The Health Benefits of Magnesium Citrate
Sep 11, · What is magnesium citrate? Magnesium is a naturally occurring mineral that is important for many systems in the body, especially the muscles and nerves. Magnesium citrate also increases water in the intestines. Magnesium citrate is used as a laxative to treat occasional constipation. Magnesium citrate may also be used for purposes not listed in this medication zi255.comted Reading Time: 3 mins. Nov 26, · Like sodium, potassium, and calcium, magnesium becomes a positively charged ion (cation) in the body, where it is responsible for enabling and regulating muscular function. Magnesium is .
Maybe you've heard that Magnesium can help with weight loss, or maybe you found out that your serum levels are low. Either way, it doesn't matter because the truth is that Magnesium is critical for optimal health and is involved in a number of metabolic pathways in the mavnesium 1. Below we are going to go over 9 powerful reasons you should consider using magnesium citrate, backed by science of course, including how I use this in my practice for maximum benefit.
Magnesium can be bound to different compounds to either increase absorption, decrease absorption, or alter how magnesium gets into your cells. Much of the magnesium bound to citrate remains in the gastrointestinal tract which has special implications on GI function.
Because magnesium can act on smooth muscle it can improve the regularity of bowel movements making it a potent treatment for constipation. The benefits of Magnesium citrate come from the magnesium portion the same is true of other forms of magnesiumso realistically you can still get much of the benefits that magnesium citrate providers while using other forms of magnesium.
When we talk about replacing any nutrient we are most concerned with the quality of the supplement but also the dosing. If you take a low-quality supplement as in the case of magnesium oxide you won't get the maximum absorption and thus your benefit will be limited. Likewise, if you use a dose that isn't high enough you will not experience the benefits I roes discussing here in this article.
Below I've included magneeium review of my favorite magnesium supplement the one I use in my practice and the one that I've found the most success with. This supplement vor a combination of both potency and purity and does not include fog extra fillers, dyes or binders.
I've written about this extensively in this post, but it's worth going over a few doed points here. If you've spent time on te blog you know that insulin is probably one of the most common hormone imbalance leading to what does magnesium citrate do for the body gain and weight loss resistance. That means taking magnesium may help improve your insulin levels and ultimately lead to a state where weight loss is more easily achieved.
Magnesium citrate may help to increase dors energy levels and ATP production via mitochondrial pathways 4. Studies have shown that cittate magnesium may improve energy production during exercise resulting in a longer and more sustained caloric burn. This change in energy production may be responsible for a reduction in symptoms of fatigue and indirectly lead how to open a dell xps 8300 increased activity levels.
So taking magnesium if you have sufficient cellular and serum levels may not help with weight loss in this population. Magnesium citrate helps to reduce total body water and stool through its laxative-like effects on the GI tract 5. This improvement in regularity may also bring upon nody in your microbiome and microbiota 6 which may have a positive effect on energy balance as well.
Remember though that this benefit does not necessarily provide a reduction in total fat mass, which is what people want when they are looking for weight loss. The temporary loss in water weight may move the scale, but may not do much for the reduction in fat in your body. The combination of these benefits probably all contribute to weight loss that is seen in some patients who supplement with Magnesium Citrate.
Remember, for the best results it's necessary to combine magnesium supplementation with other lifestyle changes including diet, exercise and stress reduction. Magnesium supplementation has been shown in many studies to help improve both the depth and quality of sleep 7. A general lack of sleep has been associated with multiple medical conditions including an increased risk of developing diabetes, a reduction ictrate immune system function 8 and an increased level of inflammatory markers 9.
A lack of sleep is described as less than 8 hours of restful and high quality sleep each night. What's what inspired joan miro to paint is that Magnesium can help increase the depth of your sleep and actually reduce your risk of these conditions.
This may be yet another reason why magnesium citrate may help with weight loss because a general lack of sleep is also associated with weight gain In my experience patients who tend to get an improvement in sleeping habits with the use of magnesium tend to have an "over-active" mind or a mind that they can't "shut off" at night.
As was mentioned previously one dose the most well-known benefits of using magnesium citrate is its ability to help improve bowel movement regularity. The citrate components help magnesium stay in the bowels longer, helps relax smooth muscles and boxy move stool through the GI tract. To get this benefit with magnesium citrate you may need to use dosages as high as 2,mg per day.
To start supplementation simply start with mg taken at night minutes prior to bedtime and increase your dose by mg per night until you have loose stools in the morning. Magnesium citrate acts as a way to increase bowel movements but doesn't necessarily treat the underlying cause of your constipation and may just mask the symptom. Having said that it is important to have consistent bowel movements because stool helps eliminate potentially harmful bacteria and other breakdown products in your body.
Magnesium deficiency has been associated with depressive symptoms What's interesting is that this connection seems at least in part to be due to the changes in the microbiome 12 due to magnesium depleted foods. That means you can add magnesium to anti-depressants and other medications to get this what does magnesium citrate do for the body. Low magnesium has also been associated with changes to the HPA axis which may result in symptoms of anxiety The addition of magnesium can help to "calm down" the mind, reduce symptoms of anxiety and help combat depression.
Studies show that taking magnesium how to get a marriage license in denver actually act as prophylaxis against migraines 14 without aura. With that in mind, it is felt that magnesium can help relax the smooth muscle which controls the diameter of the arteries and veins which may reduce the frequency that patients experience migraine headaches.
Note that in order to prevent migraines magnesium should be taken every day regardless of serum levels. We touched on this previously but because magnesium is involved in mitochondrial pathways 15a deficiency in magnesium may result in the subjective symptom of fatigue or low energy. The production of ATP occurs mostly in the mitochondrial and requires certain cofactors, enzymes and nutrients for optimal production.
A deficiency in critical enzymes may reduce energy production slightly, and this reduction in energy production is what is subjectively felt as fatigue.
Of course, other factors may influence energy levels, but if you are suffering from fatigue AND you have low serum levels of magnesium then foor with magnesium may ultimately help to improve your energy levels. Again, magnesjum for low energy may depend on a combination of serum magnesium levels and for the best benefits magnesium should be taken daily. We touched on this earlier in how magnesium citrate supplementation can help with weight loss section, but it's worth expanding on here High levels of insulin shove glucose into your cells including fat cells causing insulin resistance at the receptor level.
High levels of insulin cause weight gain due to the growth of fat cells and result in an increased risk of multiple medical conditions fof cardiovascular disease The number of patients with insulin resistance continues to grow and vitrate it, the risks and complications of the disease do as well. If you have known issues with blood sugar, diabetes or pre-diabetes then you have insulin resistance. If you do I would recommend reading through this article and considering the use of multiple supplements and dietary changes to help influence your insulin sensitivity.
In addition to these muscle spasms, magnesium can help reduce muscle twitches I'm talking about those pesky eye twitches and other muscle aches and pains If you are experiencing muscle cramps, aches or pains then supplementing with magnesium citrate may help to reduce these symptoms. Diarrhea can actually induce magnesium deficiency, so high doses of magnesium citrate may be counterproductive if your magnesium deficiency and muscle cramps are caused by loose stools.
Several studies have shown that taking magnesium can actually help to reduce blood pressure levels and act as an anti-hypertensive First magnesium helps to relax smooth muscles. As the diameter of your arteries increases blood pressure will necessarily fall. If you have hypertension you may know that many antihypertensives actually target the calcium channel as well.
The what does magnesium citrate do for the body to realize about magnesium supplementation for hypertension is that it may not work for everyone. However, how to say bowling in spanish is easy enough to add magnesium to your regimen and then monitor your blood pressure. I would not, however, recommend that you go off of your anti-hypertensives in favor of using magnesium without consulting your physician.
If you didn't have reason to consider using magnesium prior to this article I hope you have a good reason now! Not only is magnesium involved in multiple enzymatic pathways, but it's also a common nutrient deficiency found in many patients. I'm Westin Childs D. I don't practice medicine anymore and instead specialize in helping people like YOU who have thyroid problems, hormone imbalances, and weight loss resistance.
I love to write and share what I've learned over the years. I also what does the sun on the argentina flag represent to formulate the best supplements on the market well, at least in my opinion! You can read more about my own personal health journey and why I am so passionate about what I do here.
So you're interested in using Magnesium Citrate? The deficiency of this critical nutrient may result in a number of negative symptoms. That's the bad news. The good news is that replacing this nutrient isn't very difficult. Let's dive in First: We need to understand what magnesium citrate actually is.
Wgat citrate is special because of much is absorbed after ingestion. Except magnesium bound to oxide. Don't use this low-quality form of magnesium! Below I've attached a list of magnesium formulations with different binding components:. How to Properly Supplement with Magnesium So how should you use magnesium for the maximum benefit? When it comes to magnesium citrate there are some general guidelines you should follow:. Base dose on your symptoms not on your serum levels Dosages of up to 2,mg daily may be required Titrate dose based on your bowel movements increase your dose to cause loose bowel movements but never diarrhea High dosages may be required for up to 6 months to replete cellular levels of magnesium note that serum levels of magnesium do not accurately reflect intracellular levels Certain hormone imbalances such as hypothyroidism 2 cause changes in the kidneys which influence serum and cellular magnesium levels, dosing should be adjusted for these conditions Magnesium is best taken at night because it can provide a calming effect on the brain and body Avoid taking magnesium with other oral medications especially thyroid hormone Patients with poor diets may need to supplement for longer and more sustained periods of time.
How to Supplement with Magnesium Citrate. Why I like it. High Quality and Very Effective. Who should use it. Patients with chronic constipation, IBS, SIBO or other gastrointestinal problems Patients with low serum magnesium levels - try to get an optimal level above 2.
How to Use. Start at wuat every night Titrate dose until you manesium 1 loose bowel movement in the morning Dose ranges from mgmg per day. Best Place to Buy. Get Magnesium Citrate. Magnesium Helps with Weight Loss I've written about this extensively in this post, but it's worth going over how to get keys in tf2 few important points here.
Third: Magnesium citrate helps to reduce total body water and stool through its laxative-like effects on the GI tract 5. Magnesium Improves the Quality of your Sleep and Helps Treat Insomnia Magnesium supplementation has been shown in many studies to help improve both the depth and quality of sleep 7.
This is important for several reasons: A general lack of sleep has been associated with multiple medical conditions including an increased risk of developing diabetes, a reduction in immune system function 8 and how to make yourself last longer in bed increased level of inflammatory markers 9.
Get FREE Access!
Jun 09, · Magnesium acts as the gatekeeper for NMDA receptors, which are involved in healthy brain development, memory and learning. It prevents nerve cells from being overstimulated, which can kill them and Estimated Reading Time: 6 mins. Magnesium citrate is an over-the-counter laxative formulated as an oral liquid but also available as dissolving tablets. The primary use is as a remedy for acute constipation. Your physician may also recommend this laxative to prepare you for a colonoscopy procedure. In either event, the solution is intended to empty your bowels. Apr 06, · Both magnesium citrate and magnesium oxide can be used as an osmotic laxative. When taken, water is drawn into the large intestine via a process called osmosis. The large intestine then becomes full of water, softening stool and stimulating bowel movements (13).Estimated Reading Time: 8 mins.
Medically reviewed by Drugs. Written by Cerner Multum. Magnesium is a naturally occurring mineral that is important for many systems in the body, especially the muscles and nerves. Magnesium citrate also increases water in the intestines.
Magnesium citrate is used as a laxative to treat occasional constipation. Follow all directions on your medicine label and package. Tell each of your healthcare providers about all your medical conditions, allergies , and all medicines you use. Ask a doctor or pharmacist if it is safe for you to take magnesium citrate if you have other medical conditions, especially:.
It is not known whether magnesium citrate will harm an unborn baby. Do not use this medicine without a doctor's advice if you are pregnant. It is not known whether magnesium citrate passes into breast milk or if it could harm a nursing baby. Do not use this medicine without a doctor's advice if you are breast-feeding a baby. Use exactly as directed on the label, or as prescribed by your doctor.
Do not use in larger or smaller amounts or for longer than recommended. Measure liquid medicine with the dosing syringe provided, or with a special dose-measuring spoon or medicine cup. If you do not have a dose-measuring device, ask your pharmacist for one. Magnesium citrate should produce a bowel movement within 30 minutes to 6 hours after you take the medicine. Call your doctor if your symptoms do not improve after 7 days of treatment, or if the medicine produces no results.
Not having a bowel movement after using a laxative may be a sign of a condition more serious than occasional constipation. Since magnesium citrate is used when needed, you may not be on a dosing schedule. If you are on a schedule, use the missed dose as soon as you remember. Skip the missed dose if it is almost time for your next scheduled dose. Do not use extra medicine to make up the missed dose.
Avoid taking any other medicines within 2 hours before or 2 hours after you take magnesium citrate. Laxatives can make it harder for your body to absorb certain other drugs. Get emergency medical help if you have signs of an allergic reaction : hives ; difficult breathing; swelling of your face, lips, tongue, or throat. This is not a complete list of side effects and others may occur. Call your doctor for medical advice about side effects.
Other drugs may interact with magnesium citrate, including prescription and over-the-counter medicines, vitamins , and herbal products. Tell each of your health care providers about all medicines you use now and any medicine you start or stop using. Remember, keep this and all other medicines out of the reach of children, never share your medicines with others, and use this medication only for the indication prescribed.
Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.
MiraLAX , Colace , docusate , senna , bisacodyl , magnesium oxide. Treatments Constipation Magnesium citrate Print Save. Magnesium citrate. Magnesium citrate side effects more detail. Detailed Magnesium citrate dosage information. Magnesium citrate drug interactions more detail. Drug Class. Related Drugs. Subscribe to our newsletters. FDA Safety Alerts for all medications.