Magnesium citrate oxide
Bio-Activity Analysis
Absorption Potential: Citrate vs. Oxide
SCIENTIFIC DATA VISUALIZATION
Health Benefits & Sources
Why You Need It
- Eases Muscle Tension & Cramps: Helps muscles relax and contract properly, reducing night cramps and spasms.
- Supports Digestive Regularity: The citrate component has a natural osmotic effect, drawing water into the intestines to soften stool.
- Promotes Restful Sleep: Essential for regulating neurotransmitters that calm the brain and prepare the body for sleep.
- Boosts Energy Production: It is a cofactor in creating ATP (adenosine triphosphate), the body's main energy molecule.
Deep Dive
Magnesium is involved in over 300 enzymatic reactions in the body. The specific blend of Citrate and Oxide offers a unique advantage. Citrate is highly bioavailable, meaning it is absorbed rapidly by the body. Oxide, while less absorbable on its own, acts as a reservoir, releasing magnesium slowly over time. This combination is particularly effective for individuals who need both an immediate boost and long-term maintenance of their magnesium levels. It is also one of the most affordable ways to correct a deficiency.
Natural Food Sources
While supplements are helpful, food is always the best starting point. Aim to include these in your diet:
| Food | Amount | % DV (Daily Value) |
|---|---|---|
| Pumpkin Seeds | 1 oz (28g) | 37% |
| Spinach (Boiled) | 1 cup | 39% |
| Swiss Chard | 1 cup | 38% |
| Dark Chocolate | 1 oz (70-85%) | 15% |
| Black Beans | 1 cup | 30% |
Supplementation
Dosage: The Recommended Dietary Allowance (RDA) for adults is 310–420 mg daily depending on age and gender. Supplements typically provide 200–400 mg per dose.
Usage: Because Magnesium Oxide can be harsh on the stomach, it is best taken with food. If using it for sleep, take it 30–60 minutes before bed. If you have a sensitive stomach, split your dose (morning and evening).
Top Food Sources
Frequently Asked Questions
Safety & Side Effects
Safety & Interactions
Who should be cautious?
- Kidney Patients: If you have chronic kidney disease, your body cannot easily remove excess magnesium, leading to toxicity.
- Heart Block: Those with certain heart conditions should avoid high doses.
Side Effects:
- Gastrointestinal Distress: The most common side effect is diarrhea or loose stools (often called 'magnesium belly'). This happens because unabsorbed magnesium draws water into the intestines. If this occurs, lower your dose.
Interactions:
- Medication Timing: Magnesium can bind to certain antibiotics (like tetracyclines) and bisphosphonates (for osteoporosis), reducing their effectiveness. Take magnesium supplements at least 2 hours before or 4-6 hours after these medications.
Scientific References
- [1]National Institutes of Health (NIH) Office of Dietary Supplements: Magnesium Fact Sheet.
- [2]Barbagallo M, Dominguez LJ. 'Magnesium and aging.' Current Pharmaceutical Design (2021).
- [3]Gröber U, et al. 'Magnesium in Prevention and Therapy.' Nutrients (2015).