by Matt Weik, BS, CSCS, CPT, CSN
Whereas many individuals are aware of 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 considerable 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 types, one in every of which is magnesium citrate. It’s well-liked for treating sure well being circumstances.
Magnesium dietary supplements assist keep enough ranges of magnesium within the physique to stop deficiency. It is very important observe that two-thirds of the western world inhabitants doesn’t get the really helpful each day dose of magnesium from their diets.
On this article, we are going to 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 is strongly recommended that you just communicate together with your physician earlier than altering your diet plan or including any dietary supplements to your routine.
What’s Magnesium Citrate?
Magnesium citrate is a dietary complement that incorporates 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 stop low ranges of magnesium within the blood.
Magnesium citrate is often known as the “saline laxative” because it successfully works to alleviate constipation and filter out the intestines attributable to 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 assist. Magnesium citrate and different types of this complement keep wholesome ranges of magnesium since deficiency can result in varied signs and sicknesses, resembling complications, insomnia, fatigue, muscle spasms, and aches.
The Well being Advantages of Magnesium Citrate
Listed below are seven ways in which taking magnesium citrate could profit your well being:
1. Treats constipation and clears out the intestines
One of many most important advantages of magnesium citrate is that it helps relieve constipation by encouraging motion by way of the digestive system with out inflicting diarrhea. The elevated water content material in your intestines helps soften stool and makes them simpler to go. When you’re taking magnesium citrate to deal with your constipation, observe dosage directions rigorously and don’t take greater than really helpful 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 ends up 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 america as a result of magnesium-rich meals should not consumed as usually as different vitamins. Magnesium happens naturally in meals resembling inexperienced leafy greens, entire grains, nuts, and seeds.
Magnesium citrate might help stop magnesium deficiency signs like muscle cramps, spasms, and irregular heartbeat. When you have low blood stress or kind 2 diabetes, taking magnesium citrate might help management your blood sugar ranges.
3. Helps muscle and nerve capabilities
Nearly all 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, tender tissues, pores and skin, and bone marrow. Magnesium performs a significant position in lots of organic processes, together with constructing new cells and sustaining cell membranes, which assist management the movement of vitamins into cells in addition to waste merchandise out of them.
Magnesium additionally helps regulate nerve transmission, which is important for muscle operate and motion. Magnesium citrate might help assist each muscle capabilities and nerve transmissions.
One examine in 2,570 ladies linked to larger magnesium consumption confirmed a rise in muscle mass and energy. One other examine urged that magnesium dietary supplements might help shield in opposition to some markers of muscle harm in skilled cyclists.
4. Could fight melancholy
When you endure from melancholy, magnesium could enable you really feel higher. Giant managed scientific 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 might 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 vital enhancements in signs of melancholy in folks with a magnesium deficiency.
5. Helps cardiovascular and bone well being
Magnesium is a vital mineral that helps keep bone density, pulmonary operate, regular cardiac rhythmicity, and wholesome blood glucose ranges. Having sufficient ranges of magnesium is essential for sustaining common blood stress, heartbeat rhythms, and safety in opposition to points like arrhythmia and hypertension.
Magnesium citrate is usually used to stop 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 stop osteoporosis and bone fractures by enhancing calcium steadiness within the physique and rising bone density.
