The Top 7 Health Benefits of Magnesium Citrate

In the world of dietary supplements, magnesium stands out as an essential mineral and key electrolyte necessary for over 600 biochemical reactions in the body.¹ It plays a crucial role in energy production, muscle and nerve function, heart rate and blood pressure regulation, bone maintenance, respiratory health, blood sugar control, and more. With various types of magnesium supplements available, choosing the right one can be confusing. Magnesium citrate has emerged as a popular choice, and for good reasons. Here’s a detailed look at the benefits of magnesium citrate and why you might consider it over other forms of magnesium.

The Importance of Magnesium

Many people do not get enough magnesium through diet alone, as much of the magnesium content of food is lost during processing.² Additionally, even those who get a substantial amount of unprocessed fruits and vegetables may still be deficient. Studies have shown that our soils now contain less magnesium than they did 50 years ago.² Furthermore, magnesium deficiency is a frequent side effect of many common drugs including antibiotics, “water-pills” (diuretics), drugs that suppress the immune system, acid-blocking drugs, and chemotherapies.³ It’s easy to see why magnesium deficiency has become so common in Western culture.

The Health Benefits of Magnesium Citrate

1. Enhanced Absorption and Bioavailability

One of the most significant advantages of magnesium citrate is its bioavailability. This means that your body can absorb and utilize it more efficiently than some other forms of magnesium.* Magnesium citrate is a combination of the essential mineral, magnesium, with citric acid. Research indicates that magnesium citrate is more readily absorbed in the digestive tract compared to other types of magnesium such as magnesium oxide and magnesium sulfate.⁴* Other highly bioavailable forms of magnesium include magnesium glycinate, magnesium taurate, and magnesium malate.

2. Stool Regularity

Magnesium citrate is widely recognized for its use as a natural laxative. It works by drawing water into the intestines, which helps to soften stool and promote bowel movements. For individuals struggling with occasional constipation, a dose of magnesium citrate can offer quick relief without the harsh effects of stimulant laxatives.* This property makes it a dual-purpose supplement, supporting both magnesium levels and digestive health.* [Note, loose stools are a common side effect of taking too much magnesium. If this occurs, decrease your dose until bowel tolerance is achieved.]

3. Healthy Muscle and Nerve Function

Proper muscle and nerve function rely heavily on adequate levels of magnesium. Magnesium citrate can help to maintain the proper balance of these functions, which is particularly beneficial for athletes and individuals with active lifestyles.* It can help prevent cramps, spasms, and muscle soreness, allowing for better performance and quicker recovery.^5,6*

4. Heart Health

Magnesium plays a critical role in supporting a healthy heart. It aids in regulating heart rhythm, supports healthy blood pressure, and helps support healthy blood flow in the arteries. In addition, adequate levels of magnesium are necessary for healthy insulin and blood sugar levels.⁷ Magnesium citrate, with its superior absorption, ensures that you receive these heart health benefits more effectively compared to other types of magnesium.*

5. Bone Health

While calcium and vitamin D often take the spotlight for bone health, magnesium is equally crucial to build healthy bones. Magnesium is essential for the activation of vitamin D, which helps regulate calcium and phosphate balance to maintain healthy bone structure.⁸ Magnesium citrate can contribute to overall skeletal health, making it a valuable supplement for those looking to support their bones.*

6. Support for Chronic Headaches

For those who suffer from certain types of headaches, magnesium citrate might offer some relief.⁹* Supplementing with magnesium citrate may reduce the frequency and intensity of attacks, providing a natural alternative to medication for many individuals.¹⁰*

7. Healthy Mood Responses

Magnesium is crucial for brain function and healthy mood response. It has a calming effect on the nervous system.^11,12 Magnesium citrate’s effectiveness in boosting magnesium levels can therefore contribute to improved mental health and overall well-being.*

Why Choose Magnesium Citrate Over Other Forms?

Magnesium citrate stands out as a highly effective and versatile supplement, suitable for addressing various health needs from muscle and nerve function to heart health and mental well-being. Other forms of highly bioavailable magnesium include magnesium glycinate, Triple Magnesium Complex and magnesium malate.

Always consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your health needs and conditions.

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References

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