Magnesium is an essential mineral for our body, involved in more than 300 biochemical reactions. It is crucial for energy metabolism, the function of heart and muscle cells and for bone health. In nature, magnesium occurs almost exclusively in compounds with various other elements. The range of magnesium supplements is similarly broad. But what makes magnesium bisglycinate special compared to magnesium citrate ? And why is magnesium oxide preferred in the treatment of constipation, while magnesium sulphate is used in the treatment of high blood pressure during pregnancy ? In this series of articles, we will look at the different magnesium compounds and their specific benefits. You can find basic information about magnesium in our introductory article "What is magnesium? ". In this article, we focus on the properties and applications of magnesium citrate.
What is magnesium citrate
Magnesium citrate is the magnesium salt of citric acid , a compound used both in medicine and as a dietary supplement . It is often used for its laxative, i.e. laxative, effect. Due to its good bioavailability, it is easily absorbed by the body and is available as a source of magnesium. There are also different spellings for the molecule. Both magnesium citrate and magnesium citrate can be found in the literature.
Natural occurrence of magnesium citrate
Magnesium citrate does not occur naturally in significant quantities. Instead, it is produced synthetically , z.B. through the chemical reaction of magnesium oxide, magnesium hydroxide or magnesium carbonate with citric acid. This process binds the magnesium to the citric acid and produces water and/or carbon dioxide as a by-product.
Absorption of magnesium citrate
The absorption of magnesium citrate in the human body is higher compared to other magnesium compounds such as magnesium oxide. The improved solubility in water promotes the availability of magnesium for absorption in the digestive tract. Thus, a bioavailability of up to 80% can be achieved. For comparison: magnesium oxide only has an availability of approx. 4%.
Magnesium citrate as a dietary supplement
Magnesium citrate is valued as a dietary supplement because it can be used effectively to prevent and treat magnesium deficiency . In our overview article on magnesium, we have already highlighted some of the areas in which Mg plays a role in your body. Here we show you the specific areas in which magnesium citrate is used.
Magnesium citrate for migraine
Magnesium citrate is increasingly recognized as an effective preventive treatment for migraine, based on the finding that magnesium deficiency is often observed in people with frequent migraine attacks. Magnesium plays an important role in numerous physiological processes associated with the pathophysiology of migraine, including neurotransmitter release, regulation of vasoconstriction and inflammatory responses. Supplementation with magnesium citrate may help to reduce the frequency, duration and severity of migraine attacks by supporting cerebral neuronal function and improving vasomotor stability. Magnesium is also mentioned as a therapeutic option in the guideline on migraine attack therapy and prophylaxis . Although magnesium is less effective than other medications, it has significantly fewer side effects.
Also helpful for kidney stones:
Magnesium citrate has been shown to be helpful in the treatment of kidney stones, particularly in the prevention of calcium oxalate stones , the most common type of kidney stone. The mechanism by which magnesium citrate works is that magnesium binds with oxalate in the intestine , which reduces the absorption of oxalate and thus reduces its availability in the urine. As less oxalate is available for binding with calcium, the formation of calcium oxalate stones is inhibited. Magnesium citrate also increases the pH value of the urine, which can further reduce the risk of stone formation, as a more alkaline urine increases the solubility of calcium oxalate. For these reasons, magnesium citrate may be helpful for people who are prone to kidney stones. It reduces the likelihood of stone formation, as this review shows.
Magnesium citrate against arteriosclerosis
One of the largest areas of research into magnesium and longevity is the so-called ROADMAP study . This is still ongoing as of 2024 and the results have therefore not yet been published. The idea behind it is that magnesium, together with calcium and phosphate, plays an important role in the calcification of arteries. In particular, if this balance is disturbed, vessels calcify more quickly. The researchers now want to find out whether supplementation with magnesium citrate with or without an additional phosphate binder can reduce arterial stiffness and calcification. We explain why arteriosclerosis is such an important issue and how the process behind it works here:
What is meant by arteriosclerosis
Calcification of the arteries, also known as arteriosclerosis , is a complex process that leads to the deposition of calcium phosphate crystals in the walls of the blood vessels. This can reduce the elasticity of the arteries and lead to a variety of cardiovascular diseases, including heart attack, stroke and peripheral arterial occlusive disease. The process of calcification involves several key minerals, particularly magnesium, phosphate and calcium, which play a central role in the pathophysiology of this disease.
The process of arteriosclerosis
- Initiation: Calcification often begins with damage to the inner layer of the arterial wall, the endothelium. This damage can be caused by various factors, including high cholesterol, high blood pressure, smoking and inflammation. Read more about this in ourBlood lipid levels article.
- Inflammatory reaction: Damage is followed by an inflammatory reaction in which cholesterol and other substances are deposited in the arterial wall and form a plaque. Calcium and phosphates begin to accumulate in these plaques, leading to further hardening and thickening of the arterial wall.
- Progression: Over time, the plaque can grow and further restrict blood flow through the artery. Parts of the plaque can break off and cause blood clots that can block blood flow.
Role of magnesium, phosphate and calcium
- Calcium: Is an essential component of bones and teeth, but also plays a key role in the calcification of arteries. Calcium ions accumulate in the plaques, which contributes to the hardening and thickening of the arteries.
- Phosphate : Phosphates, together with calcium, form the calcium phosphate crystals found in plaques. A high phosphate level in the blood can promote calcification by facilitating the formation of these crystals.
- Magnesium : Magnesium acts as a natural calcium channel blocker and can reduce the storage of calcium in the arterial wall. It also has anti-inflammatory properties and can help to stabilize plaques, reducing the risk of rupture and consequent vascular occlusion. A sufficient magnesium level can therefore have a protective effect against calcification of the arteries.
Did you know
The combination of vitamin D3 and vitamin K2 plays a crucial role in the prevention of arteriosclerosis, a key risk for cardiovascular disease. Vitamin D3 promotes the absorption of calcium from the intestine, while vitamin K2 helps to channel this calcium into the bones and teeth and keep it away from the artery walls. Vitamin K2 specifically activates the Matrix Gla protein (MGP) , one of the strongest inhibitors of arterial calcification. MGP prevents the storage of calcium in the blood vessel walls. Without sufficient amounts of vitamin K2, the calcium boosted by vitamin D3 can be mistakenly deposited in the arteries, leading to calcification. Through their synergistic action, vitamin D3 and K2 ensure that calcium gets to where it is needed (the bones) and prevent its deposition in the arteries, which minimizes the risk of calcification and associated cardiovascular problems.
Preventive measures
Maintaining a healthy balance of calcium, phosphate and magnesium is crucial to minimize the risk of arteriosclerosis. Dietary habits rich in magnesium-rich foods (such as green leafy vegetables, nuts and seeds), can help promote the balance of these minerals. In addition, measures to reduce the risk of endothelial damage, such as controlling blood pressure, lowering cholesterol and quitting smoking, are crucial for preventing arteriosclerosis.
Calcification of the arteries is a multifactorial process in which magnesium can play a protective role by minimizing the deposition of calcium in the vessel walls and modulating the inflammatory response. A balanced diet and a healthy lifestyle are essential to reduce the risk of arteriosclerosis.
Forms of magnesium citrate
Now that we have looked at the areas of application of magnesium citrate, let's return to the actual molecule. Magnesium citrate is available in various forms, including capsules, tablets and powder. The choice of form depends on personal preference, tolerance and dosage requirements. Powder forms often offer more flexible dosing. In combination with other forms of magnesium, Mg citrate is also more commonly found in magnesium complexes.
Magnesium citrate vs. magnesium oxide
Magnesium citrate is preferred over magnesium oxide because of its higher bioavailability and better absorption. However, magnesium oxide can be used as a cheaper alternative or if a stronger laxative effect is required.
Differences between tri-magnesium dicitrate and magnesium citrate
- Magnesium content: The main difference between tri-magnesium dicitrate and regular magnesium citrate lies in the magnesium content. Tri-magnesium dicitrate contains more elemental magnesium, making it a more efficient source for those looking to increase their magnesium levels.
- Bioavailability : Although both forms are known for their good bioavailability, the higher concentration of magnesium in tri-magnesium dicitrate may lead to even more effective absorption, especially if a person needs to compensate for a significant magnesium deficiency.
- Intended use and dosage : Due to the higher magnesium content in tri-magnesium dicitrate, a lower dosage may be required to achieve the same amount of elemental magnesium as conventional magnesium citrate. This can be particularly useful when planning supplementation strategies. You can find tri-magnesium dicitrate in our QNESIUM.
Side effects of magnesium citrate
Possible side effects of magnesium citrate include gastrointestinal discomfort, diarrhea and a laxative effect , especially at higher doses. Most side effects are mild and temporary.
Overdose of magnesium citrate
Magnesium overdose ( hypermagnesemia ) is rare and usually occurs in people with impaired kidney function. Symptoms can be:
- Low blood pressure (hypotension)
- Nausea and vomiting
- Durchfall
- Lethargy or fatigue
- Muskel-Schwäche
Optimal use and dosage
The choice of magnesium citrate form (whether capsules, powder or tablets) should be based on individual needs, preferences and specific health objectives. Ideally, you should take magnesium citrate with a meal to optimize absorption and minimize potential gastrointestinal discomfort. Dosage varies depending on age, gender and health needs, with general recommendations for daily magnesium intake for adults ranging from 310 to 420 mg.
Fazit:
Magnesium citrate is an exciting member of the magnesium family. The molecule has already been investigated in several clinical studies and has been shown to be effective against migraines and kidney stones. Research into magnesium and arteriosclerosis is exciting in terms of longevity. This would be a further step in extending the healthspan .
