Magnesium (Magnesium Citrate) Benefits and Side Effects

Posted By Paul on Apr 15, 2007 | 1 comment

Magnesium is great for the heart. Except for this one. It’s beyond saving.

Magnesium citrate is made from a combination of magnesium carbonate and citric acid. It is considered to be one of the most absorbable forms of magnesium, an essential mineral that plays a key role in more than 300 metabolic reactions in the body.

Magnesium’s Role in the Body

Magnesium is involved in protein, fat and nucleic acid synthesis. It also helps the body use glucose, and it is a key player in the body’s energy transport system. Magnesium is also needed to inhibit muscle contractions and blood clotting. As such, magnesium citrate can be used as a muscle relaxant.

Magnesium also helps to maintain tooth enamel, and it is essential to the proper functioning of the immune system.

Magnesium and the Heart

Magnesium is also essential to heart function. People with low magnesium intake show noticeable changes in the walls of arteries and capillaries, which constrict in the absence of the mineral. This can lead to an increase in blood pressure and, ultimately, the development of cardiovascular disease. Supplements of magnesium citrate may protect against hypertension and heart disease.

The recommended daily allowance of magnesium for adults is 310 – 320 mg/day for women and 400 – 420 mg/day for men.

Foods Rich in this Supplement

Food sources of magnesium include nuts, whole grains, legumes, dark green vegetables and seafood. In the average diet, these foods are often not consumed in adequate amounts to meet the body’s need for magnesium.

In such cases, deficiencies of magnesium may warrant taking supplements of magnesium citrate, especially when conditions linked to magnesium deficiency are present.

These conditions may include muscle weakness, mitral valve prolapse, ADHD, depression, anxiety, constipation, and asthma.

Magnesium citrate may also be a useful supplement for specific groups that are at risk of magnesium deficiency, particularly the elderly, people with diabetes and those who use diuretics.

Women who use oral contraceptives may need extra magnesium as well. In addition, symptoms of premenstrual syndrome appear to respond to supplements of magnesium citrate, perhaps due of the mineral’s calming effect on the body.

Taking Magnesium & Calcium Together; It’s Important

Because calcium and magnesium work in concert, magnesium citrate supplements should be taken in doses that equal a one to two ratio of magnesium to calcium.

In other words, a person taking 500 mg of magnesium citrate should also take around 1000 mg of calcium.

The most common reasons for taking magnesium citrate supplements are as support for the cardiovascular system and as a muscle relaxant.

Side Effects

Magnesium citrate functions as a mild laxative. While this is often a desired effect, it can also be an unwanted side effect of taking magnesium citrate supplements.

Taking adequate amounts of calcium in addition to magnesium citrate can counter this effect.

Also, the gastrointestinal tract can develop a tolerance to magnesium citrate if supplements are taken in gradually larger doses rather than large amounts at once.

Where and What to Buy?

There are great many quality magnesium products on the market. Whatever you buy, just ensure a daily serving includes around 400 mg of a highly bioavailable form, like the citrate version discussed in this article.

A product like the Now Brand Magnesium Citrate from iHerb.com costs about US$10/month taking 3 caps per day (click here for purchasing options).

If you want to get the most of your supplementation though we recommend you choose a product that combines both calcium and magnesium. There are plenty of these as well, but you’re aiming for about 1,000 mg / calcium to 400 mg magnesium.

This product from Blue Bonnet nutrition, mixes the two at just the right dosage although the ingredients are sourced from different versions, which is fine. A single bottle costs around US$20 and lasts for 45 days.

 I’ve purchased supplements from iHerb.com for years. Ages, really. I recommend them because they are efficient, fast, and have a great selection. I would never recommend an online merchant I didn’t have exclusive experience with… it’s just not how I roll.