Magnesium citrate: what is it and what is it used for?

Magnesium is an essential mineral that participates in more than 300 biochemical reactions in the body, from energy production to the proper functioning of muscles and nerves.

Among the different forms of supplementation available, magnesium citrate stands out for its high bioavailability and good digestive tolerance, making it one of the most recommended options both in clinical settings and for everyday use.

Its popularity is due not only to the fact that it helps to cover possible magnesium deficiencies, which are increasingly common in the population due to unbalanced diets and high levels of stress, but also to its specific applications: improving muscle function, supporting the nervous system, regulating instestinal transit and contributing to nighttime rest.

In this article, we will look at exactly what magnesium citrate is, what is it used for and how to take it to get the most out of its benefits.

What is magnesium citrate?

Magnesium citrate is a form of magnesium in which the mineral is bound to citric acid, which promotes its solubility and absorption in the body. This characteristic makes it one of the most bioavailable magnesium salts, meaning it is more efficiently utilized by the body. 

It is usually available in capsules, tablets or water-soluble powder, allowing its consumption to be adapted to each person's needs and preferences.

Thanks to its excellent tolerance and rapid assimiliation, magnesium citrate is one of the most recommended forms for supplementing this mineral, both in people with deficiencies and in those seeking to boost to their physical performance, bone, muscle or nerve health.  

In addition to its role in multiple physiological functions, magnesium citrate is known for its ability to promote intestinal transit, which sets it apart from other forms of magnesium. For its reason, it is often the supplement of choice when looking for a versatile, effective and easily absorbed supplement. 

Magnesium citrate: what is it used for?

Magnesium citrate performs multiple functions in the body and supplementation can provide benefits in different areas of health:

• Muscle and nerve health: magnesium is involved in muscle contraction and relaxation, as well as nerve transmission. Magnesium citrate can help prevent cramps, contractures and muscle spasms, as well as promote proper nervous system function.
• Energy metabolism: it participates in the production of ATP, the "energy currency" of our cells. Therefore, it helps reduce fatigue and tiredness, specially in people with high physical or mental demands.
• Bone health: together with calcium and vitamin D, magnesium is essential for maintaining bone density and strength. An adequate intake is key to preventing bone demineralization and maintaining skeletal tissue.
• Bowel movement: thanks to its ability to attract water to the intestine, magnesium citrate promotes bowel movements and can be useful in cases of occasional constipation, always at the appropriate dose.
• Relaxation and rest: magnesium is involved in the regulation of neurotransmitters related to sleep and relaxation. Magnesium citrate can be an ally in improving sleep quality and promoting calm in stressful situations.

Overall, magnesium citrate is a versatile supplement that contributes to both physical performance and nervous and digestive balance, making it a leading choice among the different forms of magnesium available.

How should it be taken?

How magnesium citrate should be taken depends on the objective, the form of the supplement and each person's individual characteristics. However, there are some general recommendations:

• Available formats: it can be found in capsules, tablets or water-soluble powder. The powder format is usually easy to absorb and allows for more precise dose adjustment.
• Recommended dosage: the amount varies depending on age, gender and specific needs, but for adults it is usually between 200 and 400 mg of elemental magnesium per day. In cases of occasional constipation, under professional supervision, higher doses of magnesium citrate can be used for its mild laxative effect.
• When to take it: it can be taken either in the morning or at night. Many people prefer to take it before bedtime because of its relaxing and sleep-promoting effect. It is recommended to take it with a glass of water, with or without food, although sensitive individuals may tolerate it better after meals. 
• Precautions: not recommended for people with chronic kidney disease without medical supervision, as excess magnesium could accumulate in the body. Exceeding the recommended doses may cause digestive effects such as diarrhea or abdominal discomfort.

In any case, it is best to adapt the consumption guidelines to individual needs and, in special circumstances (pregnancy, chronic conditions, drug treatments), consult a healthcare professional before starting supplementation. 

Differences between magnesium citrate and other types of magnesium

There are various magnesium salts and compounds on the market, each with its own characteristics in terms of absorption, bioavailability and effects on the body. Magnesium citrate differs from the msot common types in the following ways:

• Magnesium bisglycinate: this is one of the most recommended forms due to its high bioavailability and excellent digestive tolerance. It is often recommended specially for improving sleep quality, relaxation and cognitive function. Unlike citrate, it has no laxative effect, making it ideal for those seeking to supplement magnesium without impacting intestinal transit.
• Magnesium chloride: this is also well absorbed, but its use is more closely linked to electrolyte balance and digestive function. It can be somewhat more irritating to the stomach in sensitive individuals and is usually used in lower doses than citrate.
• Magnesium malate: associated with energy production and fatigue reduction, it is widely used in people with chronic fatigue or athletes. Compared to citrate, it is less well known, but has specific benefits for energy metabolism.
• Magnesium oxide: contains a high concentration of elemental magnesium, but its absorption is much lower than that of forms such as citrate or bisglycinate. For this reason, it is usually used more as a laxative than as a supplement to cover deficiencies.

In summary, magnesium citrate combines good absorption with a mild regulating effect of intestinal transit, making it one of the most versatile and widely used forms in clinical practice and in the field of general wellness.

Possible side effects

Magnesium citrate is generally a safe and well-tolerated supplement when taken at the recommended doses.

However, as with any form of magnesium, innapropriate or excessive consumption can cause some adverse effects:

• Mild digestive discomfort: in high doses, it can cause diarrhea, gas or abdominal pain due to its osmotic capacity to draw water into the intestine.
• Excessive laxative effect: if taken in high amounts to regulate bowel movements, it can cause frequent bowel movements and dehydration.
• Drug interactions: it can reduce the absorption of certain antibiotics (such as tetracyclines and quinolones) and thyroid medications, so it is recommended to leave at least 2 hours between doses.
• Contraindication in renal failure: people with reduced kidney function should avoid consumption without medical supervision, as excess magnesium could accumulate in the blood and cause hypermagnesemia.

In most cases, side effects disappear by adjusting the dose or spreading it out throughout the day. It is therefore recommended to start with moderate doses and increase them gradually if necessary, always following the instructions of a healthcare professional.

In conclusion, magnesium citrate is one of the most widely used forms of magnesium due to its high bioavailability, good digestive tolerance and regulatory effect on intestinal transit.

Its role in key functions such as energy production, muscle and bone health, nervous balance and nighttime rest make it a versatile and useful supplement at different stages of life.

Although it is considered safe, it is important to follow the recommended doses and assess individual needs, specially in people with kidney disease or those undergoing drug treatment.

In short, magnesium citrate can be a great ally in improving overall well-being, preventing deficiencies of this essential mineral and supporting both physical health and emotional balance.