benefits of magnesium citrate

14 Magnesium Citrate Benefits For Weight Loss, Sleep, Constipation…

Magnesium citrate is a commonly used mineral supplement that can help to optimize your health in several ways. In this article, we’ll take a closer look at magnesium citric to help you understand its benefits, usage, and precautions.

Magnesium keeps on being one of the minerals and elements we have in our bodies. However, when it comes to constipation issues, there must be a connection with the intestine function so that it can be successful in its promise. Here you are about to read an article that addresses the subject of magnesium citrate and its use. You will have the chance to get a thorough analysis of magnesium citrate abilities, as well as the drawbacks and safety measures.

What is magnesium citrate?

Magnesium citrate is a compound of magnesium and citric acid. It is used as a dietary supplement to provide magnesium to the body. Magnesium is essential for numerous body functions, including nerve function, muscle contraction, and bone health.

Health Benefits of Magnesium Citrate

1. Heart Health

Magnesium citrate can help to regulate blood pressure and improve heart health. In a study published in the Journal of Hypertension, supplementing with magnesium citrate was found to significantly lower systolic and diastolic blood pressure.

2. Bone Health

Magnesium citrate is essential for bone health. It helps to maintain bone mineral density and protects against osteoporosis.

3. Gastrointestinal Health

Magnesium citrate is commonly used to treat constipation. It works by drawing water into the colon, softening stools and making them easier to pass. It can also be used to treat inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis.

4. Mental Health

Magnesium citrate is known to alleviate symptoms of anxiety and depression. It may also help to improve cognitive function and memory.

5. Supports Bone Health:

Magnesium citrate is vital for maintaining strong and healthy bones. It works in conjunction with other minerals, such as calcium and vitamin D, to support bone density and prevent conditions like osteoporosis. Regular intake of magnesium citrate can help ensure optimal bone health throughout life.

6. Aids Digestion:

Magnesium citrate has a gentle laxative effect, making it a popular choice for those experiencing occasional constipation. It helps relax the muscles in the digestive tract, promoting regular bowel movements and alleviating discomfort. However, it’s essential to follow the recommended dosage and consult a healthcare professional if you have chronic digestive issues.

7. Promotes Relaxation and Quality Sleep:

Magnesium citrate has calming properties that can help promote relaxation and improve sleep quality. It plays a crucial role in regulating neurotransmitters that promote a sense of calm and relaxation in the body. Consuming magnesium citrate before bed may help you unwind and achieve a more restful night’s sleep.

8. Supports Muscle Function:

Magnesium citrate is involved in muscle contraction and relaxation. It helps maintain proper muscle function, including the heart muscle. Adequate magnesium levels can support muscle performance and reduce the risk of muscle cramps and spasms.

9. Regulates Blood Pressure:

Maintaining healthy blood pressure is essential for cardiovascular health. Magnesium citrate can help regulate blood pressure levels by supporting proper blood vessel function and reducing constriction. However, it’s crucial to consult a healthcare professional for personalized advice if you have existing blood pressure concerns.

10. Enhances Energy Production:

Magnesium citrate plays a key role in energy production within the body. It is involved in the conversion of food into energy at the cellular level. Adequate magnesium levels can support optimal energy production, reducing fatigue and promoting overall vitality.

11. Supports Nervous System Function:

The nervous system relies on magnesium for proper function. Magnesium citrate helps regulate neurotransmitters, which are essential for transmitting signals between nerve cells. Adequate magnesium levels can support a healthy nervous system and contribute to overall cognitive function.

12. Promotes Heart Health:

Magnesium citrate is beneficial for cardiovascular health. It helps regulate heart rhythm, supports blood vessel health, and contributes to overall heart function. Adequate magnesium intake may lower the risk of cardiovascular issues, including heart disease.

13. Assists in Nutrient Absorption:

Magnesium citrate plays a role in the absorption of various nutrients, including calcium and potassium. It helps transport these nutrients across cell membranes, ensuring their proper utilization by the body. Adequate magnesium levels can enhance overall nutrient absorption and contribute to optimal health.

14. Supports Mood and Mental Well-being:

Magnesium citrate is involved in the regulation of neurotransmitters that affect mood and mental well-being. It can help reduce feelings of anxiety and promote a more balanced emotional state. Adequate magnesium intake may contribute to improved mental health and overall well-being.

How to Use Magnesium Citrate: Dosage and Precautions

The optimal dosage of magnesium citrate will depend on various factors, such as age, gender, and medical history. Generally, the recommended dosage for adults is 300-400mg per day. However, it is important to consult with a healthcare professional to determine the appropriate dosage for you.

The most common form of magnesium citrate is in capsule form. It is also available in liquid form, which can be easier to ingest for some people.

It is important to take magnesium citrate with meals to avoid stomach upset. Also, it is best to avoid taking magnesium citrate in the evening as it may interfere with sleep.

Magnesium citrate is generally safe to use for most people, but it is important to consult with a healthcare professional before starting any new supplements. Magnesium citrate should be avoided during pregnancy.

What is magnesium citrate good for?

Magnesium citrate keeps on being one of the most drastic compounds in the world. It helps you to have a deep sleeping and also it can attract water molecules to the gut and make you feel full after a meal. However, its laxative action has been the number one feature of the magnesium citrate.

It comes in the form of a pill and has been one of the top preparation methods for colonoscopy. It helps ions and water to pass inside the intestine while increasing the volume of feces. You will be amazed by the quick action both in constipation and in colon cleansing as well.

Magnesium citrate used to have additional stomach ulcer protection abilities. It happened because it has been one of the compounds that were cutting the proton pump in the stomach. Talking about that, we must know that acidity has been the number one factor of ulcer creation in the stomach. 

For many years physicians were also prescribing magnesium citrate for ulcers. They were sure about its action until they realized that no progress has occurred to the healing of ulcers. The latter needs to close up since they can divert to cancer easily and without any precaution.

Finally, magnesium citrate has been a treatment for people who have gas issues. It means that magnesium citrate had the chance to remove all the remaining bacteria from the inner part of your gut. You would be soon free of the foreign bacteria to your flora that is usually causing gases to accumulate in your intestine.

Magnesium citrate for weight loss

Lately, there have been many studies showing that magnesium citrate can help you lose lots of weight. It happens through a well-known mechanism that reduces the appetite of people that are obese.

Magnesium citrate acts on the receptors of hormones in the intestine system. It can start its action even from the very beginning of its presence in your mouth. You would be thrilled to know that this compound can cover the hormone receptors that control the sense of fullness in your stomach.

Right after you start swallowing the magnesium citrate, you will feel full, and there would be no reason to eat more. Not to mention that there is the chance that magnesium citrate can downregulate your blood sugar levels to such low volumes where there is no insulin produced from your pancreas.

Scientists have also found out that magnesium citrate has been entering the Krebs cycle inside the fatty cells of your body. It happens through a complex mechanism where fatty cells are trying to take more nutrients to produce more fatty acids and increase in size.

Magnesium citrate can interfere with the direct synthesis of fatty acids. It will slow down the process of fatty acids creation and this could be beneficial for people that take lots of calories daily. By reducing the rate you produce fatty acids in your body, there is a higher chance you will be losing weight faster.

Finally, it seems like magnesium citrate could block greline, which is a powerful appetite hormone in the stomach, from attaching to the right receptors. You will feel there is no need to take more food and this can make you lose lots of pounds in the long run.

Is magnesium citrate hard to use?

It is a myth that magnesium citrate is hard to use. Lately, all pharmaceutical companies have been trying to process magnesium citrate in the form of a powder that has been dissolved in water.

The usual form of the medication keeps on being the pills. However, there are segments of the population that cannot use the pill. These include the elder people and some of the people that have undergone stomach surgery. 

Never forget that all medications passing from the stomach have to deal with the acidic action of gastric chlorine ions. It will amaze you the fact that magnesium citrate will need to be absorbed from the duodenum or the first parts of the lean intestine. 

If your physician prescribes you magnesium citrate in the form of powder you will have to take it twice a day after your meals. It will pass through your stomach and reach the duodenum where the absorption would happen rapidly. 

The presence of food in your intestine system is not a barrier to the right absorption of magnesium citrate. On the other hand, it would be wise not to start taking other medications at the same time you are using the magnesium citrate.

There is no contraindication but it may give you some hard time digesting all the rest pills. In terms of quantity, you also need to be cautious when deciding to take magnesium citrate. People have often suffered from an overdose that can cause you severe diarrhea, which may threaten your water-ions balance.

Magnesium citrate comes in a chewing shape that is absorbed slowly from your mouth and stomach. Convert to this method of receiving this compound in case you don’t wish to aggravate your intestine system. You are the one to check the right form of magnesium citrate that would be the best for your case.

How quickly does magnesium citrate work?

Magnesium citrate keeps on being one of the most fast-acting drugs in the world. As it reaches the stomach in a matter of seconds it can bind to the receptors right after it has been diluted in the gastric fluids. It means that you can have the initial action and benefits of magnesium citrate in less than five minutes after you start taking it.

This is a major improvement for all people that are having issues with their intestine systems and their digestion as a whole. Magnesium citrate reaches the optimal concentration in your blood in less than half an hour upon taking it.

It all depends on the form of the magnesium citrate either a pill or a powder. People that are drinking the powder are usually the fastest responders in terms of onset of action. We all know that passing through the stomach is not an easy task.

However, with the use of magnesium citrate in water solutions it could overpass the stomach and give its action in the duodenum or the lean intestine. There the absorption keeps on being instant. Not to mention that the blood circulation in the intestine is also higher than the stomach and the magnesium citrate can soon enough reach the optimal blood levels.

There are certain reasons why magnesium citrate cannot reach the fast-acting onset. First, the presence of acidic fluids in your stomach can bar the passage of the compound to the lower parts of your digestive system. It can make you wait longer to observe the actions of magnesium citrate.

Additionally, there is the chance that your body metabolizes a lot faster than magnesium citrate than others do. You will know that after the initial trials since you would be the one requiring a greater dose scheme than the one you have already tried.

Can you take too much magnesium?

There are certain times when you can say you had a magnesium overdose. It usually happens if you take more than ten pills of magnesium citrate at once.You can’t take too much magnesium citrate, however, it is not dangerous for your health, as long as the toxic dose is close to forty pills.

Magnesium is a usual mineral that resides in your bones and hair. We all need magnesium to make our nervous system works right. It seems like magnesium takes part in the right ion transport through the cell membrane of the nerve cells. It is a necessary function to keep our brain working properly.

However, you will know that you had too much magnesium in your blood when you start trembling with no reason. It is the first sign of hyperactivity of the nervous system that sends spontaneous signals to the muscles to contract.

Not to mention that overconsumption of magnesium will make you lose your appetite. This may be beneficial for people that are obese, it could also be dangerous for people that are in normal weight and could obtain the habit of anorexia nervosa.

Moreover, too much magnesium can cause you diarrhea and other intestine distress issues. You will know that you had too much magnesium if you start feeling dizzy with no certain reason. There is always the chance to reverse all these reactions simply by consuming calcium tablets that are diverting the magnesium to the urinary tract, thus secreted from your body.

Finally, people who have experienced a magnesium overdose are usually mentioning an odd metallic taste in their mouths. It happens due to the coverage of the tongue taste receptors from magnesium that blocks every other nerve signal to your brain. 

Hopefully, you can fully reverse the situation and find your overall health once more. Magnesium citrate keeps on being a safe drug for you to take since you are always following your physician’s advice.

Is magnesium citrate safe?

Magnesium citrate keeps on being one of the safest drugs on the planer. Both magnesium and citrate roots can easily penetrate the cell membranes and bring the mineral balance to your body.

There is no reason to worry in case you had an overdose. The effects are reversible and there is no reason to lose your temper. Either in the pill or the powder form magnesium citrate remains one of the safest drugs in the pharmaceutical industry.

The adverse effects are only temporary and include tremor and some headaches that can be apparent to people that had more than ten times exceeded the normal dose.

Some incidents of abdominal pain and loss of appetite are also apparent but are rare to the general population. The important aspect is that magnesium citrate has no certain contraindication for the sensitive parts of the population. People that are over the age of 75 and teenagers can take it and find a solution to their digestive issues.

Not to mention that magnesium citrate is also safe to take while a woman is pregnant. There have been reported no adverse effects during pregnancy and some studies are also prolonging its action while mothers are breastfeeding their newborns.

As a result, there is no reason to worry about magnesium citrate. It is a natural extract and doesn’t affect at all the liver function which is the chemical lab of your body.

Magnesium citrate for kidney stones

Magnesium citrate may have some potential benefits for kidney stones. It can help prevent the formation of certain types of kidney stones by inhibiting the crystallization of calcium and oxalate in the urine. Additionally, magnesium citrate may help increase urine volume, which can aid in flushing out stones and reducing the risk of stone formation. However, it’s important to consult with a healthcare professional for personalized advice and guidance regarding kidney stone prevention and treatment.

Magnesium citrate for Athletes

Magnesium citrate can provide several benefits for athletes. It plays a crucial role in muscle function, energy production, and protein synthesis. Adequate magnesium levels can help optimize athletic performance, reduce muscle cramps, enhance recovery, and support overall muscle health. However, it’s important to consult with a healthcare professional or registered dietitian for personalized advice on magnesium supplementation and to ensure proper dosage based on individual needs and circumstances.


Magnesium citrate is a powerful mineral supplement that can provide numerous health benefits, including regulating blood pressure, improving bone

Magnesium citrate has helped lots of people to find their optimal solution to constipation and weight control problems. It has been available in certain forms and dosages.

Lately, the powder has been gaining much attention from the experts. It has been associated with fewer adverse effects and better patient compliance. That is why it is of crucial importance to always have in mind that magnesium citrate can do miracles to people who deny taking any other medication for their conditions.

When you are taking magnesium citrate, you have to ensure that you don’t have an empty stomach. It works better with people that are obese and if taken in the right dosage may create miracles to your weight loss program.

People all over the world have plenty of things to say about magnesium citrate efficacy. The long term action of the drug is apparent and this is your chance to enhance your health by taking it regularly.

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