Magnesium is an essential macromineral for humans. A macromineral is one that is found in relatively large amounts in your body and that you must consume in fairly large amounts on a regular basis. While magnesium is readily available in fresh vegetables and other plant foods, you may not get enough magnesium if you consume a typical American diet. If you are like many people, you may take supplements to meet your magnesium needs. Magnesium citrate can be taken safely on a daily basis when it is used appropriately. Your doctor can help you determine the best dosage for you.
Functions
The Linus Pauling Institute at Oregon State University reports that magnesium participates in over 300 metabolic processes in your body. It participates in the conversion of fats and carbohydrates to energy, and it is essential for stabilizing adenosine triphosphate. ATP is the end result of cellular energy production. Magnesium participates in the synthesis of DNA, enzymes and antioxidants, and it serves structural roles in your bones, cell membranes and chromosomes. Magnesium regulates the movement of calcium and other ions across your cell membranes, thus helping to ensure normal function of your heart, muscles and nerves.
Uses
Magnesium supplements take many forms, and not all forms are equally effective for a given purpose. For example, when given intravenously, magnesium sulfate is an effective treatment for pregnancy-induced hypertension, or preeclampsia. When taken orally, it is poorly absorbed and becomes a potent laxative. Other potential uses of magnesium -- in its various formulations -- include alcoholism, coronary artery disease, heart rhythm disturbances, high blood pressure, migraines, kidney stones, fatigue, menstrual cramps and constipation. According to nutritionist Elson Haas, M.D., magnesium citrate is better absorbed than many other magnesium supplements. In lower doses -- 200 to 300 mg daily -- magnesium citrate can be used to restore your body's supply of magnesium. In higher doses, it also becomes an effective laxative.
Side Effects
Toxicity due to magnesium overload from dietary sources is virtually unknown. Even supplemental magnesium is unlikely to cause toxicity if your kidney function is normal, because excessive oral doses are readily eliminated in your urine and feces. In fact, the most common symptom of magnesium overdose -- one that is often used therapeutically -- is diarrhea. This side effect prompted the Food and Nutrition Board to establish a tolerable upper intake limit for supplemental magnesium -- including magnesium citrate -- at 350 mg daily for adults. This does not include the magnesium you obtain from foods.
Considerations
The daily use of magnesium citrate for replenishing your body stores of magnesium is safe when dosage guidelines are followed. If you use magnesium citrate every day for constipation, there is the theoretical concern that you could become "laxative dependent" and require the supplement for normal bowel function. Furthermore, if you take enough magnesium citrate each day to induce diarrhea, you could become dehydrated or develop electrolyte imbalances. Therefore, if you take magnesium citrate chronically to improve bowel function, ask your doctor if you are using it appropriately.
References
- Linus Pauling Institute at Oregon State University: Magnesium
- "Staying Healthy with Nutrition: Magnesium"; Elson M. Haas, M.D.; 2006
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