Clinics in Colon and Rectal Surgical procedure: “Medical Treatment of Constipation.”
Medical Sciences: “Magnesium: The Forgotten Electrolyte—A Review on Hypomagnesemia.”
Physicochemical Issues of Mineral Processing: “Methods of Preparation of Magnesium Organic Compounds from Natural Dolomite.”
Trials: “Effects of magnesium citrate, magnesium oxide and magnesium sulfate supplementation on arterial stiffness in healthy overweight individuals: a study protocol for a randomized controlled trial.”
U.S. Meals and Drug Administration: “FDA Drug Safety Communication: Low magnesium levels can be associated with long-term use of Proton Pump Inhibitor drugs (PPIs).”
Wiener medizinische Wochenschrift: “Significance of magnesium in cardiac arrhythmias.”
Well being Advantages
Magnesium citrate is an efficient supply of magnesium ions which are wanted all through the physique. Magnesium is required in each tissue within the physique. It really works with nucleic acids to provide vitality, and it’s concerned in additional than 300 enzyme programs that regulate protein manufacturing, sign transmission in nerves and muscle tissue, blood strain, blood glucose, and different capabilities.
The well being advantages of magnesium citrate embrace:
Digestion Regulation
Magnesium citrate causes the intestines to launch water into the stool. This softens the stool and relieves constipation and irregularity. Magnesium citrate is extra mild than among the different magnesium compounds and located because the energetic ingredient in lots of commercially out there laxatives.
Muscle and Nerve Assist
Magnesium is required to ensure that muscle tissue and nerves to operate correctly. Magnesium ions, together with calcium and potassium ions, present {the electrical} prices that trigger muscle tissue to contract and that enable nerves to ship electrical alerts all through the physique.
Bone Power
Magnesium citrate helps to manage the transport of calcium throughout cell membranes, taking part in a key function in bone creation. The bones are additionally a reservoir that shops magnesium for the physique. Roughly 60% of the physique’s whole magnesium is within the bones.
Coronary heart Well being
Magnesium helps to maintain the heartbeat common, by regulating conduction of {the electrical} alerts that management the guts’s timing. Magnesium citrate is often used to stop arrhythmia. Arterial stiffness is a threat issue associated to atherosclerosis that may trigger cardiovascular issues. Magnesium citrate helps to make the artery partitions extra versatile, decreasing this threat.
Well being Dangers
It’s estimated that half of the U.S. inhabitants doesn’t get sufficient magnesium of their diets. That is stunning, as magnesium must be out there in greens and different meals sources. One rationalization means that soils might have turn into depleted of magnesium, producing crops and greens which are additionally depleted.
Magnesium Deficiency
Magnesium deficiency may cause the next issues:
Below regular situations for wholesome people, extreme consumption of magnesium citrate doesn’t pose a well being threat as a result of the kidneys take away extra magnesium from the bloodstream.
Some folks might expertise diarrhea, nausea, and belly cramping when taking magnesium citrate dietary supplements. If this occurs, discontinue or cut back your dosage till these signs disappear.
Magnesium Toxicity
Nonetheless, long-term use at very excessive doses (such because the dosages used for laxatives and antacids, which can be as excessive as 5,000 mg/day) might trigger magnesium toxicity. Signs of magnesium toxicity embrace:
Don’t take magnesium-based laxatives or antacids for greater than as soon as per week with out consulting along with your physician.
Quantities and Dosage
The Beneficial Dietary Allowance (RDA) for magnesium is 400-420 milligrams (mg) per day for grownup males, and 310-320 mg per day for grownup girls. Girls who’re pregnant might improve this quantity to 350-360 mg per day.
A traditional weight loss program will present a lot of the RDA for magnesium, so most manufacturers solely suggest taking 250 mg/day as a complement. Take capsules or tablets with a full 8 ounce glass of water and with a daily meal.
Nonetheless, larger doses could also be prompt in case you are utilizing magnesium citrate as a laxative or as an antacid. Comply with the label instructions, and don’t use it as a laxative or antacid for greater than 1 week with out consulting a physician.
Magnesium is available from meals, and will be obtained from leafy greens, nuts, seeds, and entire grains. A straightforward approach to keep in mind that is to affiliate magnesium with fiber. Usually, meals which are good sources of fiber are additionally excessive in magnesium.
As with all dietary supplements, you must examine along with your physician in case you are contemplating including magnesium citrate dietary supplements to your weight loss program.
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