Magnesium citrate - properties, use and contraindications
Magnesium citrate is a highly absorbable form of magnesium, widely used in dietary supplements,and is known for its efficient absorption in the human body. This is why the bioavailability of this essential element is so high. This chemical compound can help meet the body’s magnesium needs while preventing magnesium deficiency.
What is magnesium citrate? Magnesium citrate assimilability - how does the compound work on bioaccessibility of the element? What properties does magnesium citrate have? Magnesium citrate for constipation - can it help with solving this problem?
Table of contents
What is magnesium citrate?
Magnesium is one of the most well-known minerals, essential for the optimal functioning of the human body. It is classified as a macronutrient and can be delivered to the body through everyday food sources, such as milk, dairy products, leafy green vegetables or through dietary supplements.
One of the most popular forms of magnesium used in supplements and pharmaceuticals is magnesium citrate. This organic chemical compound belongs to the citrate group. It is a combination of magnesium and citric acid and is considered the most bioavailable form of magnesium. Its chemical formula is C6H6MgO7. Due to its effective absorption and action in the human body, it is one of the most commonly used forms of magnesium.
Recommended dietary supplements with magnesium citrate
Magnesium citrate - properties
Magnesium citrate is an organic magnesium salt that is characterized by excellent absorption from the digestive system. Since magnesium citrate also contains citric acid, the compound can help acidify the body’s environment, which improves the solubility of magnesium and facilitates its gradual absorption in the small intestine. This makes magnesium citrate a stable and well-soluble substance with high bioavailability.
As a result, magnesium citrate is considered the most bioavailable form of magnesium, making it a valuable source of this essential mineral. While this compound can be used as an acid regulator and a laxative, it is most commonly found in dietary supplements. It helps to address existing magnesium deficiencies and ensures the body’s daily magnesium demand.
Magnesium citrate - what does it help with?
Magnesium citrate can exhibit similar properties to magnesium itself. It can participate in the activation of many enzymes, aid in protein synthesis, and support nerve conduction, heart function and muscle performance.
Using supplements that contain magnesium citrate can be a helpful solution to prevent magnesium deficiencies in the body, which can lead to undesirable symptoms. Current research suggests that magnesium citrate can:
- improve sleep quality
- support electrolyte balance
- help reduce fatigue and exhaustion
- regulate bowel movements and reduce constipation
- assist in maintaining proper energy metabolism
- help maintain healthy blood pressure levels
- positively affect mood reducing irritability, mood swings and nervousness
Is magnesium citrate harmful?
Many people wonder if magnesium citrate is safe and if taking this form of magnesium can cause any unwanted side effects. According to scientific studies, magnesium combined with citric acid is not harmful when taken in moderate amounts, following the recommended dosage of the specific product or the guidance of a healthcare provider.
However, excessive supplementation of this compound may cause discomfort in the abdominal area, leading to symptoms like nausea, gas, vomiting and diarrhea. In rare cases taking too much magnesium citrate can lead to muscle weakness, heart issues, drowsiness and confusion. It is important to note that these side effects are very rare and usually occur with prolonged excessive intake. Moderate use of magnesium citrate is generally considered safe and beneficial for the human body.
Magnesium citrate during pregnancy
Studies suggest that magnesium citrate does not show teratogenic (birth defect-causing) or toxic effects in pregnant women. Therefore, it can be used during pregnancy if the supplementation of magnesium is recommended by a healthcare professional.
Appropriate magnesium intake during pregnancy may positively affect the development of the nervous, bone and muscle systems in the baby and may also reduce the risk of preterm labor and preeclampsia. Thus, magnesium citrate can be a valuable support during pregnancy, especially for women who are dealing with a magnesium deficiency.
Magnesium citrate for children
Magnesium citrate supplements can also be safely used in young children if a doctor determines the need for magnesium supplementation. Since magnesium citrate has good bioavailability, it can help provide adequate magnesium levels in children. However, the dosage should be adjusted to the child’s age and needs, choosing high-quality products free from unnecessary additives and filters.
How to use magnesium citrate?
Always follow the manufacturer’s instructions when using a magnesium citrate supplement. Do not exceed the recommended dosage. Typically, it’s suggested to take the supplement during or immediately after meals, drinking plenty of water with it.
It’s also important to avoid taking magnesium citrate supplements alongside iron or calcium supplements, as these minerals may reduce magnesium absorption.
Magnesium citrate comes in various forms. You can find it as a powder, tablet, capsule or liquid shot. Choose the form that best suits your preferences and needs. Pay attention to the magnesium content per serving and consider products that contain additional beneficial ingredients, such as vitamin B6, which can increase magnesium absorption by up to 40%.
Magnesium citrate - contraindications
Magnesium citrate is considered a safe and well-researched compound that can help meet daily magnesium requirements. However, there are some contraindications for its use, including:
- sensitivity to any ingredient of the product
- severe kidney insufficiency
- people with hypotension (low blood pressure)
- individuals suffering from hypermagnesemia (high magnesium levels) or atrioventricular block
People with a sensitive digestive system or those prone to diarrhea should use magnesium citrate cautiously, as it can have a mild laxative effect. It’s also important to be aware of potential interactions between magnesium citrate and certain medications. Research suggests that diuretics can increase magnesium excretion, while magnesium citrate may decrease the absorption of warfarin derivatives and tetracycline antibiotics.
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