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Adjusting to Wellness with the King of Cracks: A Weekly Blog Experience.

5/8/2023 0 Comments

The Remarkable Health Benefits of Magnesium Citrate

Magnesium citrate is a mineral that plays an essential role in the human body's various functions, including nerve function, muscle contraction, and the maintenance of a healthy heart rhythm. It is also involved in more than 300 biochemical reactions in the body. Unfortunately, many people do not get enough of this crucial nutrient in their diet, leading to a host of health issues.
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In this post, we will discuss the health benefits of magnesium citrate and how to include it in your diet.


  • Regulates Blood Pressure​​
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High blood pressure, also known as hypertension, is a leading risk factor for heart disease and stroke. Studies have shown that magnesium citrate can help regulate blood pressure levels by relaxing the blood vessels and improving blood flow. In one study, taking 450 mg of magnesium citrate daily for eight weeks resulted in a significant reduction in both systolic and diastolic blood pressure levels.


  • Promotes Heart Health

Magnesium citrate is essential for maintaining a healthy heart rhythm and preventing heart disease. It helps to regulate heart muscle function, maintain healthy blood vessels, and prevent the accumulation of plaque in the arteries. Additionally, low magnesium levels are associated with an increased risk of cardiovascular disease.

  • Supports Bone Health
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Magnesium citrate is critical for maintaining healthy bones. It plays a crucial role in the development and maintenance of bone tissue and helps to regulate calcium absorption. Low magnesium levels have been linked to an increased risk of osteoporosis, a condition that weakens bones and increases the risk of fractures.


  • Reduces Stress and Anxiety

Magnesium citrate has a calming effect on the nervous system, which can help reduce stress and anxiety levels. It helps to regulate neurotransmitters, including serotonin, which plays a significant role in mood regulation. Studies have shown that low magnesium levels are associated with an increased risk of depression and anxiety.

  • Improves Sleep Quality

Magnesium citrate can improve sleep quality and help individuals who suffer from insomnia. It helps to regulate melatonin, a hormone that regulates sleep-wake cycles. In one study, taking magnesium citrate supplements improved sleep quality in older adults.

Foods Rich in Magnesium

While supplements can help boost your magnesium levels, it's also important to consume magnesium-rich foods. Foods that are high in magnesium include:
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  • Leafy green vegetables, such as spinach, kale, and Swiss chard
  • Nuts, including almonds, cashews, and peanuts
  • Seeds, such as pumpkin seeds and sunflower seeds
  • Whole grains, such as brown rice, quinoa, and oats
  • Legumes, including black beans, kidney beans, and lentils
  • Fish, such as salmon and mackerel

By incorporating these foods into your diet, you can increase your magnesium intake and reap the many health benefits that this mineral has to offer.

Conclusion

Magnesium citrate is a vital mineral for our bodies, and many people do not get enough of it in their diet. By consuming magnesium-rich foods or taking supplements, you can experience the remarkable health benefits of magnesium citrate, including regulating blood pressure, promoting heart health, supporting bone health, reducing stress and anxiety, and improving sleep quality.

​Keywords: magnesium citrate, health benefits, diet, nutrition, magnesium-rich foods, supplements.

​References:
  1. Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429
  2. National Institutes of Health. (2021). Magnesium Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  3. Rosanoff, A., Dai, Q., & Shapses, S. A. (2016). Essential nutrient interactions: does low or suboptimal magnesium status interact with vitamin D and/or calcium status? Advances in Nutrition, 7(1), 25–43. https://doi.org/10.3945/an.115.008631
  4. Simental-Mendía, L. E., Sahebkar, A., Rodríguez-Morán, M., & Guerrero-Romero, F. (2017). A systematic review and meta-analysis of randomized controlled trials on the effects of magnesium supplementation on insulin sensitivity and glucose control. Pharmacological Research, 111, 272–282. https://doi.org/10.1016/j.phrs.2016.07.005
  5. Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. Journal of the American Board of Family Medicine, 28(2), 249–256. https://doi.org/10.3122/jabfm.2015.02.140176

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Disclaimer:
This blog post was created with the assistance of AI and online article references and is intended for informational purposes only. It should not be considered as medical advice or a substitute for professional medical guidance, diagnosis, or treatment. It is essential to consult qualified healthcare professionals for personalized advice regarding specific conditions. The authors and publishers do not guarantee the accuracy or completeness of the information and will not be held liable for any actions taken based on the content of this article.
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    Author

    My name is Jimmy Sayegh, DC, and I am a licensed chiropractic physician with over 10 years of experience. I believe that optimal health and wellness require a combination of factors, including exercise, a healthy diet, and routine chiropractic care. In my experience, regular exercise is essential for maintaining good health, as it can improve cardiovascular health, reduce the risk of chronic diseases, and help maintain a healthy weight. A balanced and nutritious diet is also crucial for optimal health, providing the body with essential nutrients needed for optimal functioning. In my blog posts, I will be sharing research articles and information that I have gathered over the years. All of my blogs are complied works from multiple research articles, journals, and my own personal opinions based on my clinical practice. Some of the blog articles have been drafted with the support of renowned entities such as Google, AI, scholarly publications, and peer blogs. Please note that these blogs are posted for informational purposes only.

    Disclaimer:
    These blog post was created with the assistance of AI and online article references and is intended for informational purposes only. It should not be considered as medical advice or a substitute for professional medical guidance, diagnosis, or treatment. It is essential to consult qualified healthcare professionals for personalized advice regarding specific conditions. The authors and publishers do not guarantee the accuracy or completeness of the information and will not be held liable for any actions taken based on the content of this article.

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