The Importance of Magnesium Citrate
What is Magnesium Citrate and How is it Beneficial?
Magnesium citrate is one of the most abundant minerals in the body, playing numerous essential roles in our overall health. Unfortunately, most people don’t get enough, even if they follow a healthy diet.
by Greg Montoya
It’s found in the earth, ocean, plants, humans and animals. In your body, 60% of magnesium is located in the bones. The rest is found in fluids (blood, etc.) soft tissues and muscles. As a matter of fact, all cells in the body contain magnesium and needs it to function efficiently.
The “Helper Molecule”
One of magnesium citrate’s main functions is to serve as a “helper molecule”, aka co-factor. Thus, found in the biochemical reactions that are continually carried out by enzymes. The fact is that, magnesium is involved with over 600 reactions in the body, which include the following.
- Helps convert food into energy.
- Assists in the generation of new proteins from amino acids.
- Helps develop and restore RNA and DNA.
- Plays a part in muscle contraction and relaxation.
- Can help regulate neurotransmitters that transport messages throughout the nervous system and brain.
Following are additional benefits of magnesium citrate:
One of the most common benefits is that it relieves the signs and symptoms constipation. Besides its laxative effect, it’s commonly used in bowel preparations before CT scans, X-rays and MRIs of the abdominal area. In addition, magnesium is often used as a cathartic agent. This is to clean and prepare prior to diagnostic procedures, gastrointestinal operations and colonoscopies.
Enhances Exercise Performance
Research indicates that supplementing with magnesium citrate can enhance exercise performance for everyone from extreme athletes to the elderly. While exercising, most people require 10 to 20% more magnesium than when they’re in the resting state. This is based on the activity. It also helps transfer blood sugar into the muscles. For example, disposing of lactate that can build up in the muscles which causes pain during exercise. Studies have shown that athletes that used a magnesium supplement for a month benefited tremendously. For instance, had faster swimming, cycling and running during a triathlon. In addition, they experienced a reduction in stress hormone and insulin levels.
Benefits Those with Type 2 Diabetes
Studies have shown that approximately 48% of people with type 2 diabetes have lower levels of magnesium citrate in their blood. Therefore, this may end up impairing insulin’s ability to control blood sugar levels. On top of that, studies show that people with low magnesium intake levels are at an increased risk of developing diabetes.
May Lower Blood Pressure
According to a recent collection of data from varying studies, taking a magnesium citrate supplement could lower blood pressure. Studies show that people that took 450 mg of magnesium a day saw a considerable decrease in diastolic and systolic blood pressure. According to a study released in the European Journal of Clinical Nutrition, taking this supplement can reduce systolic blood pressure by up to 4 points. Also, reduce diastolic blood pressure by up to 3 points.
Having a low level of magnesium citrate has been associated with chronic inflammation. Thus, one of the drivers of obesity, chronic disease and aging. A study on children with lowest levels of blood magnesium citrate had the highest levels of C-reactive protein (CRP) inflammatory marker. Unfortunately, they also had higher triglyceride, blood sugar, and insulin levels. Including, various other indicators of inflammation in overweight people, older adults and those that are pre-diabetic. Magnesium citrate supplements can reduce CRP. In addition, foods that include dark chocolate and fatty fish are tremendously beneficial.
Helps with Vitamin D Absorption
Magnesium helps ensure the absorption of Vitamin D. Mostly, it’s associated with improved protection against osteoporosis, a weak immune system and various other illnesses. Also, Vitamin D, magnesium citrate, vitamin K and calcium help maintain bone density and regulate bone metabolism.
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Helps Fight Depression
Research shows that this mineral plays many important roles. For example, in brain function, depression and frame of mind. Most importantly, those with significantly low levels of magnesium are at an increased risk for depression. Therefore, people experiencing mild depression that take this supplement can feel a difference in as little as two weeks.
Helps Fight Symptoms of PMS
Premenstrual syndrome (PMS) is a common condition among women. It exhibits symptoms that include abdominal cramps, water retention, irritability and fatigue. Therefore, magnesium citrate has been shown to reduce water retention, improve mood, and relieve other symptoms of PMS.
Symptoms of Low Level Magnesium Citrate
Symptoms of low level magnesium include a loss of appetite, nausea, vomiting and fatigue. According to the National Institute of Health, an extreme magnesium citrate deficiency can cause many symptoms:
- Muscle cramps
- Abnormal heart rhythm
- Personality changes
Magnesium Citrate Supplements
Dietary sources are always the best choice. But, if you have a medical condition that effects the absorption of magnesium citrate take a supplement. Also, if you feel your diet may be lacking. Above all, a high quality supplement will help ensure you don’t end up with a deficiency.
The magnesium citrate dosage depends on a person’s age. It’s important to follow the dosage recommendations carefully for each type of product (pill form, liquid or powder). Each works differently.