Magnesium citrate powder is a supplement used to maintain healthy intestinal and magnesium levels. It can be beneficial for those deficient in magnesium, but overdose can lead to diarrhea and dehydration. Choosing the best powder depends on individual needs and taste preferences.
Magnesium citrate powder is a chemical supplement used to maintain healthy intestinal and magnesium levels. Chemically known as a magnesium salt of citric acid, magnesium citrate powder works by absorbing water from surrounding tissues through a process called osmosis. When enough water has been absorbed, the body will move the fluid through the intestines, form stool, and exit the intestines. Choosing the best magnesium citrate powder depends on the individual’s magnesium levels, dietary requirements, and personal taste preferences.
When a person is deficient in magnesium, they may experience symptoms such as muscle weakness and fatigue. Severe cases of magnesium deficiency can lead to muscle tremors, appetite changes, nausea, or even heart failure. Patients suffering from magnesium deficiency usually need to modify their diet and take a supplement such as magnesium citrate powder or magnesium chloride tablets. A vitamin combination that includes magnesium may also be prescribed.
The benefits of using magnesium citrate powder include stronger bones, reduced constipation and leg cramps, and also the reduction of gallstones and kidney stones. According to the National Institute of Health (NIH), less than 50 percent of the US population gets enough magnesium in their daily diet. To increase magnesium levels, you should increase your intake of black beans, broccoli, okra, spinach, and squash. If those particular foods don’t seem appealing, choosing to boost magnesium levels through a powder may be the best option.
Personal taste preferences also play a role in choosing the best magnesium citrate powder. There are many brands on the market today and most are available in citrus flavors. Another factor is the particle size. Smaller particles may dissolve better in water and be more flavorful to drink. Some brands also use sugar or artificial sweeteners to enhance the flavor.
Magnesium citrate powder should be consumed as a supplement for dietary deficiencies. The NIH recommends that the maximum intake of magnesium from all sources be no more than 270 to 400 milligrams per day for adult men and 280 to 300 milligrams per day for adult women. In general, the suggested daily consumption of the powder should be one teaspoon dissolved in 8 to 10 ounces of water.
Magnesium overdose can occur if more than the recommended daily doses are taken. The most common symptom of a magnesium overdose is diarrhea and severe dehydration. Less common symptoms include nausea, vomiting, and dizziness. If an overdose of magnesium is suspected, immediately stop using magnesium citrate powder and consult a doctor.
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