MAGNESIUM CITRATE HEALTH BENEFITS

How Magnesium Eases Constipation

Nobody wants to talk about constipation, but it’s a chronic issue that can undermine your energy, digestion and detoxification, as well as fuel inflammation and disease. While there are several underlying reasons that can cause constipation, you can often get things moving and gain relief with the help of magnesium.

How Magnesium Eases Constipation

The body needs adequate magnesium to keep your digestion running smoothly. Studies have shown low magnesium intake correlates to higher rates of constipation. Conversely, magnesium supplements have been shown to work better than bulk laxatives in some patients with constipation.

The reason why magnesium citrate is an excellent choice as a gentle laxative is because it works in two ways. First, magnesium helps to relax muscles within the intestinal wall, increasing your ability to go to the bathroom. Second, magnesium works as an osmotic, pulling water into the bowels and making stool softer and easier to move.

How to Get Enough Magnesium

Getting enough magnesium through your diet is becoming increasingly difficult. Even if you eat lots of good sources like beans and leafy greens, most of today’s crops are grown in soil so depleted in minerals that even the healthiest food is low in this essential mineral.

Supplementing  will ensure you’re getting enough of this foundational mineral to help keep your bowels running smoothly. As with vitamin C, you can’t overdose on magnesium—anything above the amount needed by the body will be eliminated through the bowels, kidneys or through sweat. If you experience an uncomfortable laxative effect, simply decrease your dosage or space it out over the day. At the optimal dosage, your stools should be comfortably loose.

1. Bone health

While most research has focused on the role of calcium in bone health, magnesium is also essential for healthy bone formation.

Research from 2013 has linked adequate magnesium intake with higher bone density, improved bone crystal formation, and a lower risk of osteoporosis in females after menopause.

Magnesium may improve bone health both directly and indirectly, as it helps to regulate calcium and vitamin D levels, which are two other nutrients vital for bone health.

2. Diabetes

Research has linked high magnesium diets with a lower risk of type 2 diabetes. This may be because magnesium plays an important role in glucose control and insulin metabolism.

2015 review in the World Journal of Diabetes reports that most, but not all, people with diabetes have low magnesium and that magnesium may play a role in diabetes management.

A magnesium deficiency may worsen insulin resistance, which is a condition that often develops before type 2 diabetes. On the other hand, insulin resistance may cause low magnesium levels.

In many studies, researchers have linked high magnesium diets with diabetes. In addition, a systematic review from 2017 suggests that taking magnesium supplements can also improve insulin sensitivity in people with low magnesium levels.

However, researchers need to gather more evidence before doctors can routinely use magnesium for glycemic control in people with diabetes.

3. Cardiovascular health

The body needs magnesium to maintain the health of muscles, including the heart. Research has found that magnesium plays an important role in heart health.

2018 review reports that magnesium deficiency can increase a person’s risk of cardiovascular problems. This is partly due to its roles on a cellular level. The authors observe that magnesium deficiency is common in people with congestive heart failure and can worsen their clinical outcomes.

People who receive magnesium soon after a heart attack have a lower risk of mortality. Doctors sometimes use magnesium during treatment for congestive heart failure (CHF) to reduce the risk of arrhythmia, or abnormal heart rhythm.

According to a 2019 meta-analysis, increasing magnesium intake may lower a person’s risk of stroke. They report that for each 100 mg per day increase in magnesium, the risk of stroke reduced by 2%.

Some research also suggests that magnesium plays a role in hypertension. However, according to the Office of Dietary Supplements (ODS), based on current research, taking magnesium supplements lowers blood pressure “to only a small extent.”

The ODS call for a “large, well-designed” investigation to understand the role of magnesium in heart health and the prevention of cardiovascular disease.

4. Migraine headaches

Magnesium therapy may help prevent or relieve headaches. This is because a magnesium deficiency can affect neurotransmitters and restrict blood vessel constriction, which are factors doctors link to migraine.

People who experience migraines may have lower levels of magnesium in their blood and body tissues compared with others. Magnesium levels in a person’s brain may be low during a migraine.

systematic review from 2017 states that magnesium therapy may be useful for preventing migraine. The authors suggest that taking 600 mg of magnesium citrate appears to be a safe and effective prevention strategy.

The American Migraine Foundation report that people frequently use doses of 400–500 mg per day for migraine prevention.

The amounts that may have an affect are likely to be high, and people should only use this therapy under the guidance of their doctor.

Read more about magnesium for migraine.

5. Premenstrual syndrome

Magnesium may also play a role in premenstrual syndrome (PMS).

Small-scale studies, including a 2012 article, suggest that taking magnesium supplements along with vitamin B-6 can improve PMS symptoms. However, a more recent 2019 review reports that the research is mixed, and further studies are needed.

The American College of Obstetricians and Gynecologists suggest that taking magnesium supplements could help to reduce bloating, mood symptoms, and breast tenderness in PMS.

6. Anxiety

Magnesium levels may play a role in mood disorders, including depression and anxiety.

According to a systematic review from 2017, low magnesium levels may have links with higher levels of anxiety. This is partly due to activity in the hypothalamic-pituitary-adrenal (HPA) axis, which is a set of three glands that control a person’s reaction to stress.

However, the review points out that the quality of evidence is poor, and that researchers need to do high quality studies to find out how well magnesium supplements might work for reducing anxiety.

Magnesium deficiency

While many people do not meet their recommended intake for magnesium, deficiency symptoms are rare in otherwise healthy people. Magnesium deficiency is known as hypomagnesemia.

Magnesium inadequacy or deficiency can result from excess consumption of alcohol, a side effect of certain medications, and some health conditions, including gastrointestinal disorder and diabetes. Deficiency is more common in older adults.

Symptoms of magnesium deficiency include:

  • a loss of appetite
  • nausea or vomiting
  • fatigue or weakness

Symptoms of more advanced magnesium deficiency include:

  • muscle cramps
  • numbness
  • tingling
  • seizures
  • personality changes
  • heart rhythm changes or spasms

Research has linked magnesium deficiency with a range of health conditions, including Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraine.

Risks of too much magnesium

An overdose of magnesium through dietary sources is unlikely because the body will eliminate any excess magnesium from food through urine.

However, a high intake of magnesium from supplements can lead to gastrointestinal problems, such as diarrhea, nausea, or cramping.

Very large doses can cause kidney problems, low blood pressure, urine retention, nausea and vomiting, depression, lethargy, a loss of central nervous system (CNS) control, cardiac arrest, and possibly death.

People with a kidney disorder should not take magnesium supplements unless their doctor advises that they do so.

Nano-Liposomal Selenium Fortified with Magnesium

http://34.224.227.205/product/magnesium-chloride-for-iv-200mg-ml-50ml-vial/

Vitamin D + Vitamin K Nano liposomal

Leave a Comment

Your email address will not be published. Required fields are marked *