Magnesium citrate is a potent supplement designed to increase magnesium levels in the body. Bound with citric acid to aid absorption, it is well-regarded for its high bioavailability, making it an efficient choice for those seeking to benefit from magnesium's extensive health benefits.
It addresses the widespread issue of low magnesium levels attributed to the mineral's decreased presence in our soils and excessive loss caused by alcohol, salt, and coffee consumption. Magnesium is essential for numerous bodily functions, including heart, muscle, and brain function and bone formation.
The need to know
What are the benefits?
Muscle and heart health
Important for normal vitamin D function and calcium levels
Important for normal brain and nerve function
Can improve constipation
Magnesium citrate works primarily by delivering highly bioavailable magnesium to the body. Once absorbed, magnesium participates in over 300 enzymatic reactions, which are crucial for various biological processes like energy production, DNA synthesis, and muscle contraction.
As a mild osmotic laxative, magnesium citrate can pull water into the intestines when consumed with a large glass of water. This process increases stool bulk, softens it, and facilitates its passage, thus alleviating constipation.
Furthermore, magnesium plays a role in managing stomach acid levels, potentially alleviating heartburn and indigestion symptoms. It is also essential in balancing the interaction of calcium and Vitamin D3 for proper bone formation.
How will I know its working?
Regular use of magnesium citrate may result in improved digestive health, including relief from constipation and symptoms of indigestion. Additionally, increased relaxation, better muscle function, and enhanced bone health might be observed.
When to take it?
Take 1 tablet daily with food and water, unless specified otherwise on the sachet.
Serving Size 1 Vegetarian Capsule
Per Serving% Daily
* Percent Daily Values are based on a 2,000 calorie diet.
† Daily Value not established.
Magnesium citrate's laxative effect was first discovered in the saline waters of Epsom, England, hence the name "Epsom salts" for magnesium sulfate.
The combination of magnesium with citric acid not only enhances its absorption but also makes the supplement more palatable.
Despite being essential for life, nearly half of the US population consumes less than the daily recommended amount of magnesium.
Publications you might find interesting
Want to go a bit deeper?
The latest research
1. Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-262.
2. Coudray C, Rambeau M, Feillet-Coudray C, et al. Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach. Magnes Res. 2005;18(4):215-223.
3. Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M. Association between dietary fiber, water and magnesium intake and functional constipation among young Japanese women. Eur J Clin Nutr. 2007;61(5):616-622.
4. DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668.
5. Kirkland AE, Sarlo GL, Holton KF. The Role of Magnesium in Neurological Disorders. Nutrients. 2018;10(6):730.
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