by Matt Weik, BS, CSCS, CPT, CSN
Whereas many individuals are accustomed to the significance of electrolytes, magnesium has been known as “the forgotten electrolyte.” Magnesium is a mineral in your physique that helps enhance mind operate and promote muscle operate.
Magnesium is the fourth most plentiful mineral in our physique and is especially saved in our bones. Since our physique can not produce magnesium, we should get it from our diets or dietary supplements. You will get magnesium dietary supplements in varied kinds, considered one of which is magnesium citrate. It’s widespread for treating sure well being circumstances.
Magnesium dietary supplements assist keep ample ranges of magnesium within the physique to forestall deficiency. You will need to be aware that two-thirds of the western world inhabitants doesn’t get the beneficial day by day dose of magnesium from their diets.
On this article, we’ll study extra about magnesium citrate and its well being advantages.
Disclaimer: This text is for informational functions solely and isn’t meant to deal with or diagnose any situation. It’s endorsed that you just communicate together with your physician earlier than altering your vitamin plan or including any dietary supplements to your routine.
What’s Magnesium Citrate?
Magnesium citrate is a dietary complement that accommodates magnesium and citric acid. It’s produced by the response of magnesium chloride and citric acid within the presence of water. Magnesium citrate is used to deal with and forestall low ranges of magnesium within the blood.
Magnesium citrate is also called the “saline laxative” because it successfully works to alleviate constipation and filter the intestines on account of its capability to extend fluids and water within the small gut.
It has extra well being advantages than treating constipation, as they’re additionally taken for dietary help. Magnesium citrate and different types of this complement keep wholesome ranges of magnesium since deficiency can result in varied signs and diseases, resembling complications, insomnia, fatigue, muscle spasms, and aches.
The Well being Advantages of Magnesium Citrate
Listed here are seven ways in which taking magnesium citrate could profit your well being:
1. Treats constipation and clears out the intestines
One of many major advantages of magnesium citrate is that it helps relieve constipation by encouraging motion by the digestive system with out inflicting diarrhea. The elevated water content material in your intestines helps soften stool and makes them simpler to go. Should you’re taking magnesium citrate to deal with your constipation, comply with dosage directions rigorously and don’t take greater than beneficial dosages as a result of they could trigger diarrhea as a substitute of relieving constipation.
Magnesium citrate pulls water into the intestines due to its chemical construction. Magnesium and citric have completely different charged atoms, which results in an osmotic impact in your digestive tract if you take them collectively within the type of a complement.
2. Prevents magnesium deficiency signs
Magnesium deficiency is pretty frequent in the USA as a result of magnesium-rich meals should not consumed as typically as different vitamins. Magnesium happens naturally in meals resembling inexperienced leafy greens, entire grains, nuts, and seeds.
Magnesium citrate will help forestall magnesium deficiency signs like muscle cramps, spasms, and irregular heartbeat. When you have low blood strain or kind 2 diabetes, taking magnesium citrate will help management your blood sugar ranges.
3. Helps muscle and nerve features
The vast majority of magnesium discovered within the physique is saved in bone tissue. The remainder of it’s discovered all through the physique’s cells, with excessive concentrations in muscle mass, delicate tissues, pores and skin, and bone marrow. Magnesium performs an important position in lots of organic processes, together with constructing new cells and sustaining cell membranes, which assist management the move of vitamins into cells in addition to waste merchandise out of them.
Magnesium additionally helps regulate nerve transmission, which is crucial for muscle operate and motion. Magnesium citrate will help help each muscle features and nerve transmissions.
One research in 2,570 girls linked to larger magnesium consumption confirmed a rise in muscle mass and energy. One other research instructed that magnesium dietary supplements will help defend towards some markers of muscle injury in skilled cyclists.
4. Could fight melancholy
Should you undergo from melancholy, magnesium could enable you to really feel higher. Massive managed medical trials have discovered that magnesium dietary supplements enhance signs of melancholy in individuals who have low ranges of this mineral of their blood. A number of research have proven that taking magnesium dietary supplements will help alleviate signs of melancholy, even in individuals who don’t have low blood ranges of the mineral.
In a single small 8-week analysis, taking 500 mg of magnesium per day led to important enhancements in signs of melancholy in individuals with a magnesium deficiency.
5. Helps cardiovascular and bone well being
Magnesium is an important mineral that helps keep bone density, pulmonary operate, regular cardiac rhythmicity, and wholesome blood glucose ranges. Having sufficient ranges of magnesium is necessary for sustaining common blood strain, heartbeat rhythms, and safety towards points like arrhythmia and hypertension.
Magnesium citrate is generally used to forestall arrhythmia. Along with that, it makes artery partitions extra versatile as inflexible partitions are an atherosclerosis threat and might result in cardiovascular points.
Ample magnesium consumption additionally helps forestall osteoporosis and bone fractures by bettering calcium steadiness within the physique and rising bone density.
