shirani F. The role of magnesium in sleep health: a systematic review of available literature. Biol Trace Elem Res. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1
2. Asbaghi ​​O, Moradi S, Kashkooli S, et al. The effects of oral magnesium supplementation on glycaemic control in patients with type 2 diabetes: a systematic review and dose-response meta-analysis of controlled clinical trials. Br J Nutr. 2022;128(12):2363-2372. doi:10.1017/S0007114521005201
3. Ashina M, Katsarava Z, Do TP, et al. Migraine: epidemiology and systems of care. Lancet. 2021;397(10283):1485-1495. doi:10.1016/S0140-6736(20)32160-7
4. Aydin H, Deyneli O, Yavuz D, et al. Aydin H, Deyneli O, Yavuz D, Gözü H, Mutlu N, Kaygusuz I, Akalin S. Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women. Biol Trace Elem Res. 2010;133(2):136-143. doi:10.1007/s12011-009-8416-8
5. Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress-a systematic review. Nutrients. 2017;9(5):429. Published 2017 Apr 26. doi:10.3390/nu9050429
6. Chang J, Yu D, Ji J, Wang N, Yu S, Yu B. The association between the concentration of serum magnesium and postmenopausal osteoporosis. Front Med (Lausanne). 2020;7:381. Published 2020 Aug 4. doi:10.3389/fmed.2020.00381
7. Chaudhary R, ​​Garg J, Turagam M, et al. Role of prophylactic magnesium supplementation in prevention of postoperative atrial fibrillation in patients undergoing coronary artery bypass grafting: a systematic review and meta-analysis of 20 randomized controlled trials. J Atr Fibrillation. 2019;12(1):2154. Published 2019 Jun 30. doi:10.4022/jafib.2154
8. Chiu HY, Yeh TH, Huang YC, Chen PY. Effects of intravenous and oral magnesium on reducing migraine: a meta-analysis of randomized controlled trials. Pain Physician. 2016;19(1):E97-E112.
9. Crupi R, Cuzzocrea S. Role of EPA in inflammation: mechanisms, effects, and clinical relevance. biomolecules. 2022;12(2):242. Published 2022 Feb 1. doi:10.3390/biom12020242
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