Magnesium citrate is a chemical compound that combines the mineral magnesium with citric acid. It is commonly used as a dietary supplement due to its high bioavailability, meaning it is easily absorbed by the body. The compound is usually available in the form of a white powder or a tablet.
Magnesium, an essential mineral, plays a crucial role in various bodily functions. It is involved in over 300 enzymatic reactions, contributing to processes such as energy production, muscle and nerve function, and protein synthesis. However, the body cannot produce magnesium on its own, so it must be obtained through diet or supplementation.
Citric acid, a naturally occurring organic acid found in citrus fruits, enhances the absorption of magnesium in the body. This combination creates magnesium citrate, a highly soluble form of magnesium that can be readily absorbed in the gastrointestinal tract.
Due to its solubility, magnesium citrate is often used as a laxative to relieve occasional constipation. It works by drawing water into the intestines, softening the stool and promoting bowel movements. Therefore, it is commonly found in over-the-counter laxative products.
Moreover, magnesium citrate is sometimes used to prepare the bowel before certain medical procedures or surgeries. Its ability to induce bowel movements helps to empty the colon effectively.
In addition to its laxative properties, magnesium citrate is also taken as a dietary supplement to support overall health and well-being. It is believed to help maintain normal muscle and nerve function, support a healthy cardiovascular system, and contribute to bone health.
Overall, magnesium citrate is a compound that combines magnesium and citric acid, offering high bioavailability and various potential health benefits.
Dr. Christian Gonzalez and Dr. Andrew Huberman both recommend this for muscle cramping and constipation.¹²
What are the differences between Magnesium Citrate and Magnesium Chloride and their respective uses?
Magnesium Citrate and Magnesium Chloride are two popular forms of magnesium supplements, each with its own unique benefits. Magnesium Citrate is commonly used as a laxative and to promote bowel movements, while Magnesium Chloride is known for its ability to improve skin health and promote relaxation. The benefits of magnesium chloride include its positive impact on skin and nervous system health.
• Helps with muscle relaxation and cramps
• Supports healthy bone density and strength
• Promotes better sleep and relaxation
• Aids in the absorption of calcium and potassium
• Supports cardiovascular health and helps maintain normal blood pressure levels
• Helps alleviate symptoms of PMS and menstrual cramps
• Supports healthy digestion and relieves constipation
• May help reduce symptoms of anxiety and depression
• Supports overall energy production and metabolism
• May help reduce the frequency and severity of migraines
• Consult with a healthcare professional before taking magnesium citrate, especially if you have any pre-existing medical conditions or are taking other medications.
• Do not exceed the recommended dosage, as excessive intake of magnesium citrate can lead to diarrhea, dehydration, and electrolyte imbalances.
• It is important to drink plenty of water while taking magnesium citrate to prevent dehydration.
• Individuals with kidney problems should use magnesium citrate with caution, as it may affect kidney function.
• Pregnant or breastfeeding women should consult with their healthcare provider before taking magnesium citrate.
• Individuals with a history of bowel obstruction or gastrointestinal disorders should use magnesium citrate with caution.
• Magnesium citrate may interact with certain medications, such as antibiotics, diuretics, and medications for osteoporosis. It is important to discuss potential interactions with a healthcare professional.
• Some individuals may experience side effects such as nausea, stomach cramps, or diarrhea. If these symptoms persist or worsen, it is advisable to seek medical attention.
1. Magnesium Reviews with Richele Webb
2. Rational Supplementation for Health & Performance