Geschatte leestijd: 3 minutenMagnesium is a crucial mineral involved in hundreds of processes in our body, from assisting with muscle function to stabilizing blood pressure. It comes in many forms, but Magnesium Citrate is one of the most popular and effective forms available.
This article will highlight the numerous benefits of Magnesium Citrate, including how it can help improve your sleep, reduce stress, and support your overall health and well-being.
What is magnesium good for?
Magnesium is an important mineral involved in many processes in the body. It plays a role in the nervous system, muscle function, and helps reduce fatigue.
One form of magnesium often recommended as a dietary supplement is magnesium citrate. This form contains a highly absorbable form of magnesium because it is bound to the citrate compound.
This ensures high bioavailability, meaning it is well absorbed by your body.
The recommended daily dosage of magnesium varies, but for adults, it averages around 377 mg per day.
Since you also get magnesium through your daily diet, magnesium citrate tablets or capsules are often available in a dosage of 200 mg elemental magnesium.
It is also possible to purchase magnesium citrate powder and mix it with water, juice, or yogurt.
What enhances magnesium absorption?
The absorption of magnesium can be influenced by various factors. One of them is the presence of other minerals. For example, high intake of calcium can decrease magnesium absorption.
Therefore, it is important to maintain a balanced ratio of calcium and magnesium in the diet. Additionally, it is better to take magnesium supplements during a meal, as this promotes absorption.
Avoid taking magnesium oxide or magnesium sulfate, as these forms are less well absorbed than magnesium bisglycinate and magnesium citrate.
Which magnesium works best?
There are various types of magnesium supplements available on the market, and it can sometimes be confusing to know which one works best. Generally, organically bound magnesium, such as magnesium citrate and magnesium bisglycinate, is better absorbed by the body than inorganic forms like magnesium oxide and magnesium sulfate.
Difference between magnesium citrate and magnesium malate?
Magnesium citrate and magnesium malate are two different types of magnesium supplements. Both forms of magnesium are well absorbed by the body, but there are some differences that may be important, depending on why you are taking a magnesium supplement.
Magnesium citrate is made from magnesium bound to citric acid. It is especially good for muscle function and maintaining normal bones. It is also known to help reduce fatigue and tiredness.
Magnesium citrate is often recommended at a dosage of 200 mg per day, which usually corresponds to 1 tablet.
Magnesium malate, on the other hand, is made from magnesium bound to malic acid, an organic acid naturally found in apples and other fruits.
This form of magnesium is particularly known for its ability to help reduce muscle pain and fatigue. It is also used by people with fibromyalgia or chronic fatigue syndrome.
Any side effects of magnesium?
Magnesium is an essential mineral involved in many bodily processes, but like any supplement, there are potential side effects.
While it is relatively safe, especially since excess magnesium is generally excreted through urine, taking too much magnesium, especially in supplement form, can still have some unwanted effects.
One of the most common side effects is diarrhea and other gastrointestinal complaints. This is because magnesium helps relax the muscles in the intestines, which can lead to accelerated bowel movements.
Other possible side effects may include nausea, abdominal cramps, or even, in extremely rare cases, irregular heartbeat.
Optimal absorption of Magnesium Citrate
Magnesium is a crucial mineral involved in more than 300 enzymatic reactions in our body. It plays a role in everything from muscle function and nerve transmission to blood pressure regulation and energy production.
Despite its importance, many people have a deficiency in this vital mineral. If you’re considering buying magnesium citrate as a dietary supplement, here are some tips to ensure you get the most out of your supplement.
- Take it with a Meal: Magnesium citrate is best absorbed when taken with a meal containing fat. The nutrients from the meal help with magnesium absorption in the intestines.
- Monitor the Dosage: The recommended daily dosage of magnesium varies based on age and gender, but generally, it’s advised not to exceed 400 mg of magnesium per day unless otherwise advised by a physician.
- Watch for Side Effects: While magnesium citrate is generally well-tolerated, some people may experience side effects such as diarrhea. If this occurs, reduce the dosage.
- Combine with Calcium: Magnesium and calcium work together for many bodily functions, so it may be beneficial to take these minerals together. However, do not exceed the recommended dosage.
