If magnesium citrate sounds like something from a science lab, don’t worry—it’s simpler than it sounds—read on to find out more.
Magnesium is a vital mineral required by our body. Magnesium acts as a cofactor in over 300 enzyme systems that control various biochemical processes within the body.
To tackle magnesium insufficiency, multiple dosage forms of magnesium supplements are accessible in the marketplace such as liquid, tablets and powder. These dosage forms consist of various types of magnesium. Of these, magnesium citrate is the most thoroughly studied and commonly preferred by people.
Usually, it is administered orally to restore low magnesium levels. It is also used at greater doses to treat constipation because of its inherent laxative effect.
Why Choose Magnesium Citrate?
Magnesium citrate is a type of magnesium combined with citric acid. This acid occurs naturally in citrus fruits. Magnesium citrate is a popular type of magnesium supplement that is available in shops globally.
Magnesium citrate is mainly used for these medical reasons:
- As a Laxative: It is frequently recommended to ease constipation by pulling water into the intestines aiding in the stimulation of bowel movements.
- As Magnesium supplements: Magnesium citrate is also used to address magnesium deficiency which may arise from insufficient dietary consumption, specific health issues or medications that reduce magnesium levels.
- In Medical Procedure Preparation: Magnesium citrate is occasionally administered before surgeries or diagnostic examinations like colonoscopies to cleanse the intestines.
Health Benefits of Magnesium Citrate
The health benefits of magnesium citrate comprise of [1]:
- It helps in nerve and muscle support
- Aids in bone strength
- May improve heart health
- Treats Constipation and helps in regulation of digestion
Natural Sources of Magnesium
Excellent sources of magnesium are legumes, nuts and seeds, green leafy vegetables, yogurt and meat. Magnesium can also be included in various breakfast cereals and other enriched foods.
Dosage of Magnesium Citrate
Magnesium citrate comes in different forms, such as:
- Liquid: Frequently utilized for preparing the bowels.
- Powder: Can be combined with water.
- Tablets: Practical for everyday supplements
The amount of magnesium citrate may differ depending on the purpose of its use:
- Treating Constipation: The usual dosage for adults’ ranges from 10 -30 grams taken either in one single dose or split into two doses. It is commonly consumed with a complete glass of water.
- Treating Magnesium Deficiency: Adults can consume 200 -400 mg of magnesium citrate each day, split into two or three doses. Pediatric dosages must be established by a healthcare professional considering the child’s age and weight. [5]
Safety & Side Effects of Magnesium Citrate
Magnesium Citrate is usually safe but may cause side-effects in some cases.
- Typical Adverse Reactions:
-Nausea
-Stomach cramps
-Diarrhea and Bloating. - Severe Adverse Reactions:
-Intense allergic responses (Itching and swelling)
-Unsteady heartbeat
-Breathing Difficulty
-Weakness in muscles.
It is better to seek medical help in case of serious side-effects.
Frequently Asked Questions
Magnesium citrate should start to have a laxative effect from half an hour to 6 hours after consumption.
According to a 2023 study, when participants were getting ready for CT colonography, consuming MiraLAX exhibited laxative effects comparable to those of magnesium citrate. (4)
The Bottom Line
Magnesium citrate ranks among the most favored forms of magnesium supplements and is readily absorbed by your body. It is primarily utilized to increase magnesium levels and address constipation. Always consult your healthcare professional if you have any existing health issues or are on other medications before starting supplements.
References
[1] WebMD: Health Benefits of Magnesium Citrate (WebMD: Health Benefits of Magnesium Citrate)
[2] Journal of the American Heart Association (JAHA): Effects of Magnesium Citrate, Magnesium Oxide, and Magnesium Sulfate Supplementation on Arterial Stiffness: A Randomized, Double‐Blind, Placebo‐Controlled Intervention Trial
[3] ScienceDirect: Magnesium Citrate
[4] PubMed: Comparison of MiraLAX and magnesium citrate for bowel preparation at CT colonography
[5] Apollo Hospitals: Magnesium Citrate: Uses, Dosage, Side Effects and More
[6] Cleveland Clinic: Magnesium Citrate