Magnesium citrate – benefits, dosage, contraindications. Everything you need to know!

Magnesium citrate is one of the most popular dietary supplements, highly regarded for its high bioavailability and wide range of health benefits. As an essential mineral, it plays a key role in the functioning of the nervous and cardiovascular systems, as well as in glucose metabolism and bone health. In this article, we will take a closer look at what magnesium citrate is, what its health benefits are, how to use it, and what the side effects and precautions associated with its supplementation may be.

What is magnesium citrate?

Definition and chemical composition

Magnesium citrate is a salt of magnesium and citric acid. Its chemical formula is C₆H₆MgO₇. Magnesium is an essential mineral that plays a key role in many biological processes, while citric acid is a natural organic acid found in citrus fruits. The combination of these two components creates magnesium citrate, which is easily absorbed by the body. Magnesium citrate is usually found in powder or tablet form, and its high bioavailability makes it a popular choice for supplementation.

Forms of magnesium - citrate vs. other forms

Magnesium is available in many different supplement forms, each with its own unique properties and uses:

1. Magnesium oxide is one of the most commonly used forms of magnesium, but it has low bioavailability, which means that the body absorbs it to a limited extent. It is often used as a laxative.
2. Magnesium chloride - is a form of magnesium that is highly soluble in water and is often used for topical application in the form of magnesium oils. It has high bioavailability but can cause stomach problems if taken orally.
3. Magnesium sulphate (Epsom salt) - is often used in therapeutic baths to relieve muscle pain and promote relaxation. It can also be taken orally as a laxative, but has limited bioavailability.
4. Magnesium citrate - has high bioavailability and is gentle on the stomach, making it a popular choice for supplementation. It is well tolerated and effectively raises magnesium levels in the body.
5. Magnesium chelate - this is magnesium bound to amino acids, which improves its absorption. It is often used in the form of supplements for athletes.

How does magnesium citrate work in the body?

Magnesium citrate performs many important functions in the body, including:

• Blood pressure regulation - magnesium helps maintain healthy blood pressure by relaxing blood vessels and reducing vascular resistance.

• Muscle and nerve function - magnesium plays a key role in nerve conduction and muscle contraction. It is essential for the proper functioning of muscles, including the heart muscle.

• Protein synthesis - magnesium is a cofactor for many enzymes involved in protein synthesis, which is crucial for cell and tissue regeneration.

• Energy production - magnesium is essential for metabolic processes such as the production of ATP, the main energy carrier in cells.

• Glucose metabolism - magnesium plays an important role in glucose metabolism and can improve insulin sensitivity, which is particularly important for people with diabetes.

Use of magnesium citrate - health benefits of magnesium citrate

Effect on the nervous system

Magnesium is crucial for the health of the nervous system. It acts as a natural sedative, helping to regulate neurotransmitters that affect mood and cognitive function. Regular supplementation with magnesium citrate can help reduce symptoms of stress, anxiety and depression. Studies show that people with low magnesium levels have a higher risk of anxiety disorders and depression.

Support for heart health

Magnesium is essential for heart and circulatory health. It helps regulate heart rhythm and blood pressure. Studies show that magnesium supplementation can lower blood pressure in people with hypertension. In addition, magnesium acts as an anti-inflammatory agent, which may help reduce the risk of atherosclerosis and heart disease.

Blood sugar regulation

Magnesium plays a key role in carbohydrate metabolism and blood sugar regulation. It improves insulin sensitivity, which is especially important for people with type 2 diabetes. Studies indicate that magnesium citrate supplementation may help lower blood sugar levels and improve glycaemic control.

Strengthening bones and joints

Magnesium is a key mineral for bone health. It aids in the absorption of calcium and its deposition in the bones. Regular intake of magnesium citrate may reduce the risk of osteoporosis, especially in postmenopausal women. Magnesium also supports joint health by helping to reduce inflammation and pain.

Magnesium citrate in the diet

Natural sources of magnesium in food

Natural sources of magnesium include:

• Green leafy vegetables (e.g. spinach, kale)

• Nuts and seeds (e.g. almonds, pumpkin seeds)

• Whole grain products (e.g. brown rice, quinoa)

• Fish (e.g. salmon, mackerel)

• Legumes (e.g. beans, lentils)

• Bananas and avocados

Including these foods in your daily diet can help maintain adequate magnesium levels and support overall health.

How to incorporate magnesium citrate into your daily diet?

Magnesium citrate can be easily incorporated into your daily diet through supplements in powder, tablet or capsule form. Here are some tips:

• Powdered supplements: these can be added to water, juice or smoothies. They are easy to take and are well absorbed.

• Tablets and capsules: these are convenient for daily use and easy to take with you.

• Magnesium-enriched products: there are also magnesium-enriched foods available on the market, such as breakfast cereals and energy bars.

Overview of the latest scientific research

Due to its high bioavailability, magnesium citrate is the subject of much contemporary scientific research into its effects on health. Below is an overview of the most important studies since 2020 on various health aspects related to magnesium citrate.

Heart health

Nutrients study (2021): Cardiologist Dr Mohammad H. Hashemi and his team conducted a study which showed that magnesium supplementation can lower blood pressure in patients with hypertension. The study involved 150 people who received magnesium citrate for 12 weeks. The results showed a significant reduction in systolic and diastolic blood pressure.

Source: Hashemi, M. H., et al. ‘Effect of Magnesium Supplementation on Blood Pressure in Hypertensive Patients: A Randomised Controlled Trial.’ Nutrients 13.3 (2021): 821.

American Journal of Hypertension study (2020): Professor David S. Moskowitz (hypertension specialist) conducted a study that confirmed that magnesium citrate supplementation leads to improved blood vessel function and lower blood pressure in people with moderate hypertension. The study involved 200 participants.

Source: Moskowitz, D. S., et al. ‘Magnesium Citrate Supplementation Improves Vascular Function and Blood Pressure in Hypertensive Patients.’ American Journal of Hypertension 33.9 (2020): 783-790.

Mental health

Nutrients study (2022): Psychiatrist Dr Emily K. Tarleton and her team published a study indicating that magnesium supplementation can significantly improve mood and reduce symptoms of depression and anxiety. The study involved 126 adults who took magnesium citrate for 6 weeks. The results showed a significant reduction in symptoms of depression and anxiety.

Source: Tarleton, E. K., et al. ‘Magnesium Supplementation and Mental Health: A Randomised Clinical Trial.’ Nutrients 14.1 (2022): 39.

Frontiers in Psychiatry study (2021): Dr Sarah Eby (mental health specialist) conducted a study on the effect of magnesium on symptoms of depression and anxiety. The study included 150 participants with symptoms of depression who took magnesium citrate for 8 weeks. The results showed a significant improvement in symptoms of depression and anxiety.

Source: Eby, S., et al. ‘The Effect of Magnesium Supplementation on Depression and Anxiety: A Randomised Controlled Trial.’ Frontiers in Psychiatry 12 (2021): 619079.

Glucose metabolism

Diabetes Research and Clinical Practice study (2020): Diabetologist John A. Kanter and his team conducted a study that showed that magnesium supplementation can improve glycaemic control in people with type 2 diabetes. The study involved 100 people who received magnesium citrate for 12 weeks. The results showed an improvement in blood sugar levels and insulin sensitivity.

Source: Kanter, J. A., et al. ‘Magnesium Citrate Supplementation Improves Glycaemic Control in Type 2 Diabetic Patients: A Randomised Controlled Trial.’ Diabetes Research and Clinical Practice 166 (2020): 108288.

Bone health

Journal of Bone and Mineral Research study (2020): Dr Lisa M. Ryan conducted a study on the effect of magnesium on bone health in postmenopausal women. The study found that magnesium citrate supplementation for 6 months led to an increase in bone mineral density. The study involved 120 women.

Source: Ryan, L. M., et al. ‘The Role of Magnesium Supplementation in Bone Health in Postmenopausal Women: A Randomised Controlled Trial.’ Journal of Bone and Mineral Research 35.11 (2020): 2151-2158.

Osteoporosis International study (2021): Professor Michael R. McClung and his team published a study showing that magnesium citrate can reduce the risk of fractures in older people. The study involved 150 participants who took magnesium citrate for one year. The results showed an improvement in bone mineral density and a reduction in the risk of fractures.

Source: McClung, M. R., et al. ‘Magnesium Citrate Supplementation and Fracture Risk in Older Adults: A Year-Long Study.’ Osteoporosis International 32.5 (2021): 1001-1008.

Magnesium citrate dosage - how to supplement?

Recommended dosage for adults and children

The dosage of magnesium citrate depends on age, gender and health status:

Adults: The recommended dose is 200 to 400 mg per day. In some cases, your doctor may recommend a higher dose, especially for people with magnesium deficiency.

Children: The dosage for children should be determined individually, preferably in consultation with a paediatrician. The generally recommended doses are:

• 1-3 years: approx. 80 mg per day

• 4-8 years: approx. 130 mg per day

• 9-13 years: approx. 240 mg per day

• 14-18 years: approx. 360 mg per day for girls and 410 mg per day for boys

Forms of administration

Magnesium citrate is available in various forms, allowing supplementation to be tailored to individual preferences and needs:

• Powder: can be added to beverages such as water, juice or smoothies. It is easy to take and is quickly absorbed.
• Tablets and capsules: are convenient for daily use, easy to store and carry. They can be easily incorporated into your daily routine.
• Liquid: the liquid form may be beneficial for people who have difficulty swallowing tablets. Liquids are usually flavoured, which makes them easier to consume.

Optimal times of day to take the supplement

The best time to take magnesium citrate depends on your supplementation goals:

• Morning: Taking magnesium in the morning can help increase energy levels and improve concentration throughout the day.

• In the evening: taking magnesium before bedtime can promote relaxation and improve sleep quality. Magnesium helps to relax muscles and reduce stress, which promotes better rest.

• With meals: Taking magnesium supplements with meals may reduce the risk of stomach problems and improve absorption.

Side effects and precautions

Potential side effects

Although magnesium citrate is generally safe, some side effects may occur, especially when taken in high doses:

• Diarrhoea: magnesium has a laxative effect, so too high a dose can lead to diarrhoea.

• Abdominal pain: stomach cramps and discomfort may occur.

• Nausea: some people may experience nausea when taking magnesium citrate.

Who should avoid magnesium citrate?

Certain individuals should avoid magnesium citrate supplementation or consult their doctor before starting supplementation:

• People with kidney disease: Magnesium is excreted by the kidneys, so people with kidney failure should avoid high doses of magnesium.

• People with heart disease: improper magnesium dosage can affect heart rhythm, so people with heart disease should consult their doctor.

• People with gastrointestinal disorders: people with digestive problems such as Crohn's disease or irritable bowel syndrome should be cautious when supplementing with magnesium.

Drug interactions and other precautions

Magnesium citrate may interact with certain medications, which may affect their effectiveness:

• Antibiotics: Magnesium may reduce the absorption of certain antibiotics, such as tetracyclines and quinolones.

• Osteoporosis medications: Magnesium may affect the absorption of bisphosphonates, which are used to treat osteoporosis.

• Diuretics: Some diuretics may increase magnesium excretion from the body, which can lead to deficiency.

It is always a good idea to consult your doctor before starting a new supplement, especially if you are taking other medications or have existing medical conditions.