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Magnesium Citrate – Cardiometabolic, Neurocognitive, Musculoskeletal, Healthy Elimination

Magnesium Citrate – Cardiometabolic, Neurocognitive, Musculoskeletal, Healthy Elimination


Highly Absorbable Magnesium
Supports Healthy Bowel Elimination
Essential for Hundreds of Enzyme Processes

From Pure Encapsulations

150 mg. Magnesium per capsule

90 or 180 Capsules
(photo is of 90 capsules)

Vegetarian formula and capsule, hypoallergenic
Contains no dairy, wheat, gluten, nuts, egg, hydrogenated oils, artificial colors, sweeteners or flavors. No fillers added.


Product Description

Magnesium Citrate

for Overall Health, Healthy Elimination

Magnesium Citrate – Highly Absorbable and Bioavailable Magnesium
Helps Relax GI Tract, Stimulates Bowel Movements and MUCH MORE

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.

Here’s an overview of just how important magnesium is 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.

It’s important to adjust the dosage to one that works for you. If you take too much, your body will respond with loose stools. That’s an indication to reduce the dose to a point where that no longer occurs.

When taking a magnesium dietary supplement, it should be in a highly bioavailable and absorbable form (chelated), such as magnesium citrate.

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.”

In my experience when people feel like they are not “going” regularly, they first 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.)

Another strategy is to drink more water (not coffee or regular teas which are caffeinated and can be dehydrating) and increase gentle physical activities.

If these things don’t help and uncomfortable symptoms persist or become severe or serious, it’s best to contact their physician.

Magnesium for Healthy Elimination

That said, I have also found something as simple as taking a magnesium supplement helps many people stay regular. Magnesium citrate stimulates elimination by drawing fluid into the small intestine. Magnesium also helps the body relax, including the musculature involved with bowel movements.

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. (Click for Full Magnesium Fact Sheet from NIH)

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.

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Each vegetarian capsule contains:

Magnesium (as magnesium citrate) – 150 mg
Ascorbyl palmitate (fat-soluble vitamin C) – 11 mg

Other ingredients: vegetarian capsule (cellulose and water)

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Suggested Use

As a dietary supplement, take 1-4 capsules daily, in divided doses, with meals.

Consult your healthcare practitioner regarding the use of this product during pregnancy.
People with kidney disease or severe heart disease should take magnesium only under a doctor’s supervision.

My Personal Experience

My clients with constipation (and no other underlying medical problems) have had extremely good success with a chelated magnesium supplement.

Clients start with one capsule with a meal (each capsule contains 150 mg of elemental magnesium). If they do not get desired results they increase to two capsules and can add a third or even a fourth capsule, in divided doses, with meals. Some clients increase the dose over the course of a few days. If the result is too potent and the client gets diarrhea, they titrate back the dose of magnesium — reduce the number of capsules — until they achieve regular well-formed bowel movements.

Made by Pure Encapsulations, Sudbury, MA


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