Magnesium is an indispensable mineral for our body, involved in more than 300 biochemical reactions. It is crucial for energy metabolism, heart and muscle cell function, and bone health. In nature, magnesium occurs almost exclusively in combinations with various other elements. The range of magnesium supplements is similarly broad. But what makes, for example, magnesium bisglycinate compared to magnesium citrate special? And why do you prefer magnesium oxide in the treatment of constipation, while magnesium sulfate is used in the treatment of high blood pressure during pregnancy is used? In this series of articles we will shed light on the different magnesium compounds and their specific benefits. You can find basic information about magnesium 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 used both in medicine and as a food supplement is used. It is often used because of 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, e.g.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 creates water and/or carbon dioxide as a byproduct.
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. A bioavailability of up to 80% can be achieved. For comparison: Magnesium oxide only has a 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 will show you the specific areas of application for magnesium citrate.
Magnesium citrate for migraines
Magnesium citrate is increasingly recognized as an effective preventive treatment for migraines, based on the recognition 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 blood vessel constriction, and inflammatory responses. Magnesium citrate supplementation may help reduce the frequency, duration, and severity of migraine attacks by supporting cerebral neuronal function and improving vasomotor stability. Magnesium is also mentioned as a treatment option in the guideline for the treatment of migraine attacks 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 stones . The mechanism by which magnesium citrate works is that magnesium combines with oxalate in the intestine, which increases the absorption of oxalate reduced and thus its availability in the urine is reduced. By making less oxalate available to bind with calcium, the formation of calcium oxalate stones is inhibited. Magnesium citrate also increases the pH of urine, which can further reduce the risk of stone formation because more alkaline urine increases the solubility of calcium oxalate. For these reasons, magnesium citrate may be helpful for people 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 for magnesium and the longevity is the so-called ROADMAP study. As of 2024, this is still ongoing and the results have not yet been published. The idea is that Magnesium, along with calcium and phosphate, plays an important role in the calcification of arteries. Especially when 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 artery stiffness and calcification. We will explain to you here why arteriosclerosis is such an important topic and how the process behind it works:
What is meant by arteriosclerosis?
Calcification of the arteries, also known as arteriosclerosis , is a complex process that leads to 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 artery 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 hardening of the arteries
- Initiation: Calcification often begins with Damage to the inner layer of the artery wall, the endothelium. This damage can be caused by various factors, including high cholesterol, high blood pressure, smoking and inflammation. More about this in our Blood lipid values article.
- Inflammatory reaction: The damage is followed by an inflammatory reaction in which cholesterol and other substances are stored in the artery wall and form a plaque. Calcium and phosphates begin to build up in these plaques, causing further hardening and thickening of the artery wall.
- Progression: Over time, the plaque can grow and further restrict blood flow through the artery. Pieces of plaque can break off and cause blood clots, which 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 the arteries. Calcium ions build up in the plaques, which contributes to the hardening and thickening of the arteries.
- Phosphate: Phosphates combine with calcium to form the calcium phosphate crystals found in plaques. High levels of phosphate 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 artery wall . It also has anti-inflammatory properties and can help stabilize plaques, reducing the risk of rupture and, consequently, vascular occlusion becomes. 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 hardening of the arteries, a key risk for cardiovascular disease. Vitamin D3 promotes the absorption of calcium from the intestines, while vitamin K2 helps direct this calcium into the bones and teeth and away from the artery walls. Vitamin K2 specifically activates the Matrix Gla protein (MGP), one of the most powerful inhibitors of arterial calcification. MGP prevents the storage of calcium in the blood vessel walls. Without sufficient amounts of vitamin K2, the calcium enhanced by vitamin D3 can erroneously deposit in the arteries, leading to calcification. Through their synergistic action, vitamin D3 and K2 ensure that calcium reaches where it is needed (into the bones) and prevents its deposition in the arteries, minimizing the risk of calcification and related cardiovascular problems.
Preventive measures
Maintaining a healthy balance of calcium, phosphate and magnesium is crucial to minimizing the risk of hardening of the arteries. Dietary habits rich in magnesium-containing 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 levels and avoiding 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 reducing the risk of hardening of the arteries.
Forms of magnesium citrate
Now that we have looked at the areas of application of magnesium citrate, let's come back 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 dosage. In combination with other forms of magnesium, you can also find Mg citrate more often in magnesium complexes.
Magnesium citrate vs. Magnesium oxide
Magnesium citrate is preferred compared to magnesium oxide because of its higher bioavailability and better absorption. However, magnesium oxide can be used as a cheaper alternative or when a stronger laxative effect is needed.
Differences between tri-magnesium dicitrate and magnesium citrate
- Magnesium content: The main difference between tri-magnesium dicitrate and conventional magnesium citrate is 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 magnesium concentration in tri-magnesium dicitrate may result in even more effective absorption, especially when 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 traditional 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
Overdose of magnesium (hypermagnesemia) is rare and usually occurs in people with impaired kidney function. Symptoms can be:
- Low blood pressure (hypotension)
- Nausea and vomiting
- Diarrhea
- Lethargy or tiredness
- Muscle weakness
Optimal use and dosage
The choice of form of magnesium citrate (whether capsules, powder or tablets) should be based on individual needs, preferences and specific health objectives. Ideally, you should take magnesium citrate with food to optimize absorption and minimize potential gastrointestinal distress. The dosage varies depending on age, gender and health needs, with general recommendations for daily magnesium intake for adults being between 310 and 420 mg.
Conclusion:
Magnesium citrate is an exciting representative in the magnesium family. The molecule has already been examined in several clinical studies and has been proven to treat migraines and kidney stones. Research on magnesium and arteriosclerosis is exciting when it comes to longevity. This would be another step to extend the healthspan .
