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- Healthy Relaxation of Muscles
- Healthy Energy Levels
- Healthy Heart Rhythm
Magnesium citrate is a chemical cross between citric acid and magnesium carbonate. It is an easily absorbed kind of magnesium which happens to be one of the most important minerals in the body, thus making magnesium citrate a great way for the body to replenish low levels of magnesium. Since magnesium is needed for at least three hundred different bodily reactions to take place, it is quite necessary to maintain high levels of it.
Magnesium is a requirement in the synthesis of various chemicals such as nucleic acid, fat, protein, etc. It assists in the body’s ability to make use of glucose and is important in the process of transferring energy throughout the body due to its relation to glucose. It keeps the heart healthy by dilating the arteries and blood vessels to an acceptable level. Without magnesium, blood vessels in the body may begin to shrink and cause blood flow throughout the body to be stymied dangerously. Magnesium also helps keep up levels of oral health and immune system efficiency.
Magnesium can be found in a wide variety of foods, including beans, nuts, grains, green vegetables especially of the leafy variety, and many types of seafood just to name a few nonspecific areas. Unfortunately, even though magnesium is found in so many different foods, contemporary diets do not have much room for these specific kinds of foods so it may be prudent to supplement if this is the case for you personally.
There are a few different groups of people that are at a higher risk for suffering magnesium deficiency. This list includes the elderly, people that use diuretics excessively, and diabetics. Women who take “the pill” as a form of contraception are a part of this overarching group to. Many people in these groups could benefit greatly from magnesium supplementation to increase overall bodily health. It has also been shown that the efficiency of magnesium supplementation increases greatly when taking calcium supplements along with it. For best results it is recommended that magnesium be consumed at a ratio of 1:2 with calcium.
Health Benefits Provided By Magnesium Citrate
As it turns out, magnesium is a necessary component for all cells in the body to function normally. Half of the total magnesium found in the body is located in tissue, organs, etc while the other half is found bound with calcium in the bone. There is a use for all magnesium. There is a remaining 1% of magnesium after these calculations are done and this 1% is located in the bloodstream. The body constantly needs to keep the magnesium content in blood at a balanced level.
Magnesium is necessary in three hundred or more different reactions in the body. It also helps keep bones strong and durable, it keeps the heart going at an acceptable pace, and it also establishes the normal function of muscles and nerves. Without magnesium it would be almost impossible to synthesize or metabolize proteins and energy correctly.
Serving Size & Timing
It is recommended that magnesium citrate be consumed in serving sizes of ½ tsp to 1 tsp once per day. It should be mixed with a liquid beforehand. In milligrams, a serving of ½ tsp is equal to about 1662 mg while a full teaspoon is equal to about 3324mg.
It is recommended by the FDA that magnesium not be taken in excess of 400 mg per day. Since the actual magnesium content in magnesium citrate only amounts to about 15%, this means that for a serving of 1tsp or 3324mg, the amount of magnesium present would be 500mg altogether. Therefore it is best to take a little bit less than that if you wish to stick within the FDA guidelines. Since magnesium should be taken in a ratio of 1:2 with calcium for the desired effects to truly take place, it is also best to take a supplement of calcium equal to twice the amount of magnesium you are taking as long as this amount is still safely within the daily recommendations for both.
Supplement FactsServing size: 3325 milligrams
Serving per container: *
|Amount Per Serving||% Daily Value**|
|Magnesium (from Magnesium Citrate)...500 mg||125%|
** Based on 2,000 calorie diet
Sugar, Soy, dairy, yeast, gluten,corn and additives
As a dietary supplement, take 1662 mg (1/2 tsp) to 3325 mg (1 tsp) daily in liquid, or as directed by physician.
|US Standard Measuring Spoons|
INGREDIENTS & FURTHER INFORMATION
Magnesium Citrate Concentration
There are no fillers of any kind present in this concentration.
Magnesium Citrate Side Effects
As long as suggested serving sizes are adhered to, no adverse side effects usually come along with magnesium based supplements. In addition to making sure that the magnesium is better absorbed though, it is best to take calcium along with magnesium in order to prevent any kind of gastrointestinal discomfort that might be associated with the magnesium.
Taking more than the recommended dose of magnesium may result in diarrhea. Also, if taking too much magnesium, this can result in the same side effects that might have taken place if suffering from magnesium deficiency. These include diarrhea, loss of appetite, and weakness of muscles, low blood pressure, irregular heartbeat, respiratory issues, and nausea.
Those who have experienced kidney problems in the past and those who are taking supplements or other products which already have high magnesium content should speak with a medical professional before taking this supplement.
How to Mix Magnesium Citrate
There are some misconceptions associated with the solubility of magnesium citrate. Even though when you mix magnesium citrate with water, it usually forms a cloud which eventually settles on the bottom of the glass, it is not entirely insoluble. If the water has a reasonably high temperature and a reasonably high acidity level too, the chances that the magnesium citrate will dissolve will be much greater.
To make sure that the magnesium citrate is dissolved correctly, it is best to add both hot water as well as lemon or lime juice to the magnesium citrate powder. If you wish, you may also add a sweetener to cover up for the tartness of the lemon. As long as the water is heated to a temperature above 159 degrees Fahrenheit, the calcium citrate will be dissolved well in the water leaving a clear glass rather than a cloudy one.
Once finished mixing, this supplement should be stored in an area that is free from light, heat, and moisture in order for it to retain its potency.
The exact instructions for preparation including measurements are as follows:
Measure out about 1662mg (1/2 tsp) magnesium citrate. Then add the juice of half of a lemon or lime, this means only squeeze the juice out of one part of a lemon that has been cut in two. Add 8 0z of hot water or one small cup if you do not have an accurate measuring device and then stir. This stirring should only last from 30 to 60 seconds. The next step is to add sugar, however this is optional. Then bring this solution to a cool by placing it in a refrigerator or by putting ice cubes or cold water in it. The ice cubes and cold water should bring the final solution to about 12 fl oz water total. Even though the water has been diluted by the end, this should not dilute the effectiveness of the magnesium solution. It will still be just as strong and the added calcium will allow the body to absorb the magnesium much more easily while experiencing minimal negative side effects along with it.