Product Description
Magnesium Citrate
Healthy Elimination, Overall Health
Helps Relax GI Tract, Stimulates Bowel Movements
Highly Absorbable and Bioavailable Chelated Form of Magnesium
Needed for Hundreds of Biochemical Processes in the Body
Magnesium (Mg) is a mineral that activates (catalyzes) hundreds of enzymes necessary for most chemical reactions in the body. Magnesium is present in every tissue in our bodies.
When taking a magnesium dietary supplement, it should be in a highly bioavailable and absorbable form (chelated), such as magnesium citrate.
Magnesium — Important Throughout the Body
Magnesium is essential for electrical activity, neuromuscular contractions, cardiac function (heart rhythm), transmitting nerve signals, metabolism, producing and transporting energy, synthesizing proteins, utilizing nutrients, regulating acid-alkaline balance (bone health), and smooth and skeletal muscle contraction and relaxation.
Magnesium does most of its work in the “background” in our bodies without us knowing it.
However, when it comes to healthy bowel elimination, magnesium’s effects can be more evident. People who suffer from constipation usually see a “before and after” effect from taking magnesium. I work with clients to help them personalize their own dosage.
Prevalence of Constipation in the US
According to the National Digestive Diseases Information Clearinghouse, service of NIH, constipation is one of the most common GI problems in the US, affecting an estimated 42 million people, more than 1 out of 7 people.
“Constipation is a condition in which a person has fewer than three bowel movements a week or has bowel movements with stools that are hard, dry, and small, making them painful or difficult to pass. People may feel bloated or have pain in their abdomen—the area between the chest and hips. Some people think they are constipated if they do not have a bowel movement every day. Bowel movements may occur three times a day or three times a week, depending on the person.”
There is a wide individual variation in frequency of bowel movements, and what is considered “normal.”
When people feel like they are not “going” regularly, they often try to “get things going” by modifying their diets. They might eat more foods high in fiber like fruit, vegetables, whole grains, nuts, seeds and dried fruit, or try eating stewed prunes or prune juice. (Interestingly, these foods are also high in magnesium.) Depending on the underlying reason for the constipation, increasing fiber can help, but it can also make things worse for some people.
Another strategy is to hydrate more (not coffee or regular teas which are caffeinated and can be dehydrating) and increase gentle physical activities.
Sometimes people take a magnesium supplement to support healthy elimination. Magnesium citrate stimulates elimination by drawing fluid into the small intestine. Magnesium also helps the body relax, including the musculature involved with bowel movements.
If uncomfortable symptoms persist or before constipation becomes severe or serious, it’s best for a person to contact their physician or healthcare provider.
Taking Magnesium at Bedtime
Magnesium is a relaxing mineral and many people find that it supports their sleep. It can also help with general muscle tension, leg cramps, and restless legs.
Groups at Risk of Magnesium Inadequacy – According to NIH
“Magnesium inadequacy can occur when intakes fall below the RDA but are above the amount required to prevent overt deficiency. The following groups are more likely than others to be at risk of magnesium inadequacy because they typically consume insufficient amounts or they have medical conditions (or take medications) that reduce magnesium absorption from the gut or increase losses from the body.
People with gastrointestinal diseases
The chronic diarrhea and fat malabsorption resulting from Crohn’s disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over time. Resection or bypass of the small intestine, especially the ileum, typically leads to malabsorption and magnesium loss.People with type 2 diabetes
Magnesium deficits and increased urinary magnesium excretion can occur in people with insulin resistance and/or type 2 diabetes. The magnesium loss appears to be secondary to higher concentrations of glucose in the kidney that increase urine output.People with alcohol dependence
Magnesium deficiency is common in people with chronic alcoholism. In these individuals, poor dietary intake and nutritional status; gastrointestinal problems, including vomiting, diarrhea, and steatorrhea (fatty stools) resulting from pancreatitis; renal dysfunction with excess excretion of magnesium into the urine; phosphate depletion; vitamin D deficiency; acute alcoholic ketoacidosis; and hyperaldosteronism secondary to liver disease can all contribute to decreased magnesium status.Older adults
Older adults have lower dietary intakes of magnesium than younger adults. In addition, magnesium absorption from the gut decreases and renal magnesium excretion increases with age. Older adults are also more likely to have chronic diseases or take medications that alter magnesium status, which can increase their risk of magnesium depletion.” — from NIH Office of Dietary Supplements.
Everything You Want to Know About Magnesium
If you’d like to learn more about of magnesium and the scientific literature behind it, I recommend The Magnesium Miracle, by Carolyn Dean, MD, ND.
Made in the US by Pure Encapsulations, Sudbury, MA.
