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, for example, Magnesium bisglycinate compared to magnesium citrate special? And why do people prefer magnesium oxide in the treatment of constipation, while Magnesium sulfate in the treatment of hypertension in 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 that is used both in medicine and as dietary supplements It is often used for its 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. 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. This means that a bioavailability of up to 80% can be achieved. For comparison: magnesium oxide only has an availability of around 4%.
Magnesium citrate as a dietary supplement
Magnesium citrate is valued as a dietary supplement because it is effective in preventing and Treatment of magnesium deficiency can be used. In our overview article on magnesium, we have already looked at some of the areas in which Mg plays a role in your body. Here we show you the specific areas in which magnesium citrate can be used.
Magnesium citrate for migraines
Magnesium citrate is increasingly recognized as an effective preventive treatment for migraine, based on the knowledge 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. Also in the guideline Magnesium is mentioned as a therapeutic option for the treatment of migraine attacks and prophylaxisAlthough magnesium is less effective than other drugs, it is significantly fewer side effects.
Also helpful for kidney stones:
magnesium citrate has proven to be helpful in the treatment of kidney stones, especially in Prevention of calcium oxalate stones, the most common type of kidney stone. The mechanism by which magnesium citrate works is that Magnesium binds to oxalate in the intestine, which the absorption of oxalate and thus reduces its availability in the urine. By having less oxalate available to bind with calcium, the formation of calcium oxalate stones is inhibited. In addition, magnesium citrate increases the pH 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 can be helpful in people who are prone to kidney stones. It reduces the likelihood of stone formation, as this review represents.
Magnesium citrate against arteriosclerosis
One of the largest research areas 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 behind this is that Magnesium, together with calcium and phosphate, plays an important role in the calcification of arteries. When this balance is disturbed, the vessels calcify more quickly. The researchers now want to find out whether supplementing with magnesium citrate with or without an additional phosphate binder can reduce the stiffness of the arteries and calcification. We explain here why arteriosclerosis is such an important topic and how the process behind it works:
What is arteriosclerosis?
The 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 elasticity of the arteries and lead to a variety of cardiovascular diseases, including heart attack, stroke and peripheral arterial 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 the artery 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 our blood lipid levels-Article.
- Inflammatory reaction: The damage is followed by an inflammatory reaction in which cholesterol and other substances are deposited in the artery wall, forming plaque. Calcium and phosphates begin to accumulate in these plaques, causing further hardening and thickening of the artery wall.
- Progression: Over time, plaque can grow and further restrict blood flow through the artery. Pieces of plaque can break off and cause blood clots that can block blood flow.
Role of Magnesium, Phosphate and Calcium
- Calcium: It is an essential component of bones and teeth, but also plays a key role in the calcification of the arteries. Calcium ions accumulate in the plaques, which contribute 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 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, thereby reducing the risk of rupture and subsequent 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 factor for cardiovascular disease. vitamin D3 promotes the absorption of calcium from the intestines, while vitamin K2 helps transport 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 strongest inhibitors of arterial calcification. MGP prevents the deposition of calcium in the blood vessel walls.Without sufficient amounts of vitamin K2, this can vitamin D3 Increased calcium can be mistakenly deposited in the arteries, leading to calcification. Through their synergistic effect, vitamin D3 and K2 ensure that the calcium gets to where it is needed (in the bones) and prevent it from being deposited 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 minimising the risk of arteriosclerosis. Eating 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 not smoking, are crucial in preventing arteriosclerosis.
Arterial calcification is a multifactorial process in which magnesium may 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 get back 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 dosage. 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 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 required.
Differences between Tri-Magnesium Dicitrate and Magnesium Citrate
- Magnesium content: The main difference between tri-magnesium dicitrate and regular 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 lead to even more effective absorption, especially when a person needs to correct a significant magnesium deficiency.
- purpose 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 with 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 complaints, diarrhea and a laxative effect, especially at higher doses. Most side effects are mild and temporary.
overdose of magnesium citrate
An overdose of magnesium (hypermagnesemia) is rare and mostly occurs in people with impaired kidney function. Symptoms can include:
- Low blood pressure (hypotension)
- nausea and vomiting
- Diarrhea
- lethargy or fatigue
- muscle weakness
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 goals. 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 between 310 and 420 mg.
Conclusion:
magnesium citrate is an exciting representative of the magnesium family. The molecule has already been investigated in several clinical studies and has proven effective in migraines and kidney stones. Exciting in terms of longevity is the research on magnesium and arteriosclerosis. This would be a further step towards health span to extend.
