Magnesium is essential for your overall health. It helps your body regulate blood sugar, blood pressure, and nerve and muscle function. Many people don’t get enough magnesium, and deficiency can result in a wide range of symptoms that can contribute to burnout.
Garden of Life is a popular brand known for its commitment to high-quality, organic ingredients. One of their most popular products is Garden of Life Magnesium Citrate, a supplement designed to help you increase your magnesium intake.
This article will provide a detailed overview of Garden of Life Magnesium Citrate, including its benefits and potential drawbacks.
What is magnesium citrate?
Magnesium citrate is a magnesium salt of citric acid. It’s formed when magnesium is combined with citric acid.
Magnesium citrate is one of the more bioavailable forms of magnesium, meaning your body absorbs it well. Several factors can affect how well your body absorbs magnesium, including:
- the amount of magnesium you’re already getting in your diet
- your overall health
- whether you take other supplements
Where does magnesium citrate come from?
Magnesium citrate is made synthetically, but citric acid can come from natural sources. However, the final product is manufactured.
What are the benefits of Garden of Life Magnesium Citrate?
Magnesium is a mineral that’s essential for hundreds of processes in the body. Garden of Life Magnesium Citrate can help you increase your magnesium intake, and that may improve your health in several ways.
Supporting Muscle and Nerve Function
Magnesium plays a key role in both muscle contraction and muscle relaxation. It helps regulate the flow of calcium into muscle cells, which is necessary for muscles to contract. When magnesium levels are low, calcium can flood the muscle cells, causing them to contract excessively and leading to cramps and spasms. Getting enough magnesium can prevent these issues.
Magnesium is also important for nerve transmission and signaling. It helps regulate the release of neurotransmitters, which are chemicals that transmit signals between nerve cells. By supporting healthy nerve function, magnesium can contribute to overall neurological health.
Promoting Bone Health
Magnesium is an important component of bone tissue, and it contributes to bone density and strength. It also plays a role in calcium absorption and utilization, which are essential for maintaining healthy bones. Some research suggests that adequate magnesium intake may help prevent osteoporosis, a condition characterized by weak and brittle bones.
Supporting Cardiovascular Health
Magnesium helps regulate blood pressure by relaxing blood vessels and improving blood flow. It also plays a role in maintaining a healthy heart rhythm. Studies have shown that adequate magnesium intake may help reduce the risk of cardiovascular disease.
Aiding Digestive Health
Magnesium citrate is commonly used for occasional constipation relief. It works as an osmotic laxative, meaning it draws water into the intestines, which helps to soften the stool and make it easier to pass. It’s important to note that magnesium citrate is not intended for long-term use as a laxative. If you experience chronic constipation, it’s best to consult with a healthcare professional to determine the underlying cause and find a more appropriate solution.
Garden of Life Magnesium Citrate: Product Details
Garden of Life offers magnesium citrate in a few different forms, so you can choose the one that best fits your lifestyle and preferences.
Available Forms and Dosages
You can find Garden of Life Magnesium Citrate in capsule form, which is convenient for taking on the go. They also offer a powder version that you can mix into water or your favorite beverage. The capsules typically recommend a dosage of 2 capsules per day, while the powder dosage varies depending on the specific product, so be sure to read the label carefully. Some of the powder options come in different flavors, like lemon or raspberry, to make them more enjoyable to drink.
Ingredients and Quality
Garden of Life prides itself on using high-quality ingredients. Their Magnesium Citrate products are made with organic ingredients and are Non-GMO Project Verified. They also undergo third-party testing and certifications, such as NSF or USP, to ensure purity and potency. Plus, they’re often free of common allergens like gluten, dairy, and soy, which is great if you have any dietary restrictions or sensitivities.
How to use Garden of Life magnesium citrate
Garden of Life sells magnesium citrate supplements in a few different forms. The best way to know how much magnesium citrate to take is to read the label on the product you’re using. Here are some general guidelines.
Dosage recommendations
It’s a good idea to start with a lower dose of magnesium citrate and then slowly increase the amount you take. Age and other health conditions can change how much magnesium citrate you need.
Timing and administration
Many people take magnesium citrate with a meal or right before bed. If you are struggling with anxiety, it’s important to explore all potential support options, from magnesium to other products and lifestyle changes. You can take magnesium citrate with a glass of water, or you can mix it into a smoothie.
Potential interactions
Magnesium citrate can interact with some medications and other supplements. If you have any health conditions, it’s best to talk with a qualified healthcare professional before you start taking magnesium citrate.
Potential side effects and precautions
As with any supplement, it’s a good idea to know the possible side effects and precautions before taking Garden of Life Magnesium Citrate.
Common side effects
Some people experience diarrhea, abdominal cramping, or nausea when taking magnesium citrate. These side effects are usually mild and don’t last long.
Precautions and contraindications
You shouldn’t take magnesium citrate if you have kidney problems or other medical conditions. When you take magnesium citrate, be sure you get plenty of fluids. And if you have any allergic reactions, stop taking it immediately and get medical help.
Talk to your healthcare provider before taking any new supplement, including Garden of Life Magnesium Citrate, to be sure it’s right for you.
Frequently Asked Questions
Is it OK to take magnesium citrate daily?
Taking magnesium citrate daily might be okay for some, but it really depends on your individual needs and health situation. Magnesium is essential, but too much citrate, especially in supplement form, can lead to unpleasant side effects. It’s always smart to chat with your doctor or a registered dietitian before making it a daily habit. They can help you figure out the right dose for you.
Are there any negative side effects of magnesium citrate?
Oh yeah, magnesium citrate definitely can have some negative side effects, especially if you overdo it. The most common ones are diarrhea, abdominal cramping, and nausea. In rare cases, more serious side effects like irregular heartbeat or electrolyte imbalances can occur. That’s why it’s so important to stick to the recommended dosage and talk to a healthcare pro if you’re concerned.
What kind of magnesium is in Garden of Life?
Garden of Life offers a few different magnesium supplements, and the type of magnesium varies depending on the product. This article, however, is focused on the magnesium citrate version, so make sure to double-check the label to confirm the specific form of magnesium. Other Garden of Life magnesium supplements might contain magnesium oxide, glycinate, or a blend of different forms.
How long will I be pooping after taking magnesium citrate?
Okay, let’s be real: magnesium citrate is often used as a laxative, so you can expect to experience increased bowel movements. The duration really varies from person to person. Generally, it starts working within 30 minutes to 6 hours, and the effects can last for several hours. Just stay close to a bathroom, especially when you’re first starting out!
Final Thoughts
Garden of Life Magnesium Citrate could be a good option if you’re looking for a magnesium supplement that supports:
- muscle function
- nerve function
- bone health
- cardiovascular health
Before you start taking any new supplement, though, it’s always a good idea to talk with a healthcare professional. That’s because supplements can sometimes interact with medications or affect certain health conditions.
If you’re trying to boost your magnesium levels and improve your overall well-being, Garden of Life Magnesium Citrate might be worth considering, but only after you’ve talked with your doctor.