Magnesium Citrate

Benefits:

Magnesium, mostly found in bones and soft tissues, has been proven to be an important ingredient for a variety of important bodily functions. Examples of these include protein synthesis, muscle function, blood pressure regulation as well as nerve health. In addition, magnesium is essential for energy production and active transport of calcium and potassium across cell membranes, critical for muscle contraction.

Side Effects:

In some people, Magnesium Citrate may result in stomach and intestinal issues like gas, nausea, vomiting and stomach cramping.

Nutrient Sources:

Whole grains, dark greens, seafood, lean meat, eggs, nuts, seeds and soy products.

Dosing:

Magnesium Citrate (one of the more bioavailable and easily absorbed forms of Magnesium) is safely consumed at up to 2 grams per day.

Further Reference:

National Institutes of Health - https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

WebMD - http://www.webmd.com/vitamins-supplements/ingredientmono-998-magnesium.aspx?activeingredientid=998