2024-10-17 18:00:00
Magnesium citrate is increasingly used among people who have sleep problems. It is also consumed by those who want to strengthen their bones. Are the properties attributed to it real? Let’s analyze it.
Last update: October 17, 2024
It’s no secret that the dietary supplement market is growing by leaps and bounds. And, among these, magnesium citrate is increasingly finding its place in physical and online pharmacies.
This supplement is made up of the combination of magnesium ions (a mineral) and citric acid (the same one found in citrus fruits).. Currently, both through scientific studies and through myths and word-of-mouth comments, various uses related to the nervous, digestive and cardiovascular systems are attributed to it.
Magnesium intervenes more than 600 processes chemicals and enzymes in the human body. Since most people get enough of it from their diet, who would need to take it as a supplement and for what?
Possible health effects of magnesium citrate
Magnesium, in its citrate or other form, is associated with a number of health benefits. Let’s see the opinion of the experts on the matter.
1. Improves constipation
Perhaps this is one of the main and most proven advantages. For several years, magnesium citrate has been a substance of choice for treating constipation.
As the professionals at the Mayo Clinic point out, it is a osmotic laxative. It means this increases the amount of fluid in the colon and speeds up bowel movement. It is also used to empty the bowel before diagnostic tests, such as colonoscopy.
2. It would reduce blood pressure
THE United States Office of Dietary Supplements (ODS) underlines it Magnesium supplements help lower blood pressure somewhat. They would achieve this by increasing the widening of arteries throughout the body.
High blood pressure is directly linked to the risk of heart disease and stroke. Therefore keeping it under control would be a way to prevent such events.
3. It would help you fall asleep
Magnesium citrate might be helpful in getting a restful night’s sleep. A scientific publication in Research Square indicates that supplementation with the mineral would be effective in promoting sleep.
Magnesium, on the one hand, reduces nerve transmission between neurons. On the other hand, it promotes muscle relaxation. Both effects help you rest better.
4. It would fight anxiety and depression
Anxiety and depression are mental health problems that have sleep disorders among their symptoms. In relation to the previous point, muscle relaxation and reduction of nerve transmission are effects that contribute to calm.
Also, lower levels of magnesium in the body are linked to depression. For this reason, some professionals recommend magnesium citrate to their patients as a complementary treatment to improve depressive symptoms.
5. It would reduce migraines
If you suffer from migraines frequently, magnesium citrate may help. The ODS notes that migraine patients sometimes have lower levels of the mineral in their bodies. Just like with depression, taking a supplement would be a complement to the treatment.
6. It would slow down aging
Like magnesium chloride, one of the uses attributed to citrate is to promote healthy aging. In theory, can act as an antioxidantin order to block the effects of free radicals.
According to research, people with magnesium deficiency produce more free radicals. Therefore, the supplement would serve to maintain a correct level of the mineral in adulthood and old age.
7. Improves skin hydration
Magnesium salts (including citrate) can increase water retention in the skin. With greater wetting, the skin barrier becomes more efficient and contributes to the treatment of dermatological diseases, such as atopic dermatitis.
But citrate is not a panacea for beauty. One of the myths about the supplement is that it could strengthen hair and prevent hair loss. However, a study published in Reproductive biology and endocrinology underlines that it has no significant effects, for example, in the case of alopecia.
8. It would contribute to the control of diabetes
According to the ODS, Magnesium helps the body process sugar betteras well as reducing insulin resistance. It has also been found that people with optimal levels of the mineral in their blood have a lower risk of developing type 2 diabetes in the future. For all these reasons, it is hypothesized that magnesium citrate supplements can be a complement to medical treatment to control the disease.
9. It would help with weight loss
Although it does not directly intervene in fat burning, magnesium citrate is related to processes related to weight loss. In principle, having normal levels of the mineral would reduce carbohydrate cravings. That is, it would help maintain a balanced diet.
Another point to consider is that magnesium supplements would act on blood sugar, as we have already mentioned, and cholesterol. A publication in magazine Scientific details that the mineral helps reduce total and “bad” or LDL cholesterol, frequently elevated in overweight and obese people.
10. Strengthens bones
Osteoporosis is a disease in which bones are more fragile because they are less dense. This has been known for a long time Having normal levels of magnesium in the body can reduce the risk of suffering from this problem.
But even more, the use of citrate, carbonate or magnesium oxide supplements is also associated with benefits. Scientific studies reveal that those who consume them do more density in the bones and less chance of breaking.
11. It may improve chronic pain
Chronic pain is pain that persists for months and even years. An example is fibromyalgia.
Magnesium citrate, in combination with drugs, seems to help reduce discomfort. It is a benefit also attributed to magnesium oil, but at a topical level.
12. It would reduce the risk of kidney stones
Consuming magnesium citrate reduces the accumulation of oxalate in the body. Oxalate is one of the substances that makes up a large part of kidney stones. Therefore, the use of supplements is hypothesized to indirectly support kidney health.
How to take magnesium citrate?
Although it is true that it is on sale free and without a prescription in pharmacies, the best thing to do before consuming it would be to consult a doctor. The professional will tell you if magnesium citrate can be useful in your specific case and will tell you the doses.
In general we can tell you that the recommended daily amount varies depending on age and gender. It also changes slightly depending on the country issuing the recommendation:
- USA: The ODS suggests no more than 350 milligrams of magnesium supplements per day for both men and women.
- Canada: according to the Mayo ClinicIn that country, the recommended daily dose for adult men is between 130 and 250 milligrams. For women it is between 135 and 210 milligrams.
- European Union: THE European Commission points out that the adequate intake of magnesium and its supplements is 350 milligrams for men and 300 milligrams for women.
The main source of minerals for the body is food. Eating a balanced diet that includes magnesium-rich foods should be enough to meet your needs.
What presentations are there?
Magnesium citrate can come in different forms, but the most used are tablets or capsules, liquid and powder. The first are the ones we usually see in pharmacies and also the simplest to consume, given that you just need to swallow them. They are usually used to treat magnesium deficiency in the body.
As for liquids and powders, these presentations are used as laxatives. The liquid is the solution already prepared and ready to drink, while the powder is diluted in a glass of water.
What is the difference between magnesium alone and citrate?
Citrate is a type of magnesium. In this case, the combination of mineral ions with citric acid forms an organic salt. Magnesium sulfate is also a salt. Both are consumer presentations that seek to improve assimilation by the organism.
The citrated form It has greater bioavailability compared to the others. This means that the body can absorb it better.. Therefore, this variety of supplements is one of the most used.
Magnesium is sold in several forms. Choosing one or the other will depend on why we take the supplements.
Contraindications and adverse effects
Although magnesium citrate poses few health risks, there are some precautions to keep in mind. The following groups of people should avoid it or, if they take it, do so under close medical supervision:
- Children under 12 years old.
- Patients with kidney disease.
- Pregnant and breastfeeding women.
- People who consume bisphosphonates (to treat osteoporosis), antibiotics, diuretics or zinc supplements, as interactions exist.
It is also possible that consuming magnesium citrate has side effects, such as the following:
Do you need to take magnesium citrate?
The easiest and safest way to know if you need the supplement is to consult your doctor. He will evaluate you and determine if you have a deficiency or condition that requires a higher intake of magnesium.
In general, adults over the age of 70 and adolescents are more likely to suffer from magnesium deficiency. The situation manifests itself with nausea, tiredness and cramps.
But it must be kept in mind that very high levels of magnesium also cause health problems. Therefore, The consumption of supplements cannot be done without professional supervision nor without establishing the appropriate doses for each.
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