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, as well as for bone health. In nature, magnesium occurs almost exclusively in compounds with various other elements. Similarly diverse is the range of magnesium supplements available.But what makes, for example, magnesium bisglycinate compared to magnesium citrate special? And why is magnesium oxide preferred for the treatment of constipation, while magnesium sulfate is used in the therapy of hypertension during pregnancy ? In this article series, we will highlight the different magnesium compounds and their specific benefits. Basic information about magnesium can be found in our introductory article "What is magnesium?". In this post, 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 that is used in both medicine and as a dietary supplement . It is commonly used for its laxative, or purgative, effect. Due to its good bioavailability, it is easily absorbed by the body and serves as a source of magnesium. There are also various spellings for the molecule. Both magnesium citrate and magnesium citrat can be found in the literature.
Natural occurrence of magnesium citrate
Magnesium citrate does not occur naturally in significant amounts. 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 water and/or carbon dioxide are produced as byproducts.
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 enhances the availability of magnesium for absorption in the digestive tract. Thus, a bioavailability of up to 80% can be achieved. In comparison: magnesium oxide has an availability of about 4%.
Magnesium citrate as a dietary supplement
As a dietary supplement, magnesium citrate is valued for its effectiveness in preventing and treating magnesium deficiency . In our overview article on magnesium, we have already highlighted some of the areas where Mg plays a role in your body. Here we show you the specific applications of magnesium citrate.
Magnesium citrate for migraines
Magnesium citrate is increasingly recognized as an effective preventive treatment for migraines, based on the understanding 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 migraines, including neurotransmitter release, regulation of blood vessel constriction, and inflammatory responses. Supplementation with magnesium citrate can help reduce the frequency, duration, and severity of migraine attacks by supporting cerebral neuronal function and improving vasomotor stability. Also in the guideline for the treatment of migraine attacks and prophylaxis, magnesium is mentioned as a treatment option. Although magnesium has a lower efficacy than other medications, it is significantly less likely to cause side effects.
Also helpful for kidney stones:
Magnesium citrate has proven to be helpful in the fight against kidney stones, especially in the prevention of calcium oxalate stones, the most common type of kidney stones. The mechanism by which magnesium citrate works is that magnesium binds with oxalate in the intestine, which reduces the absorption of oxalate and thus decreases its availability in urine. By making less oxalate available for binding with calcium, the formation of calcium oxalate stones is inhibited.Additionally, magnesium citrate increases the pH level of urine, which can further reduce the risk of stone formation, as more alkaline urine increases the solubility of calcium oxalate. For these reasons, magnesium citrate may be helpful for individuals prone to kidney stones. It decreases the likelihood of stone formation, as this Review shows.
Magnesium citrate against arteriosclerosis
One of the largest research areas for magnesium and longevity is the so-called ROADMAP study. As of 2024, this study is still ongoing, and thus the results have not yet been published.The consideration behind this is that magnesium, along with calcium and phosphate, plays an important role in the calcification of arteries. In particular, when this balance is disturbed, there is a faster calcification of vessels. 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.Why atherosclerosis is such an important topic and how the process behind it works, we explain to you here:
What is meant by atherosclerosis?
The calcification of the arteries, also referred to as atherosclerosis , is a complex process that leads to the deposition of calcium phosphate crystals in the walls of 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 various 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 levels, high blood pressure, smoking, and inflammation. More about this in our blood lipid levels-article.
- Inflammatory response: Following the damage, an inflammatory response occurs, during which cholesterol and other substances are deposited in the arterial wall, forming 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, contributing to the hardening and thickening of the arteries.
- Phosphate: Phosphates form calcium phosphate crystals together with calcium, which are found in the 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 deposition of calcium in the arterial wall. It also has anti-inflammatory properties and can contribute to the stabilization of plaques, thereby reducing the risk of rupture and consequently a vessel occlusion. An adequate magnesium level can thus have a protective effect against the calcification of the arteries.
Did you know?
The combination of Vitamin D3 and Vitamin K2 plays a crucial role in the prevention of arterial calcification, a key risk factor for cardiovascular diseases. Vitamin D3 promotes the absorption of calcium from the intestine, while Vitamin K2 helps direct this calcium into the bones and teeth and keeps it away from the arterial walls. Vitamin K2 specifically activates the matrix Gla-protein (MGP), one of the strongest inhibitors of arterial calcification. MGP prevents the deposition of calcium in the blood vessel walls. Without sufficient amounts of Vitamin K2, the calcium enhanced by Vitamin D3 can mistakenly deposit in the arteries, leading to calcifications.Through their synergistic effect, vitamins D3 and K2 ensure that calcium reaches where it is needed (in 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 arterial calcification. Dietary habits rich in magnesium-containing foods (such as leafy greens, 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 levels, and quitting smoking, are crucial for the prevention of arteriosclerosis.
Arterial calcification 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 applications 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 preferences, tolerance, and dosage requirements. Powder forms often offer more flexible dosing. In combination with other forms of magnesium, you will also find Mg citrate more frequently in magnesium complexes.
Magnesium citrate vs. Magnesium oxide
Magnesium citrate is preferred over magnesium oxide due to its higher bioavailability and better absorption. However, magnesium oxide can be used as a more cost-effective alternative or when a stronger laxative effect is needed.
Differences between Tri-Magnesium Dicitrat and Magnesium Citrate
- Magnesium content: The main difference between Tri-Magnesium Dicitrat and conventional Magnesium Citrate lies in the magnesium content. Tri-Magnesium Dicitrat 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 magnesium concentration in Tri-Magnesium Dicitrat may lead to even more effective absorption, especially when a person needs to compensate for a significant magnesium deficiency.
- Purpose and Dosage: Due to the higher magnesium content in Tri-Magnesium Dicitrat, a lower dosage may be required to achieve the same amount of elemental magnesium as with conventional magnesium citrate. This can be particularly useful when planning supplementation strategies. You can find Tri-Magnesium Dicitrat 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 dosages. Most side effects are mild and temporary.
Overdose of magnesium citrate
An overdose of magnesium (hypermagnesemia) is rare and usually occurs in individuals with impaired kidney function.Symptoms may include:
- Low blood pressure (hypotension)
- Nausea and vomiting
- Diarrhea
- Lethargy or fatigue
- Muscle weakness
Optimal use and dosage
The choice of the form of magnesium citrate (whether capsules, powder, or tablets) should be based on individual needs, preferences, and specific health goals. Ideally, you should take magnesium citrate with a meal to optimize absorption and minimize potential gastrointestinal discomfort. The dosage varies depending on age, gender, and health needs, with general recommendations for daily magnesium intake for adults ranging from 310 to 420 mg.
Conclusion:
Magnesium citrate is an exciting representative in the magnesium family. The molecule has already been studied in several clinical trials and has proven effective for migraines and kidney stones. Exciting in relation to longevity is the research on magnesium and arteriosclerosis. This would be another step to extend the health span .
