Magnesium Citrate

Top Reasons To Consider Magnesium Citrate

Magnesium is a necessary mineral that contributes to overall health. This mineral is used by your body for many processes, including protein synthesis, proper muscle and nerve function, blood glucose control and blood pressure regulation. There are many forms of Magnesium, all of which support your health in different ways.

Magnesium citrate is a combination of citric acid and magnesium. While it's found in many different types of food, it is also widely available as a supplement. Let’s explore when it may be beneficial to take this form of magnesium and how to select a quality supplement. 

Key Health Benefits of Magnesium Citrate

Magnesium citrate is used short-term to help ease constipation and soften stool. It does this by pulling in more water to the intestines, allowing for easier bowel movements. 

It is also known for its bone health effects. Recent studies have found that when those with deficiencies took a magnesium citrate supplement, they noticed an improvement in bone health, and they had a lower risk of fractures. These results could partly be because magnesium can also support the activation of vitamin D, another essential nutrient in maintaining healthy bones. 

Magnesium citrate is also used for migraine relief. Several studies have found it a beneficial remedy to treat migraines and headaches, and magnesium citrate, in particular, provides faster absorption and relief. 

Magnesium is known for its pivotal role in maintaining heart health and rhythm. It’s also suggested that higher doses of this mineral play a role in maintaining healthy blood pressure, which can prevent stroke. 

Lastly, magnesium citrate is favoured amongst gym goers for its muscle function and recovery benefits. 

Understanding When Magnesium Citrate Is The Right Choice

The daily magnesium recommendation for adults is 350mg. While this can be obtained through supplements, many foods contain magnesium, such as:

• Nuts & Peanut Butter
• Beef
• Poultry
• Salmon
• Milk & Yogurt
• Brown Rice
• Raisins
• Bananas

However, most people don’t eat these foods in high enough amounts to meet the recommended daily amount. Speaking with your healthcare practitioner can give you insight into whether you should consider a magnesium supplement. If you are taking magnesium citrate for its laxative effects, follow labelling directions. 

Magnesium Supplement Varieties

Magnesium citrate is available in capsule, powder, veggie capsule, and liquid formats to suit many needs. 

Liquids and powders are easy to take and offer a strong laxative effect because they are taken with or in water. They are also a great option for those who have difficulty swallowing pills. 

Capsules and veggie capsules are a good option for those who like convenience or are on the go. These formats are also beneficial for those looking for muscle recovery and support. 

Key Considerations & Side Effects

While magnesium citrate is generally well tolerated, some may experience mild digestive symptoms, including:

• Abdominal discomfort
• Nausea
• Gas
• Cramps
• Diarrhea

and less common side effects like:

• Irregular or slow heartbeat
• Drowsiness, confusion or mood changes
• Dizziness

If you experience these or any other adverse side effects, discontinue use and speak to your health care practitioner. 

Those with Crohn’s or celiac disease may notice magnesium depletion over time due to malabsorption of nutrients. Type 2 Diabetics can notice a magnesium loss due to increased urination and magnesium excretion. Those with alcohol dependence can have magnesium deficiency due to an imbalance due to vomiting, diarrhea, liver disease, gastrointestinal issues and more. Natural aging can also cause a deficiency and need for supplements due to the natural decrease in the body’s ability to absorb nutrients. 

While too much magnesium from food sources doesn’t pose a threat, too much magnesium from supplements or doses containing laxatives or antacids can cause adverse side effects. Follow labelling directions or speak to your health care practitioner to find a safe dosage of magnesium for your needs. 

Shopping For Quality Magnesium Citrate Supplements

When shopping for natural health supplements, it’s important to select products that are trusted, made with pure ingredients, formulated to be highly bioavailable, and free from unnecessary fillers. 

Some of our favourite Canadian brands for magnesium citrate are:

• Naturopathic Labs
• Natural Factors
• Naka
• Natural Calm
• Organika