Magnesium Citrate
Magnesium citrate is a type of magnesium supplement that is commonly used to help maintain adequate levels of magnesium in the body and prevent deficiency. Magnesium citrate is a good source of magnesium ions that are needed throughout the body. Magnesium is needed in every tissue in the body and works with nucleic acids to produce energy. It is involved in more than 300 enzyme systems that regulate protein production, signal transmission in nerves and muscles, blood pressure, blood glucose, and other functions. Magnesium citrate is available as an over-the-counter medication that can be used as a nutritional supplement or for treatment of acid indigestion and constipation.
Benefits of Magnesium Citrate
- Digestion Regulation: Magnesium citrate causes the intestines to release water into the stool. This softens the stool and relieves constipation and irregularity. Magnesium citrate is more gentle than some of the other magnesium compounds and found as the active ingredient in many commercially available laxatives.
- Increase Magnesium Levels: Other magnesium citrate benefits include helping increase magnesium levels and prevent deficiency and supporting bone, nerve, muscle, and heart health.
- Arterial Stiffness: A randomized, double-blind, placebo-controlled intervention trial showed that magnesium citrate supplementation can improve arterial stiffness.
- Clinical Healthcare: Magnesium acts as a natural calcium channel blocker, increases nitric oxide, improves endothelial dysfunction, and induces direct and indirect vasodilation. It has been shown to be beneficial in various health conditions such as hypertension, diabetes mellitus type 2, migraine headaches, asthma, and premenstrual syndrome.
Case Studies
- A randomized trial showed that subjects who were overweight and slightly obese received either magnesium citrate, magnesium oxide, magnesium sulfate, or placebo for 12 weeks. The results showed that arterial stiffness was significantly improved in the magnesium citrate group compared to the placebo group.
- A review of available medical and scientific literature on health issues related to magnesium found that level I evidence supports the use of magnesium in the prevention and treatment of hypertension, diabetes mellitus type 2, migraine headaches, asthma, and premenstrual syndrome.
Recommended Dosage
The recommended dosage of magnesium citrate varies depending on the reason for use. For constipation relief, adults can take 240 mL (8 oz) of liquid magnesium citrate orally once a day or as directed by a healthcare provider. For other uses such as increasing magnesium levels or supporting heart health, it is recommended to consult with a healthcare provider for appropriate dosage.
Potential Side Effects
Magnesium citrate may have a laxative effect in some cases when taken in high doses but is otherwise considered safe for most people. However, it’s possible for magnesium citrate side effects to occur, especially if you take a high dose for an extended period of time. Some potential side effects include:
- Irregular heartbeat
- Changes in mood
- Confusion
- Drowsiness
- Muscle weakness
- Severe diarrhea
- Severe abdominal pain.
