Magnesium is one of the most popular dietary supplements. Its popularity is associated with a very wide spectrum of activity, as well as a high risk of deficiency of this element, which is important for the body. Athletes, as well as people exposed to stress and loads of the nervous system, supplement magnesium most often. We really need magnesium each and every day. Magnesium citrate is a very important concept associated with magnesium. What is it and why should we pay attention to it? When should you reach for magnesium citrate tablets? What are the benefits of magnesium citrate supplementation for your body?
Magnesium citrate – what is it?
It is an organic chemical compound from the citrate group: a combination of citric acid and magnesium salts. This combination is considered one of the most easily absorbed forms of magnesium, and therefore one of the best and most recommended for supplementation. Citrates are organic compounds that provide up to several times more absorption of mineral ions than their inorganic forms, such as carbonates, sulfates or phosphates that break down in stomach acids. Magnesium in the form of citrate is the best choice and a guarantees high bioavailability.
Magnesium citrate benefits
Magnesium is one of the most important elements necessary for the proper functioning of the body. It contributes to the activation of about 300 enzymes for protein, carbohydrate, fat and nucleic compounds metabolism. The beneficial effects of magnesium on the heart and blood vessels are well known. How else does magnesium citrate work in the body? What impact does it have on our health and well-being?
Magnesium citrate:
- reduces the risk of atherosclerosis and osteoporosis
- improves sleep quality
- reduces hyperactivity of nerve cells, and thanks to that it has a calming effect
- supports the immune system
- prevents myocardial hypoxia
- protects against blood clots
- soothes menstrual problems
- regulates muscle tone, thus preventing cramps
- prevents the accumulation of bad cholesterol in the arteries
- helps with constipation by stimulating bowel movements and helping to relax smooth muscles
Magnesium deficiency symptoms
As you can see, the impact of magnesium to the body is really big. This is why you should really care about providing yourself the proper dose, which is set at 300mg for women and 400mg for men a day. Keep in mind that magnesium deficiency is commonplace these days. How do you recognize the symptoms of magnesium deficiency
Nowadays, most of us are exposed to magnesium deficiency. Appropriate amounts should be provided with a diet, by reaching for peas, spinach, hazelnuts, dark chocolate or mackerel and cod. Unfortunately, cooking vegetables causes a loss of up to 75% of magnesium, and industrial food processing additionally depletes the content of this valuable element in foods. It is worth adding that drinking alcohol and consuming excessive amounts of saturated fatty acids negatively affect the absorption of magnesium from the gastrointestinal tract.
Other causes of deficiency include prolonged stress, chronic diarrhea and vomiting, taking antibiotics and birth control pills, the use of diuretics and laxatives, and neurological diseases.
How to recognize magnesium deficiency?
Magnesium deficiency symptoms:
- palpitations, arrhythmia
- headaches, nausea
- sudden dizziness
- calf cramps
- restless legs syndrome
- twitching of one of the eyelids
- feeling of numbness and tingling in the limbs
- hypertension
- sleep disturbances and difficulty concentrating
- depressive disorders, irritability, anxiety
- dysmenorrhea
- increased hair loss, brittle nails
- and many others
Apart from a healthy, varied and balanced diet rich in foods providing magnesium, you should consider dietary supplements with magnesium citrate capsules or tablets to avoid magnesium deficiency.
High magnesium level symptoms
Is it possible to overdose while taking magnesium citrate tablets or capsules? Hypermagnesaemia associated with the consumption of magnesium in foods is almost unseemof due to the lower content of this important element in today’s foods. The risk of reaching too high magnesium levels is also negligible with proper supplementation. The exception is people whose kidneys do not work properly and do not remove excess of this element from the body. This situation can occur in people with hypoadrenalism and hypothyroidism, as well as in the elderly and struggling with kidney disease. Therapy based on preparations containing lithium may contribute to excess magnesium. Hypermagnesaemia is also found in cancers and signals the severity of cancer.
How can you recognize high level of magnesium?
Mild hypermagnesemia often has no symptoms or causes weakness, nausea, dizziness and headaches, constipation. In case of major deviations from the norm, the following symptoms may be noted:
- breathing problems
- chest pain
- hypotension
- slow heartbeat
- cardiac arrest
- low blood calcium
Severe hypermagnesaemia brings a threat of coma and can also be life threatening. You don’t have to be afraid of such extreme situations if you’re supplementing magnesium citrate along with the manufacturer’s directions and don’t take more capsules or tablets than described as the daily allowance.
Magnesium citrate capsules and tablets – supplementation
Magnesium is available in many dietary supplements in many forms. Manufacturers offer magnesium in capsules, tablets, effervescent tablets and even in syrup.
Which magnesium citrate supplement should I choose?
It’s best to choose supplements that combine magnesium citrate, zinc and vitamin B6. Why? Their complementary action makes them much better absorbed, more efficient and noticeably improves the well-being and condition of the body.,
Magnesium citrate capsules will be a better choice than magnesium citrate tablets because the active substance will be released gradually, but the capsule will dissolve faster than the tablet. What’s more, tablets are heavier than capsules most often, and this is usually caused by the use of artificial additives in tablets, such as fillers or coloring agents. Only the active ingredient, e.g. magnesium citrate and the neutral capsule shell, can be found in supplements that have an easy-to-dissolve coating.
When choosing a magnesium citrate supplement, pay attention to the dose of the active ingredient. Not every product available on the market offers a daily dose of magnesium that will cover the body’s need for this ingredient. Every day, take about 300 – 400 mg of magnesium – depending on your age and health.
Where can you buy magnesium citrate?
You can find many products containing magnesium in various forms on the market. Where to buy magnesium citrate to make sure you get a high quality product?
Vitamin preparations that are supposed to serve our health should be only bought in proven and trustworthy places. Pharmacy is a good place, because you can find a wide selection of dietary supplements of varying quality and price there. When choosing a product, it’s worth to consult pharmacist who will recommend the most effective, best-quality preparation that meets the customer’s price expectations. Bear in mind that the price of magnesium depends primarily on the form used in the magnesium preparation (organic forms will dictate a higher price), the dose of the active substance and the presence or absence of artificial additives. The price of magnesium citrate will be usually higher than the price of a supplement containing inorganic forms of magnesium.
Should you go for getting supplements in a convenience store ort other places offering them? It will be hard to get some professional advice there. Vendors rarely have the appropriate knowledge to advise the customer which product they actually need.
Cheers magnesium citrate
[ZMB6 RIGHT]ZMB6 from Cheers is a product providing magnesium in the best form, and the ingredients list has been enriched with an organic form of zinc and highly absorbable vitamin B6. Capsules are convenient to use, easily dissolving and gradually releasing its valuable content. Vegetarian capsules without gelling agents offered by Cheers contain the most appropriate doses of magnesium, zinc and vitamin B6. That’s as much as 320 mg of magnesium in a daily serving.
Cheers magnesium citrate capsules have very good bioavailability and meet the criteria of a clean label formula. The product does not contain any enhancers, artificial ingredients or coloring agents. It is a completely safe choice for anyone looking for a magnesium citrate supplement of the highest quality.
You can get the ZMB6 supplement directly from the manufacturer in the brand’s official online store. It’s a convenient way to get your magnesium citrate supplement. Additionally, you can take advantage of the extensive knowledge base, where you can find numerous articles about health and helping in making a good choice while looking for vitamin and mineral products that will meet your expectations.
Who should supplement magnesium citrate
Each of us needs magnesium to function properly. Too low doses of magnesium can very quickly lead to its deficiency, which is a special indication for supplementation. When you see symptoms of insufficient amount of this element in your body, you should consider buying a reliable, high-quality magnesium citrate supplement.
Who should supplement magnesium citrate?
- athletes, exposing their body to great physical and mental effort
- people struggling with heart diseases
- pregnant and lactating women
- people exposed to constant stress and pressure
- school children and adolescents
- elderly people
- mentally working people
Bear in mind that magnesium citrate supplements should be used prophylactically, and not only when deficiency and related symptoms occur. Do not be afraid of magnesium overdose, because its excess is efficiently removed by the kidneys in the urine. Supplementation as recommended by your doctor or along with the manufacturer’s directions is completely safe. Regardless of whether you choose magnesium citrate in tablets or capsules, it is important to take the right dose of active substance regularly. Only regular supplementation brings good effects and benefits to your health.
Sources:
https://en.wikipedia.org/wiki/Magnesium_citrate
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3020380/
https://www.healthline.com/nutrition/magnesium-dosage
