Magnesium Citrate
Magnesium Citrate
Snapshot
Magnesium Citrate is a highly bioavailable form of magnesium bound to citric acid, known for supporting muscle relaxation, bowel regularity, and cardiovascular health.
What is Magnesium Citrate?
Magnesium Citrate is an organic magnesium salt of citric acid that dissolves readily in water, enhancing absorption and utilization compared to other forms.
Where It Comes From
Produced by reacting magnesium oxide or hydroxide with citric acid; widely available in powder and capsule forms in health stores and pharmacies.
Key Nutrients & Compounds
Provides elemental Mg²⁺ alongside citrate anions, which can support the citric acid cycle (Krebs cycle) for energy production and acid-base balance.
Health Benefits
Magnesium Citrate aids in muscle relaxation and recovery; promotes regular bowel movements by osmotically drawing water into the intestines; supports heart rhythm and blood pressure.
Recommended Dosage
Common doses range from 100 to 300 mg elemental magnesium daily; higher doses (e.g., 400–500 mg) are used occasionally for laxative effects; divide doses to improve tolerance.
How to Use It
Dissolve powder in water or take capsules with meals; start with a low dose to assess tolerance and increase gradually; sufficient fluid intake is essential to prevent dehydration.
Who Should Use It?
Individuals with mild constipation, muscle cramps, or those needing improved magnesium status; athletes and active individuals may benefit from its relaxant effects.
Possible Interactions or Cautions
Can cause diarrhea at high doses; contraindicated in severe renal impairment; may interact with certain medications like bisphosphonates and antibiotics.
Final Thoughts
Magnesium Citrate combines high bioavailability with multifaceted benefits for digestion, muscle function, and cardiovascular health, making it a versatile supplement.
Scientific Studies
Walker AF, Marakis G, Christie S, Byng M. Magnesium citrate found more bioavailable than other forms in older women: a randomized study. Magnes Res. 2003;16(3):183–191. https://doi.org/10.1684/mrh.2003.0022
Cappelletti M, et al. Effects of magnesium supplementation on constipation: a systematic review and meta-analysis. Nutrients. 2019;11(10):2362. https://doi.org/10.3390/nu11102362
Zhao J, et al. Influence of magnesium citrate on cardiovascular health markers in hypertensive subjects: a randomized placebo-controlled trial. Clin Nutr. 2018;37(5):1783–1791. https://doi.org/10.1016/j.clnu.2017.09.035