7 Magnesium Citrate Benefits

While you might typically associate the words "chemical reactions" with a lesson from high school, you might not associate them with magnesium—a powerful and versatile mineral that plays a major role in keeping your body healthy.

Unlike other minerals that serve more specific roles, magnesium is a "connective thread" that helps more than 300 enzymes carry out critical chemical reactions in the body and supports many different functions of overall health—including bone health, building lean muscle mass, and maintaining already-healthy blood sugar and blood pressure levels, just to name a few.

And while you may not think of magnesium as the most urgent supplement to add to your regimen, its health benefits are numerous. In this article, we're going to break down how they work and all the benefits this mighty mineral offers you.

What is magnesium citrate?

Magnesium is the body's fourth most abundant mineral, just behind sodium, potassium and calcium, and is also one of the body's electrolytes.

There are several different forms of magnesium, and each serves a different purpose. Some of the most noteworthy types of magnesium include magnesium oxide, acetyl taurinate, L-threonate, succinate, carbonate, and citrate—with the oxide and citrate forms being the most prevalent.

This mineral is typically found in foods like fish, poultry, and beef, as well as plant-based foods like leafy greens, whole grains, and legumes. For many individuals, this is enough to meet your nutritional intake needs.

Unfortunately, for some, there's no guarantee that they're meeting their body's target amount even if they're consuming magnesium-rich foods. This can be due to any number of factors, including alcohol consumption or general difficulty absorbing this nutrient.

In this case, this is where supplementation can be useful, and there are several magnesium supplement options to meet your individual needs. Typically, combination magnesium supplements will give you the best value for holistic health, but standalone supplements are taken for a variety of reasons.

Pro tip: Magnesium citrate, the combination of magnesium salt and citric acid, has high bioavailability, so you get a lot of bang for your buck by taking this supplement every day.

7 health benefits of magnesium citrate

While different forms of magnesium serve different roles in your health, many of the benefits of magnesium citrate apply to magnesium in general. Let's dive into some of those benefits:

1. Encourages healthy insulin metabolism

Insulin is created by the pancreas and converts sugar to energy, and an NIH study found that a combination of magnesium plus zinc for three months benefited subjects' healthy glucose metabolism, among other heart health markers.

2. Supports kidney health

Your kidneys are one of the major organs responsible for filtering waste products and other toxins from the body, along with producing urine and regulating bodily fluids. In recent years, research has found that maintaining a healthy magnesium intake can help bolster the healthy function of the kidneys.

3. Promotes overall muscle health

As you continue to grow and age, maintaining strength and muscle mass is extremely important to a person's vitality. Magnesium can play a role in this—it helps maintain normal muscle function and overall muscle relaxation.

And, for all the athletes reading this: studies found that individuals who took magnesium supplements had better muscle recovery after supplementing compared to baseline, and even some evidence of better performance on the field. So, whether you're an athlete or just looking after your muscular health, incorporating daily magnesium supplements may be a great companion to your existing training regimen.

4. Maintains optimal bone health

The human body is made up of over 200 bones—making maintaining their health crucial to your overall well-being. Magnesium has been shown to influence the body's bone matrix—an important component of strong, healthy bones.

Studies have shown that consuming between 250 mg and 1800 mg of magnesium in the form of citrate, carbonate or oxide can confer benefits in terms of bone mineral density—so you may want to consider evaluating your dosage of magnesium if bone health is your goal. Being proactive is the best way to ensure your bones remain in tip-top shape through all of life's stages.

5. Supports a healthy mood

Magnesium can also play a major role in promoting mental health and clarity. In addition to helping nerves transmit their messages more effectively, magnesium also helps influence stress hormones, allowing you to have better-quality sleep, a happier mood and a calmer state of mind.

6. Promotes a healthy heart

Using magnesium also supports heart health and the cardiovascular system, as it helps relax the smooth muscles within blood vessels. This supports a healthy heart rhythm and helps maintain already-healthy blood pressure and blood sugar levels.

7. Helps relieve occasional constipation

Magnesium is known for helping move water into the intestines, which makes it a great option for optimal digestion. Taking magnesium in different forms may help relieve occasional constipation as seen in clinical studies. Increased dietary magnesium intake is also associated with increased stool frequency. Choose magnesium specifically labeled for digestive support to ensure you are getting the appropriate dosage.

While the whole-body benefits of magnesium speak for themselves, this list is non-exhaustive—remember, this mineral supports hundreds of chemical reactions in the body! This means maintaining optimal magnesium levels is key to maintaining optimal health.

Now that we've explored what magnesium is, and all its benefits, let's address some common questions about dosage and the best ways to ensure you're meeting your body's intake needs.

How can I take magnesium citrate?

There are many forms of magnesium citrate. Though it's sometimes taken as a liquid, you can find magnesium in several forms—with capsules and tablets being the most common. Remember to take all your supplements as needed, and always carefully read the label on anything you plan to take regularly.

In addition, you can increase your magnesium intake by meeting all your nutritional needs and ensuring you're eating enough greens, whole grains and nuts.

Is it okay to take magnesium citrate daily?

Research shows that it is safe to use magnesium citrate daily. However, as with all health matters, be sure to consult with your doctor before taking any form of magnesium. And make sure you're getting the most out of this mighty mineral by eating a healthy diet, getting adequate sleep and exercising regularly.

It's also worth keeping in mind that magnesium isn't a magic bullet, and your healthcare provider can be a great resource to discuss any other health needs or goals.

Taking magnesium supplements is a great way to be proactive about preserving the health of several parts of your body, including the heart, bones, muscles and mind. And the best part? You can check a lot of these boxes with just one daily capsule or tablet. It's just a matter of finding the right magnesium supplement that works for you!

References

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