How much magnesium citrate?

We all know that minerals play an important role in maintaining good health. One such mineral is Magnesium, which is essential for over 600 biochemical reactions in our body! But the question arises- how much magnesium do we need to consume daily?

Magnesium Citrate is a popular form of supplement because it has high bioavailability and can easily be absorbed by our bodies. In this article, we will dive deep into the world of Magnesium Citrate and try to understand its dosage requirements.

What Is Magnesium Citrate?

Before proceeding further, let’s first understand what Magnesium Citrate really is. Essentially, it’s a combination of Magnesium and Citric Acid – two compounds that come together to form one powerful supplement.

Citric acid helps neutralize stomach acid while simultaneously binding with free ions available in the intestines. This makes it easier for cells located there to absorb both magnesium and calcium (another ion catalyst). Because citrates are acidic molecules – pH < 7 due to their presence-, they also stimulate gastric juice secretion— stimulating digestion as well as absorption efficiency.

Recommended Daily Dosage

The recommended dietary allowance (RDA) varies according to sex and age groups. Men aged between 19-30 years must take a minimum of 400mg per day; females require slightly lower doses: those aged between19-30 years should consume at least 310 mg/day[1].
When someone has chronic alcohol use disorder or gastrointestinal disorders such as celiac disease or Crohn’s disease affecting diet intake, oral supplementation up t o500mg may recommended by healthcare providers[2].

It’s important though not exceed more than allowable upper limit tolerable level through foods & supplements which for Mg adults generally maxes out around ~350mg [3].

What if youre facing symptoms related so based on gender/ weight/ prior medical history you might need modified values as per Doctor’s advice.

What Happens If You Don’t Get Enough Magnesium?

Magnesium is essential for proper nerve and muscle function, heart rhythm regulation, blood sugar levels’ management and bone health. In fact, low magnesium level or hypomagnesemia increases risks to Cardiovascular diseases[4]and neurophysiological imbalance (anxiety/ depression) among so many others.

Symptoms of abnormal levels may manifest in forms of twitching muscles or cramps post-exercise during sports events [5]. Prolonged deficiency can also lead digestive issues particularly constipation which could further cause urinary retention due pressure onto bladder area.

Too Much Of A Good Thing Can Be Harmful

Although a deficiency in this vital mineral can be detrimental to our overall health, sometimes we might have too much of it; resulting a condition called Hyper-magnesemia.
Also greater than 350mg/day doesn’t necessarily mean better results from intake via different modes.[6]

When the body’s magnesium balance gets altered negatively following overdose symptoms arising include lethargy , confusion , seizures & cardiac dysrhythmias[7][8].

Therefore situations like poly-supplementation over milk-based products need review since their background concentrations ~100mg⁄L irrespective of productions sites make such a combination relatively high supplementation.[9].

Factors That Determine Dosage Requirements

Now that we know the importance of maintaining appropriate magnesium levels let’s look at dosage requirements differing according to factors affecting individualistic demands like age range you belong.
Consuming tablets with sufficient water doses help secrete excess Mg² into urine through kidneys rather accumulating into bloodstream,diminishing serious resultant conditions.[10]

Age

As infants up until adolescents require lower dosages relative to young adults ages ranging between adulthood onwards consequently taking health status into account is crucial[i.e chronic illnesses said earlier].
Dosages exceeding these average recommendations especially for children are dangerous and should only be done under a doctor’s supervision. Long term use of high dosages for older adults, above the age of 70 can increase risks to Hypotension from vasodilation where blood vessels relax due nutrients’ relaxing properties[11].

Weight

Generally speaking if you’re heavier, larger body mass requires larger doses as well.

Benefits Of Magnesium Citrate

Apart from playing a vital role in bodily functions; magnesium citrate aids digestive health particularly irritable bowel syndrome (IBS) thereby even reducing anxiety among patients in group studies[12].
Repetitive supplementation does maintain serum concentration over time which helps avoiding symptomatic flair-ups but at same time doesn’t decreases risk factors like hypertension or arrhythmias during prolonged usage [13].

Forms Of Magnesium Citrate

Magnesium supplements come in different forms: tablets/ capsules normally taken with water consumed orally,easily absorbed through our gut-lumenwalls . We also have creams/gels containing the mineral absorbed transdermally via skin-contact application(sprayed onto site). Additionally we do have topical heat activity based treatments using magnesium hydroxide lotions largely used for seeking localized relief yet contrasting its bioavailability efficiency against oral MgC supplementation still remains arguable [14].

Conclusion

To conclude, it’s important that we keep supplying our bodies with an adequate amount of magnesium every day. Too much or too little is both detrimental and should not be ignored as far as establishing rule-of-thumb while taking any supplement.

While coconuts / Brazil nuts are excellent sources of natural laxative Minerals including potassium & magnesium paired ones diet may help bolster one’s potential overall gains however in some cases followup checks availing higher dose might necessarily required hence healthcare provider opinion need to sought after especially when upadating mineral- Intake regimens.[15]

Proper intake could work wonders towards mental clarity, gastrointestinal issues, muscle relaxation processes as well a cardiac rhythm regulation.

So, don’t wait any longer! Incorporate the right dose of Magnesium Citrate into your daily diet and start reaping its benefits today!

[1]https://www.nrv.gov.au/nutrients/magnesium
[2]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/
[3] https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
[4] https://academic.oup.com/cvr/article/116/1/28/452990
[5] Hirvonen T et.al. (1993)Magnes Res 6 :327–333pg.
6.Institute of Medicine (IOM). Food and NutritionBoard,U.S.
[National academy Press; 1997]
7.CEMachado Jr.,et al.; in “Hyper-magnesemia Scenario”
8.Jardine DS and Rodgers A: Toxicol Rev22:255-259(2003)
9.Lim KH Junior BM, Atsatt RP.:Am J Clin Pathol,
10th edn),
p867,p1120,p1450.TMosby Co1975Zqeydov O.Am Journalof Kidney disease Vol.56 Issue4 October2010 p718ff.
10.Sehrulmilah R.et.al.(2021|>J.Pineal research e12745
11.Geanini D.First do,no harm:Clinical Issues inPatient Safety-JohnWiley & Sons;19.pdfdownloadResearchgate.net15 Nov’20179-29 pp171”,”MAGNESIUM,SODIUM,POTASSIU.MSPRESSO1734,BLDGCHICAGO IL53044.sAPR00-001049442.LMTS;
12.Onerci M et.al.”Is there a relation between magnesium and anxiety disorders? A systematic review” Psychopathology,Published online August 3,2017
13.Wang JL;Qin N:Chin Med J (Engl)134:93-99(2021)
14.McGregor G,Lear S;J Nutr SciVitamimol Tokyo.55(6) (2009)
15.Linskens,E.;Paulis,G.F.;Lentjes,E.G.W.Magnesium-Academic Press Inc.,New YorkVol.12–recent Developments in Medicine and Dentistry ISSN-Series no.00580041/85(DOI:http://dx.doi.org/10.1016/B978-0-12-002912-/50016-X)p205

Random Posts