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Health Benefits of Magnesium Citrate

Do you get enough magnesium, your body's "Master commander"? 

Magnesium is an essential mineral for bones and muscles. Magnesium (Mg2+) serves several  functions in the human body. As a cofactor for over 300 enzymes, it regulates various  fundamental processes, including muscle contraction, neuromuscular conduction, glycemic  control, myocardial contraction, and blood pressure. Furthermore, magnesium plays a vital  role in energy production, active transmembrane transport of other ions, and nuclear material  synthesis. 

Too little magnesium wreaks havoc in your cells, and the damage worsens as you get older.  Besides your bones, your heart and brain hold the highest magnesium concentrations, which  is why a deficiency can even be deadly. 

Supplementing with magnesium has also been shown to have several beneficial effects. (3) 

Magnesium Sources 

It is widely distributed in both plant and animal foods as well as in beverages. The most  beneficial sources are green leafy vegetables, legumes, nuts, seeds, and whole grains. Magnesium is generally found in foods containing dietary fibre. Refining grains in ways that  remove the nutrient-rich germ and bran reduces magnesium content substantially. 

Magnesium is absorbed by the body at a rate of 30% to 40% when consumed in food. This is  why supplements are often required. (4) 

What are the health benefits of magnesium? (1, 2,3) 

Protects Against Osteoporosis and Strengthens Bones 

Around 60% of total body magnesium is stored in bones, of which 30% is skeletal  magnesium. A large amount of magnesium is available on the surface of the bones for  exchange with serum magnesium. Magnesium is an integral part of bones; its release depends  on bone resorption. 

In several population studies, magnesium intake has been linked to higher bone mineral  density in both men and women. Due to its role in bone formation and its function in  potentiating vitamin D, magnesium plays a significant role in bone growth. Our muscles may  also benefit from adequate magnesium, which aids in preventing falls and fractures in the  elderly. 



 

Relieves Muscle Cramps 

Magnesium is also recommended if you tend to get muscle cramps when you work out or  play sports. Using magnesium in a rehydration blend will help replenish magnesium and  other electrolytes lost through sweat. The mineral is therefore beneficial to athletes and  marathon runners. 

Supports Energy Production: 

Magnesium is a cofactor for approximately 300 enzyme systems involved in diverse  biochemical reactions in the body, including protein synthesis, muscle function, blood sugar 

regulation, and blood pressure regulation. The body requires magnesium for energy  production, oxidative phosphorylation, and glycolysis. 

Improves Sleep Quality: 

Magnesium might also help you sleep better if you struggle with insomnia. Magnesium  regulates the hormone melatonin, enabling you to fall asleep and stay asleep. Additionally, it  helps your muscles relax by counteracting the effects of calcium, which can tighten and  contract them. The results of stress can also reduce magnesium, so make sure that you meet  the RDA of magnesium when you are stressed. 

Helps Ease Constipation 

Last but not least, Magnesium Citrate, in particular, can help with constipation. The reason is  that it helps relax the nerves lining the digestive tract, causing the intestines to release the  water into the stool; this softens the stool and allows things to move along more smoothly. It  can be a simple solution to occasional constipation problems. 

Magnesium: How To Take It 

Magnesium supplements can be taken by mouth, such as capsules, powder, or liquids. One  type of magnesium supplement that is easy for your body to absorb is magnesium  citrate. HealthyHey Nutrition's Magnesium Citrate has 15% elemental magnesium, which  means you get 140mg of magnesium per capsule. It is a vegetarian product and may support  bone health, energy production and muscle function. 

References: 

  1. Tucker K. L. (2009). Osteoporosis prevention and nutrition. Current osteoporosis reports, 7(4), 111–117. https://doi.org/10.1007/s11914-009-0020-5
  2. Gröber, U., Schmidt, J., & Kisters, K. (2015). Magnesium in Prevention and Therapy.  Nutrients, 7(9), 8199–8226. https://doi.org/10.3390/nu7095388
  3. Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health:  Perspectives and Research Directions. International journal of endocrinology, 2018,  9041694. https://doi.org/10.1155/2018/9041694
  4. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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