Magnesium citrate vs. other magnesium compounds: why is magnesium citrate better?

What is magnesium citrate and why is it better than other magnesium compounds?

In recent years, more and more people are taking a proactive approach to their daily health care. They are eating better, exercising more and making simple lifestyle changes to support optimal health - one of these changes is to add more magnesium to their daily diet.

Magnesium is an important macromineral involved in more than 300 cellular processes, including those responsible for protein synthesis and ATP production, yet many Americans still don't consume the recommended daily amount.

Taking a daily supplement can help boost your magnesium intake, but it's important to make sure the supplement you choose is fully absorbed by your body so you get the maximum benefit.

This is where magnesium citrate shines.

First, a bit of science. Magnesium supplements come in the form of compounds. Magnesium ions (Mg2+) are combined with salts, acids or amino acid chelates to maintain a stable form of the mineral ion suitable for consumption.

Magnesium citrate combines the salt element of magnesium with citric acid to form a highly absorbable form of magnesium. With most magnesium supplements, the body can only absorb and assimilate a small percentage of the magnesium, but in the form of the citric acid mineral, the body is able to absorb a much larger amount.

Why is absorbability so important?

If you take a magnesium supplement every day but your body cannot readily absorb and use the magnesium compound, you will miss out on all the health promoting benefits. If, on the other hand, it is easily absorbed and used by your body - what scientists call bio-available - then you are in luck.

While not all magnesium compounds are created equal, magnesium citrate and magnesium glycinate are two of the better-absorbed forms of magnesium.

How much magnesium does the average person need?

The Daily Value (DV) of magnesium for ages 4 years and older is 420 mg. (These figures will vary slightly if a woman is pregnant or breastfeeding).

Infants under one year of age should receive between 30 mg and 75 mg of magnesium per day.

What causes magnesium deficiency?

Magnesium deficiency can be caused by many external factors including daily stress, taking certain medications (such as diuretics, antibiotics, oral contraceptives, insulin and cortisone), heavy exercise, diabetes, gastrointestinal disorders, lack of adequate dietary magnesium and excess calcium in the diet.

Ultimately, what matters is whether your supplement is able to deliver magnesium to your cells, which is where it is needed.

Magnesium Citrate and Magnesium Glycinate are not only well absorbed, but also highly bioavailable.