Magnesium is the fifth-most abundant mineral in the body, and it is essential for nerve conduction, muscle relaxation, blood pressure and blood sugar regulation, to name a few. However, due to depleted nutrients in our soils and modern-day diets, most people have low levels of magnesium.
The mineral is present in foods like dark leafy greens, nuts, seeds and legumes. However, you can also supplement with it in many ways. There are organic and inorganic forms; organic forms are typically more bioavailable. Magnesium citrate is one popular choice. Explore our highly rated products in the article below:
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A highly absorbable essential mineral from magnesium salts that supports energy production and boosts magnesium intake.
Improves sleep quality, insulin sensitivity, and brain health while aiding stress relief.
High doses of magnesium beyond the recommended daily amount can cause irregular heartbeat and digestive upset.
Compare leading supplements by mg of magnesium, purity, and additives like magnesium stearate or microcrystalline cellulose.
What Is Magnesium Citrate and How Does It Work?
Magnesium citrate is a salt of magnesium and citric acid. The organic compound is much more soluble and therefore more bioavailable than off-the-shelf magnesium oxide or magnesium sulfide.
The compound helps improve your magnesium status, supporting electrolyte balance, muscle recovery, nerve function, bone health and more. However, it is primarily recommended for relieving occasional constipation.
Magnesium citrate is one of the most popular forms of this mineral because of its high absorbability and bioavailability. However, you may want to consider the ideal type based on your needs.
- Citrate: Digestion, electrolyte balance, muscle function and blood pressure and blood sugar control.
- Glycinate: Sleep, energy levels, muscle recovery and psychological function.
- Theronate: Cognitive function, memory, sleep and relaxation.
Key Health Benefits of Magnesium Citrate Supplements
Magnesium deficiency is very common – around 70% may not be getting enough. Playing a key role in over 300 enzymatic reactions, it’s a crucial mineral for overall health and wellbeing. The benefits of supplementation include supporting muscle relaxation, sleep, digestion and circulatory health.
Supporting Muscle and Nerve Function
Magnesium is a key electrolyte which is often overlooked, and electrolytes are crucial for nerve conduction and muscle contraction/relaxation. When there isn’t enough magnesium present, it can lead to muscle spasms, aches and poor recovery. It can also contribute to neurological imbalances. Magnesium citrate supplementation effectively increases magnesium levels, but it also has a laxative effect.
Easing Constipation and Digestive Health
Magnesium citrate acts as an osmotic laxative; it helps alleviate constipation by drawing moisture into the digestive tract. It also helps the bowels relax. The laxative effects can be potent, so if you are taking it for the alternative benefits, you may want to start with a low dosage and see how your body responds.
Enhancing Bone Mineral Density and Circulatory Health
Magnesium citrate plays a role in calcium transportation into cell membranes. Magnesium deficiency is correlated with a greater bone fracture risk and osteoporosis, particularly in menopausal women.
Secondarily, magnesium is the forgotten electrolyte. Supplementation, alongside a reduced sodium intake, can help reduce high blood pressure. Additionally, magnesium can help improve endothelial function and moderate blood sugar levels.
What are the side effects of taking magnesium citrate?
The most noticeable side effect of magnesium citrate supplementation is an increased frequency of bowel movements. If you are taking magnesium citrate to treat constipation, this may be a desirable outcome. However, if you take it for alternative benefits, you may want to choose a form without laxative effects.
While serious side effects are very rare, taking excess magnesium (toxicity) can lead to side effects such as nausea, irregular heartbeat, migraine headaches, vomiting, muscle weakness and changes in your mood, such as depression or confusion. Stop taking your magnesium food supplement immediately and seek medical advice if you recognise signs of magnesium toxicity.
Product Reviews: Top-Rated Magnesium Supplements
MAG365 Magnesium Supplement Un-Flavoured
Powdered magnesium supplements like MAG365 provide the ultimate flexibility over dosage. You need to mix it with warm water to let the magnesium carbonate and citric acid react. However, once the solution has finished fizzing, you can add ice or flavourings. You can also split the dosage or reduce it to improve digestive tolerance. Each 4g serving contains 375mg of magnesium, which is quickly absorbed and highly effective at relieving constipation and supporting overall wellbeing.
Solgar Magnesium Citrate Tablets
This brand offers the gold standard for supplementation, and Solgar Magnesium Citrate is no different. Two tablets contain 400mg of elemental magnesium, which is highly bioavailable compared to magnesium oxide. You can split the dose into two by taking one tablet, morning and night, but the dosing is less flexible than powder.
Cleanmarine Magnesium 60 Capsules
Cleanmarine Magnesium Capsules have the benefit of containing 100% pure magnesium citrate inside a vegan casing with minimal extras. Each serving contains 400mg of elemental magnesium (comparable to Solgar). The pure powder is quickly absorbed without causing too much stomach upset. However, you can split the dose in two to improve your tolerance.
AYA Magnesium Citrate 250mg Tablets: Why Consider This Brand?
AYA Magnesium Citrate contains high doses, with 250mg of elemental magnesium per tablet. It may be preferable for those who don’t like taking multiple tablets at a time because each contains a good dosage of the key ingredient.
Compare Magnesium Citrate Supplements
| MAG365 |
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Dosage: 375mg Serving size: 2 level tsp Price per Dose: From €0.41 Features: Powder, easy to take, mixes with water, easily absorbable. |
| Solgar |
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Dosage: 400mg Serving size: 2 tablets Price per Dose: From €0.43 Features: High strength, potency and absorption. Large tablets |
| Cleanmarine |
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Dosage: 400mg Serving size: 2 capsules Price per Dose: From €0.69 Features: Pure magnesium citrate, high potency and absorption |
| AYA |
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Dosage: 250mg Serving size: 1 tablet Price per Dose: €0.47 Features: High strength, purity and effectiveness |
Frequently Asked Questions:
Is it safe to take magnesium citrate supplements daily?
It is safe to take magnesium citrate every day to boost your magnesium levels, but it is generally recommended for short-term constipation treatment. If you use it every day in order to have a bowel movement, you may become reliant on it. However, small daily doses are safe for increasing your magnesium levels and improving overall wellbeing.
Can magnesium citrate supplements be used during pregnancy?
Pregnant women should always consult with a doctor before taking a new supplement, but they are generally safe to use in recommended dosages during pregnancy and breastfeeding.
How do you choose the right magnesium supplement?
There are a number of different types of magnesium supplements, such as magnesium glycinate, citrate, oxide or magnesium theronate. However, you can also choose from various formulas from capsules, tablets, powders or liquids. The ideal form may depend on your priorities and tastes. Read about the different types of magnesium supplement.
Is it better to take magnesium glycinate or citrate?
Magnesium glycinate is a chelate: magnesium bound to two glycine amino acids. It is highly bioavailable because it gets absorbed via dipeptide transporters. It also supports sleep quality, stress relief and relaxation. Magnesium citrate, on the other hand, is primarily used as a short-term digestive aid, but its bioavailability makes it suitable for treating low magnesium levels.
Who should avoid taking magnesium citrate supplements?
If you have a medical condition, such as kidney disease or heart disease, you should consult your health care provider before starting magnesium supplementation. It could interfere with medications like diuretics or blood thinners – potentially exacerbating chronic conditions.
