Magnesium is a mineral that helps us convert food into energy and helps us produce hormones that support bone health. It is found in foods such as spinach, nuts and whole-wheat bread. However, it has a very specific use — as a natural reliever for constipation. We’ll tell you how magnesium citrate works, how much is safe to take, and if there are any side effects
What is magnesium citrate?
Magnesium citrate is a combination of magnesium, salt, and citric acid and is also known as a “saline laxative” because it is effective in relieving constipation and helping to cleanse the intestines.
What does magnesium citrate do in the body?
Magnesium citrate has many benefits for the body, most of which are related to the gut.
For example, many doctors recommend magnesium citrate dosages for bowel cleansing before surgery or intestinal procedures such as colonoscopy or radiography.
This helps to clear any stool from your intestines and allows the specialist to see your intestines clearly.
Likewise, it is also commonly used to relieve constipation. How does it work? Magnesium citrate increases water in the intestines, which supports the passage of stool.
However, it has a fairly strong laxative effect, and while it is a natural alternative, it is recommended that you first choose milder options such as stool softeners and bulk-forming laxatives before trying magnesium citrate solutions.
How to get magnesium citrate from your diet?
Magnesium citrate comes in a variety of different forms, making it easy for you to take it when:
Supplements
Tablets
Liquid
Magnesium powder
We’ll tell you about three of our favorite products shortly, but first, let’s quickly discuss some rules for taking it:
Take it on an empty stomach (usually 1 hour before or 2 hours after a meal).
It is recommend to drink a full glass of water after taking magnesium citrate, as this may reduce potential side effects, such as dehydration.
Carefully follow your doctor’s or your chosen product’s instructions, including dosage and timing of use.
Only use it on the advice of your doctor and after checking for potential side effects – we’ll cover these further below!
Summary
Magnesium is a mineral that helps us convert food into energy and supports healthy bones.
It is a combination of magnesium, salt, and citric acid.
The main uses of magnesium citrate are to clean out the bowels before certain surgeries and as a natural form of constipation relief because it increases moisture in the intestines.
It is recommended to try a stool softener or bulk-forming laxative before using it, as they are weaker solutions that may be less effective for you.
It is available in supplement, tablet, liquid and powder form, but should only be taken on the advice of a doctor after understanding the possible side effects.
Magnesium Citrate for Constipation: Why It Works?
We’ve been talking about it as a potential solution to help relieve constipation, but how does it actually work?
It is known as an ” osmotic laxative ,” which means it helps your intestines relax while drawing more water into your intestines.
This water helps soften stool and add bulk to it, making bowel movements easier.
How Much Magnesium Citrate Should You Take?
Correct magnesium citrate dosage is important and varies based on your needs, age, and response to treatment.
The recommended dosage for constipation by age is:
Under 6 years old: 0.5ml, orally, up to 200ml. On doctor’s advice.
6 to 12 years: give 100 to 150 ml orally, once.
Adult: 240ml, oral, once.
Is it safe to take every day?
Since magnesium citrate, although natural, is a very strong solution for constipation, it is not recommend to be take on a daily basis.
If you take it regularly, it may adversely affect your normal bowel function or even make you dependent on laxatives.
This means that you will have difficulty having a bowel movement without the use of laxatives.
Symptoms of overuse include:
stomach ache
Weaknesses
If you experience any of these symptoms, it is recommended that you consult your doctor as soon as possible.
How long does it take for magnesium citrate to work?
Results vary from person to person and dosage to dosage, but the effects of magnesium citrate are usually seen within 30 minutes to 6 hours.
We recommend staying close to home or a bathroom while you wait!
Summary
Magnesium citrate acts as an “osmotic laxative” which helps relax the intestines, bringing more water into the intestines, helping to soften and bulk up the stool, making bowel movements easier.
The correct magnesium citrate dosage varies by age and condition:
Under 6 years old: 0.5 ml, orally, up to 200 ml (under medical supervision).
6 to 12 years: give 100 to 150 ml orally, once.
Adult: 240ml, oral, once.
It takes anywhere from 30 minutes to 6 hours for magnesium citrate to show its effects.
Are There Any Side Effects of Magnesium Citrate?
Magnesium citrate is considered safe for most people, however, because it is a very effective solution for constipation, it may cause side effects such as diarrhea, stomach upset, and dehydration as more water passes through the intestines.
More serious side effects may also include:
Severe diarrhea
Blood in the stool
Sweating
Severe stomach pain
Dizziness
faint
weak
Allergic reaction, which may present as hives, difficulty breathing, low blood pressure, or irregular heartbeat.
If you do experience any of the serious side effects listed above, it is recommended that you stop taking magnesium citrate and contact your doctor immediately.
Is magnesium citrate suitable for everyone?
When used as recommended by a medical professional and in the correct dosage, magnesium citrate is safe for most people.
However, if you have certain conditions or concerns you should consult your doctor before taking magnesium citrate supplements. These include:
Kidney disease
Current stomach pain
Nausea or vomiting
A magnesium or sodium restricted diet.
Changes in bowel habits lasting more than 1 week
In some cases, magnesium citrate might reduce or prevent the effects of other medications.
For example, the effectiveness of HIV-related medications may be affected or reduced when magnesium citrate is taken at the same time.
As you can see, magnesium has many roles in our bodies, supporting the production of energy from the foods we eat, healthy bones, and strong teeth.
When combined with salt and citric acid, it becomes magnesium citrate, which helps relieve constipation.
Then, there are even magnesium citrate supplements that can help you get your recommended daily magnesium intake without causing a bowel movement.
It really can do it all.
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