What is Magnesium Citrate?
Magnesium is a natural mineral that plays a vital role in the human body. Everything from cells, muscles, and bones to the nervous system and heart relies on it to function! While a balanced diet generally provides sufficient magnesium, there are certain circumstances where the rate of magnesium loss may exceed the rate of intake from food sources (such as green leafy vegetables, spinach, nuts, and grains).
Magnesium citrate is a compound of magnesium carbonate and citric acid. When the body is deficient in magnesium, doctors often prescribe magnesium citrate as a supplement.
The recommended daily intake of magnesium is 410–420 mg for men and 310–320 mg for women. Magnesium deficiency can occur when your diet is unbalanced or when you are ill.
The other component of magnesium citrate—citric acid—is found in citrus fruits. It acts as a natural acidity regulator and can enhance the activity of other antioxidants in the body.
Benefits
According to the Office of Dietary Supplements (ODS) at the National Institutes of Health (NIH), magnesium is the fourth most abundant mineral in the human body. Approximately half of it is stored in the teeth and bones, while the remainder is found in tissues and vital organs. Magnesium is an indispensable element that participates in over 300 biochemical reactions while maintaining the normal function of muscles, nerves, and the immune system.
As a post-workout and training supplement, magnesium helps reduce fatigue and balance electrolytes. It assists the body in energy production, supports brain and heart function, maintains stable blood pressure, and converts glucose into energy required by the brain.
Medically, magnesium citrate can draw water into the intestines to stimulate peristalsis. Therefore, it is used as an osmotic laxative to promote bowel movements and relieve constipation.
Furthermore, magnesium might be the lifesaver you’ve been looking for! It can prevent nocturnal leg cramps following intense exercise. Research from Keele University suggests that magnesium citrate can be used to treat this symptom as a replacement for quinine.
Side Effects
Magnesium citrate is not a harmful substance to the human body, but it is recommended that individuals with pre-existing medical conditions, pregnant women, and children seek medical advice before use. The most common side effects include diarrhea, bloating, abdominal pain, vomiting, nausea, and electrolyte imbalance. Overdosing can lead to low blood pressure, lethargy, and a slowed heart rate.
Recommended Dosage
If you wish to take magnesium citrate after a workout, you must consider your nutritional deficiencies and training requirements; consuming the right nutrients allows body functions to operate and develop normally. As a dietary supplement, we recommend a daily intake of 2 grams of magnesium citrate (providing approximately 300 mg of elemental magnesium). Regarding side effects, please monitor your total magnesium intake from other sources or supplements to avoid diarrhea caused by excessive consumption.
Magnesium Citrate Tablets vs. Magnesium Citrate Powder
Should you choose tablets or powder when taking supplements? The answer to this debate is entirely up to you, depending on your own considerations such as absorption speed, ease of dissolution, price, and convenience.
Powder is more easily absorbed when mixed with liquid, allowing the body to quickly replenish required nutrients. Tablets, on the other hand, present an additional barrier for the digestive system to break down.
Taking tablets ensures a precise dose every time, whereas powder might spill out of a shaker or into your gym bag. Conversely, tablets tend to be more expensive, and swallowing a specific number of pills can be difficult for some people. In contrast, powder is more convenient as a few scoops can easily be added to juice or whey protein.