Magnesium Citrate is a dietary supplement that people often use to boost their magnesium levels. This mineral is necessary for many bodily processes, including muscle and nerve function regulation, supporting immune system health, and maintaining strong bones. Magnesium citrate is a combination of magnesium and citric acid and can be purchased in tablet, capsule, or liquid form.
Numerous clinical studies have examined the potential health benefits of magnesium citrate. For example, research has shown that it can be effective in relieving constipation in hospitalized patients. Additionally, studies have suggested that magnesium citrate supplementation may help to prevent migraines, reduce the risk of cardiovascular disease, improve symptoms of anxiety and depression, and prevent osteoporosis.
One study found that magnesium citrate improved arterial stiffness in overweight and obese adults. Another study found that magnesium citrate supplementation improved symptoms of depression in patients with type 2 diabetes. Additionally, research has shown that magnesium citrate can improve bone mineral density in postmenopausal women with osteoporosis.
Magnesium citrate is present in various food sources, such as leafy greens, nuts, seeds, whole grains, and legumes. Nevertheless, it may be challenging to obtain the recommended levels of magnesium through diet alone. Hence, magnesium citrate supplements are frequently used to increase magnesium levels in the body.
One of the primary uses of magnesium citrate is as a laxative to relieve constipation. Upon ingestion, magnesium citrate undergoes metabolism in the body and is eliminated through the kidneys, making it detectable in the urine.
Despite these potential benefits, it is important to consult with a healthcare provider before taking magnesium citrate or any other supplement, as they can interact with other medications or health conditions.
Magnesium Citrate Side Effects
While magnesium citrate is generally considered safe when taken in recommended doses, some individuals may experience side effects. These side effects include:
- Diarrhea: High doses of magnesium citrate can draw water into the intestines, causing loose stools and an upset stomach.
- Nausea: Some people may experience nausea and vomiting, especially when taking high doses of magnesium citrate.
- Stomach cramps: Taking high doses of magnesium citrate can cause stomach cramps.
- Low blood pressure: Rarely, magnesium citrate can cause low blood pressure. Individuals who are taking medications to lower blood pressure are at a higher risk for this side effect.
It’s important to speak with a healthcare provider before taking magnesium citrate, especially if you have a history of kidney disease or are taking any medications that may interact with the supplement. If you experience any severe side effects while taking magnesium citrate, seek medical attention immediately.
Magnesium Citrate Dosage
To ensure safe and effective use, it is recommended to consult with a healthcare provider before starting magnesium citrate supplements. They can provide personalized dosage recommendations based on an individual’s health status and needs.
For constipation relief, the usual recommended dose of magnesium citrate is 240-300mg per day for adults, taken orally. However, it is important to note that higher doses may cause diarrhea and other gastrointestinal side effects.
For other health concerns, such as migraines, anxiety, or bone health, the optimal dosage of magnesium citrate may vary. It is crucial to consult with a healthcare provider to determine the appropriate dosage for individual needs.
It is important to avoid exceeding the recommended dosage of magnesium citrate, as this can lead to adverse side effects. In cases of overdose, symptoms may include nausea, diarrhea, low blood pressure, confusion, and muscle weakness.
How long does Magnesium Citrate stay in your system – Blood, Urine, Saliva, Hair
In the Blood
The duration of magnesium citrate in the body can be affected by several factors such as the dosage, form of intake, and individual metabolism. Typically, magnesium citrate is rapidly absorbed from the intestines into the bloodstream and reaches peak levels within 1-2 hours of ingestion. After that, the body eliminates magnesium citrate through the kidneys, which filter it out of the blood and excrete it in the urine. The half-life of magnesium citrate can range from 20-40 hours depending on the individual.
It is important to keep in mind that consistent intake of magnesium-rich foods or supplements is necessary to maintain optimal magnesium levels in the body. Unlike some other minerals, magnesium is not stored in large amounts in the body and excess is excreted. Therefore, ongoing intake of magnesium is crucial for supporting overall bodily function and maintaining healthy magnesium levels.
In Urine
he length of time that magnesium citrate remains in urine can vary depending on several factors, including the dose, the individual’s metabolism, and their level of hydration.
After magnesium citrate is absorbed into the bloodstream, it is filtered through the kidneys and excreted in the urine. Magnesium citrate can be detected in urine within a few hours of ingestion, and the amount present in the urine peaks within 24-48 hours.
The rate at which magnesium citrate is eliminated from the body via the kidneys can vary depending on the individual’s hydration status. When the body is well-hydrated, urine output is high, and magnesium citrate is eliminated more quickly. When the body is dehydrated, urine output is reduced, and magnesium citrate is eliminated more slowly, resulting in a longer detection time in the urine.
In general, magnesium citrate can be detected in urine for up to several days after ingestion, depending on the individual’s metabolism and hydration status. However, it is important to note that magnesium is an essential nutrient, and any excess is excreted in the urine. Therefore, it is necessary to maintain consistent intake of magnesium-rich foods or supplements to ensure optimal bodily function.
In the Hair
Magnesium is a vital mineral that plays a role in hair health, and the amount of magnesium in hair can serve as a biomarker for magnesium levels. Nonetheless, limited research is available regarding the persistence of magnesium citrate specifically in hair.
After magnesium citrate is absorbed into the bloodstream, it can be transported throughout the body, including the hair follicles. As hair grows, it incorporates magnesium from the bloodstream into the hair shaft, where it can be measured.
Several factors can influence the duration of magnesium citrate in hair, such as the dose and duration of magnesium citrate supplementation and the individual’s hair growth rate. It may take weeks or even months for changes in magnesium levels to be reflected in the hair.
It’s crucial to note that the concentration of magnesium in hair is not affected by short-term variations in magnesium intake. As hair grows at a slow rate of around 1 cm per month, hair magnesium levels reflect long-term magnesium intake. Therefore, measuring magnesium levels in hair can be a helpful indicator of magnesium status over an extended period.
So, while the persistence of magnesium citrate in hair is not well-established, measuring hair magnesium levels can provide valuable insight into long-term magnesium status.
In the Saliva
Although there is limited research available on the duration of magnesium citrate in saliva, it is known that magnesium ions can be found in saliva, albeit at lower concentrations than in blood. When magnesium citrate is absorbed into the bloodstream, it can travel to the salivary glands, where it can contribute to the overall magnesium concentration in the mouth.
However, due to the low concentration of magnesium in saliva compared to blood, it is unlikely that magnesium citrate would persist in the mouth for an extended period. Additionally, any magnesium citrate in the saliva could potentially be swallowed, further reducing its duration in the mouth.
While the exact duration of magnesium citrate in saliva is unclear and requires more research, it’s important to follow the recommended dosage and not exceed the maximum daily dose. Magnesium citrate may have effects lasting several hours, depending on the dose and individual factors. Overuse can lead to dehydration and other adverse effects, so it’s essential to consult with a healthcare provider if you have any concerns or questions about using magnesium citrate.
