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 during pregnancy Application? In this series of articles, we will examine the different magnesium compounds and their specific benefits. Basic information about magnesium can be found 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 various 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, producing water and/or carbon dioxide as a byproduct.
Absorption of magnesium citrate
The absorption of magnesium citrate in the human body is higher than that of other magnesium compounds such as magnesium oxide. Its improved solubility in water promotes the availability of magnesium for absorption in the digestive tract. This can achieve a bioavailability of up to 80%. By comparison, magnesium oxide has an availability of only about 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 already discussed some of the areas in which magnesium plays a role in your body. Here we show you the specific uses of magnesium citrate.
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 vascular 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 medications, 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 combines with oxalate in the intestine, which the Absorption of oxalate and thus reduces its availability in the urine. By reducing the amount of oxalate available to bind with calcium, the formation of calcium oxalate stones is inhibited. Furthermore, magnesium citrate increases the pH of the 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 people 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. This is still ongoing as of 2024 and therefore the results have 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. When this balance is disturbed, vascular calcification occurs more rapidly. The researchers now want to find out whether supplementing with magnesium citrate, with or without an additional phosphate binder, can reduce arterial stiffness and calcification. We explain why arteriosclerosis is such an important topic and how the process behind it works here:
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 phosphate begin to accumulate in these plaques, leading to 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 the plaque can break off and cause blood clots, which can block blood flow.
Role of magnesium, phosphate and calcium
- Calcium: It's an essential component of bones and teeth, but also plays a key role in arterial calcification. Calcium ions accumulate in plaques, contributing to the hardening and thickening of arteries.
- phosphatePhosphates, along with calcium, form the calcium phosphate crystals found in plaques. High phosphate levels in the blood can promote calcification by facilitating the formation of these crystals.
- magnesium: Magnesium acts as natural calcium channel blocker and can Reduce calcium deposition in the artery wall. It also has anti-inflammatory properties and can contribute to the stabilization of plaques, thereby reducing the risk of rupture and subsequent vascular occlusion. Adequate magnesium levels can therefore have a protective effect against arterial calcification.
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 to transport 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 deposition of calcium in the blood vessel walls. Without sufficient amounts of vitamin K2, vitamin D3 Increased calcium can be mistakenly deposited in the arteries, leading to calcification.Through their synergistic action, vitamins D3 and K2 ensure that calcium gets to where it is needed (into the bones) and prevent it from being deposited in the arteries, thus minimizing 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-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 quitting smoking, are crucial for preventing arteriosclerosis.
Arterial calcification is a multifactorial process in which magnesium may play a protective role by minimizing calcium deposition in the vessel walls and modulating the inflammatory response. A balanced diet and a healthy lifestyle are essential to reducing the risk of arteriosclerosis.
Forms of magnesium citrate
Now that we've looked at the uses 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 dosage. In combination with other forms of magnesium, you'll also more commonly find magnesium citrate 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 more cost-effective 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 lead to even more effective absorption, especially when a person needs to compensate for a significant magnesium deficiency.
- Purpose and dosageNote: 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 occurs most often in people 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 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 upset. Dosage varies depending on age, gender, and health needs, but the general recommendations for daily magnesium intake are for adults between 310 and 420 mg.
Conclusion:
Magnesium citrate is an exciting member of the magnesium family. The molecule has already been investigated in several clinical studies and has proven effective in migraines and kidney stones. Research on magnesium and arteriosclerosis is exciting with regard to longevity. This would be a further step towards Healthspan to extend.
