Magnesium Citrate

4.7

Laxative

6.0 /10

Bone Health

4.0 /10

Nootropic

4.0 /10

Magnesium Citrate

Bone Support
Boost Energy
Bulk Powder
Cognitive
Heart Health
Immune Support
Longevity
Post Workout

Description

Summary

What is Magnesium Citrate?

Magnesium Citrate is a potent supplement that works to promote a healthy digestive system. Combined with citric acid, magnesium citrate works to improve the digestive system to create healthy regularity. It falls under the classification of two drug classes; Saline and Laxatives. [1] It is administered in either encapsulated or tablet form with additional liquid variations. Magnesium citrate liquid specifically, falls under the category of a saline laxative due to its chemical composition. This supplement is primarily used to help alleviate symptoms of constipation, remove toxins from the intestines, and increase bowel movements. Since Magnesium Citrate is a common, over-the-counter option, it is safe for women, men, children, and elderly adults to consume when necessary.

Why is Magnesium Important?

Magnesium plays an important role in the human body’s biochemical reactions. [3] Such include, but are not limited to, protein synthesis, blood regulation, and energy production. Healthy bones rely heavily on the production of Magnesium as this mineral accounts for over a fourth of  bone composition. Individuals who wish to increase the amount of naturally occurring Magnesium within the body can benefit from specific foods such as, almonds, leafy vegetables, salmon, fiber enriched oatmeal, and black beans. Unfortunately, statistics show that a large population of individuals do not receive the recommended amount of Magnesium to promote healthy function. This finding is more prevalent in elderly men and teenage girls. [2]

Magnesium deficiencies dramatically alter biochemical pathways which impact heart health, bone development, and other potentially chronic illnesses. In addition, major magnesium deficiencies could even result in an increase of depression and anxiety. 

Benefits and Effects

What Are the Benefits of Magnesium Citrate?

Magnesium Citrate effects the digestive system in a positive manner. When taken for mild or moderate symptoms of constipation, users experience relief from gas, and abdominal pain in a short span of time. Although designed to encourage healthy bowel movements, individuals with chronic digestive issues should consult with a health care professional prior to regular consumption.

Magnesium Citrate and Colonoscopy Procedures

Doctors will commonly administer magnesium citrate as a laxative prior to surgical procedures such as a colonoscopy. This saline liquid or pill form helps to eliminate bowels from the body as a form of cleansing. How Does Magnesium Citrate Work? Through the process of osmosis, water is retained within the intestinal system. When a surplus of water is accrued within this area of the body, bowels are able to move swiftly; roughly within the first six hours of consumption. [4]

Cardiovascular Health

When the body has too much calcium, the risk of cardiovascular complications, such as heart attacks, are heightened. Magnesium citrate pills can help to reduce calcium levels within the arteries and create a stabilized heartbeat. This supports healthy heart muscles and can possibly prevent life-threatening heart attacks. These supplements, along with a healthy wellness routine can prove to be beneficial for cardiovascular well-being.

Mental Wellness

Many of the unfortunate side effects of a magnesium deficiency are insomnia, anxiety, and even ADHD. If the body is unable to receive the proper amount of natural magnesium from foods, supplements can be a viable option for mental well-being. Magnesium citrate for anxiety is ideal as it helps to limit how the body processes stress. Researchers George and Karen Eby of Austin Texas, compiled various test-studies that showcased the positive correlation between increasing magnesium intake and overall mood. Men and women aging from 24 to 60, with a history of anxiety related disorders, were given magnesium supplements over an extended period of time. Over 100% of their participants reported an overall improvement in mental stability, cognition, and physical health. [5] Magnesium citrate may also help to alleviate symptoms of insomnia. Anxiety, ironically, is one of the most common side effects of a lack of sleep. Magnesium citrate for sleep relief may provide users with a deeper, more consistent sleep cycle.

Weight Maintenance

Magnesium citrate for weight loss is widely met with misconceptions. While taking magnesium liquid can help shed weight temporarily, it is not a healthy option for on-going weight loss. In fact, a magnesium citrate cleanse for weight loss could create damaging effects to the kidneys and digestive system. Laxatives of any sort only eliminate water weight and do not contribute to burning fat. Sustainable weight loss is due to the body’s ability to absorb a low amount of caloric intake as opposed to frequent bowel movements. After the body absorbs the calories needed, magnesium citrate then cleans the remaining toxins from the intestines. Therefore, it is an unwise choice for consistent weight maintenance.

Dosage 

Magnesium citrate dosage depends heavily on the users sex, age, and lifestyle. Men ranging from 19 to 30 are recommended to take no more than 400 milligrams on a daily basis. Over 30, the dosage is raised by 20 milligrams. Prior to 51, women have a suggested dosage of 310 milligrams daily. After 50, 320 milligrams is the recommended dosage. [8]

How to Take Magnesium Citrate

Magnesium citrate can either come in a pill or liquid form. It is suggested to take this supplement no longer than a week in order to prevent possible kidney damage. There are various ways to take this supplement and it greatly depends on the specific use.When taken for constipation or digestive issues, it is recommended to consult with a health-care physician for specific timing and dosage amounts. Generally, magnesium citrate is taken in the morning, on an empty stomach. This alleviates any threat of possible food interactions that could upset the stomach.

What is Liquid Magnesium Citrate Used For?

Liquid magnesium citrate, when used prior to colonoscopy exams, have specific administered directions written on the label. However, when purchased over the counter, it is important to thoroughly read the unique directions that matches each product. Because there are physical distinctions between liquid and pill form, one common question is, how to drink magnesium citrate? When taken in a liquid form, magnesium citrate should be chilled and taken with no less than an 8oz glass of water. Dosages should not exceed the bottle or doctor recommendation. In addition, it is important to note any additional medications being taken with this product. Although magnesium citrate is mild, it can reduce the effectiveness of other medications if taken simultaneously. Such include potassium phosphate, certain antibiotics. In addition, Vitamin D supplements may become less effective if taken in conjunction with magnesium citrate. A health care physician is able to determine which holistic or vitamin supplements are also safe to take simultaneously so as to reduce possible interactions.

How Long Does it Take Magnesium Citrate to Work?

Upon initially taking magnesium citrate, users are expected to see is effects between 30 minutes and three hours. This immediate to potentially elongated gap varies greatly from person to person. Because the half life of magnesium citrate is so broad, it is recommended for first time users to plan their day prior to consumption. This allows time for planned bathroom breaks and an internal examination to possible physical reactions. One of the primary signs of magnesium citrate not working is the absence of bowel movements after a six hour period. Should this occur, consult with a doctor to ensure there aren’t underlying problems impacting your kidneys or intestines. 

Side Effects

Although when taken for occasional relief in moderate dosages, the side effects of magnesium citrate are mild. However, first-time users may experience light to moderate abdominal cramping, feelings of nauseousness, and irregular bowel movements. In addition, bowels may become looser than normal, almost mimicking the signs of diarrhea. Users may experience mild dizziness and a possible increase in sweating as the body prepares to move excess bowels from the body. Like many supplements, the body may have an adverse reaction to this new introduction. Severe side effects include: [6]

 

  • Increased body weakness
  • Irregular heartbeats
  • Shortness of breath
  • Bleeding from the rectal area

 

One common question that individuals seeking to increase their natural production is, can you overdose on magnesium? When magnesium is obtained from food sources, there is no threat of overdose as the body naturally passes it through urine. Supplements and medications, however, can pose a weighty threat for supplement overdose. Diarrhea, and stomach pains are common signs of too much Magnesium in the body. Since high risk factors are associated with dietary supplements and medications, overdosing on Magnesium Citrate can pose life threatening risks such as coma, low-blood pressure, and even fatality. [7]

Stacks

Magnesium Oxide Versus Magnesium Citrate 

Magnesium oxide (MO) and magnesium citrate are the most common and closely related magnesium supplements. The two work as laxatives and clean the intestinal tract. However, the chemical compositions of are extremely different. Magnesium oxide is economical from a production standpoint. In fact, a vast majority of supplements on the market will have MO as its main ingredient. This inorganic structure makes MO non-chelated as it doesn’t bond with another molecule to create a unique outcome. Magnesium citrate, however, is chelated in that citric acid is added to its composition; thus making it structurally different from MO. [11]

Magnesium Vs Magnesium Citrate

Magnesium supplements carry a wide variety of uses and names. One of the primary differences between stand-alone magnesium and magnesium citrate is its classification. Magnesium is an element that is found within the alkaline earth metal group of the periodic table. [9] Magnesium citrate is a supplement or medicinal salt that is derived from magnesium.

Magnesium Glycinate Vs Magnesium Citrate

Magnesium Glycinate (MG) is similar to magnesium citrate (MC)  in that it provides optimal amounts of magnesium to individuals with a natural deficiency. The body is able to take in higher doses of MG as opposed to MC due to its chemical composition. In order for the body to properly absorb MG, it must be bonded with two glycine molecules. This opens the door for a higher level of potent, pure magnesium to enter the blood stream through the glycine molecules. The ration is approximately 14 milligrams of magnesium to 86 milligrams of glycine. [10] Without those two, vital molecules, the body may be unable to take such high levels of magnesium without detrimental effects. This creates more opportunities for bowel cleansing that isn’t harsh on the body.

Conclusion

Although many wonder, is magnesium citrate good for you, the resounding answer is in moderation. The health benefits of magnesium citrate are optimal yet should be measured carefully. Cleansing of the intestines and kidneys are essential for improving overall health. However, if taken on a consistent basis, the lifetime effects may be damaging. If you are experiencing trouble with digestive issues, or hoping to schedule your next colonoscopy, consult with a health care provider to ensure that magnesium citrate is the best option for you.

Additional information

Weight0.101 kg

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Sources

Sources

 

[1] https://www.rxlist.com/consumer_magnesium_citrate/drugs-condition.htm#what_is_magnesium_citrate_and_how_does_it_work

[2] https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

[3] https://www.emedicinehealth.com/drug-magnesium_citrate/article_em.htm

[4] https://www.emedicinehealth.com/drug-magnesium_citrate/article_em.htm

[5] https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill

[6] https://www.drugs.com/sfx/magnesium-citrate-side-effects.html

[7] https://www.emedicinehealth.com/drug-magnesium_citrate/article_em.htm#overdose

[8] https://www.everydayhealth.com/drugs/magnesium-citrate

[9] https://www.differencebetween.com/difference-between-magnesium-and-vs-magnesium-citrate/

[10] https://www.isotrope.com/magnesium-glycinate/

[11] http://www.differencebetween.net/science/health/drugs-health/difference-between-magnesium-citrate-and-magnesium-oxide/

Also known as:Magnesium 2-hydroxypropane-1,2,3-tricarboxylate
Type:Laxative
Good for: , , , , , , ,
Stacks well with: Magnesium Bisglycinate Chelate
Typical dose:400 mg Daily
Half Life :Unknown