Characteristics and introduction of magnesium citrate

Magnesium is the fourth most abundant mineral in the body and it is mainly stored in our bones. Because our bodies cannot manufacture magnesium, we must obtain this mineral from our diet or from supplements. Magnesium supplements are available in various forms, one of which is magnesium citrate.

What is magnesium citrate used for?

The first reason for using any magnesium supplement is to help maintain adequate levels of this mineral to prevent deficiencies. Believe it or not, some studies have shown that nearly two thirds of the population in the Western world do not meet the recommended daily intake of magnesium.

Magnesium deficiency is considered to be one of the most common nutritional deficiencies affecting adults due to poor soil quality, absorption problems and lack of fruit or vegetables in people's diets. Not only can magnesium citrate help ward off deficiency symptoms such as fatigue, muscle aches and sleep difficulties, but it is also commonly used by doctors to relieve constipation. That's not all. Read on to find out more about magnesium citrate.

What is magnesium citrate?

Magnesium citrate is an over-the-counter magnesium preparation made from a combination of salt and citric acid. Magnesium citrate is sometimes described as a "saline laxative" because it increases water and fluid in the small intestine, thus effectively relieving constipation and clearing the bowel. However, treating occasional constipation is not the only use for magnesium citrate supplements - they are also used for nutritional support.

What does magnesium citrate do for the body?

Magnesium itself is an important multi-purpose mineral involved in over 300 enzymatic reactions in the body. Approximately 99% of the body's magnesium is found in bones, muscles and non-muscular soft tissues. The main purpose of using magnesium citrate and other forms of magnesium is to maintain healthy levels, as magnesium deficiency can lead to a wide range of symptoms and conditions. These include difficulty sleeping, headaches, fatigue and muscle soreness or spam.

The benefits and uses of magnesium citrate include

Cleansing faeces from the bowel, which is why magnesium citrate is sometimes used before surgery or certain bowel procedures such as colonoscopies

Relieving constipation, flatulence and bloating

Helps regulate muscle and nerve function

Supports higher energy levels/prevents fatigue

Supports bone and dental health

Helps maintain normal blood pressure, heart rate rhythm and blood sugar levels

Helps maintain a positive attitude and calmness

Supports healthy immune system function

Types

Other names for magnesium citrate may include magnesium citrate or the trade name Citroma.

The absorption rate and bioavailability of magnesium supplements varies depending on the type you use. Studies have shown that the types that are usually dissolved in liquid are more readily absorbed by the intestinal tract than the less soluble types. Some studies have shown that magnesium in the form of magnesium citrate, chelates and chloride are usually more easily absorbed than magnesium supplements in the form of oxides and magnesium sulphate.

Here is some information on the different types of magnesium citrate supplements available.

Magnesium Citrate Powder - This is a popular form of magnesium that can be stirred into water or other liquids for nutritional support. The powder is mixed with water. This causes the two to combine to produce "ionic magnesium citrate" which is absorbed by the gastrointestinal tract.

Liquid magnesium citrate - this form usually has a laxative effect. The magnesium content of liquid magnesium citrate products is usually about 290 mg per 1 fluid ounce (30 ml) serving. Other ingredients may be added to enhance the flavour and effect, such as potassium, lemon oil, polyethylene glycol, sodium and sugar/sucrose. As liquid products are often used as saline laxatives, they are usually taken approximately two hours or more before or after other medications are taken.

Magnesium Citrate Capsules - Capsules are a convenient way to take magnesium citrate. They are usually taken like a powder and require at least a glass of water.