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Magnesium Citrate
Magnesium citrate
One of the most bioavailable forms of magnesium — an essential mineral involved in over 300 enzymatic reactions in the body, including energy production, muscle function, sleep regulation, stress response, and cardiovascular health.
What Is It?
Magnesium is the fourth most abundant mineral in the human body and is involved in more biochemical processes than almost any other nutrient. Despite its importance, studies consistently show that 50-75% of Americans do not consume adequate magnesium through diet alone.
Magnesium Citrate is magnesium bound to citric acid — one of the most bioavailable and well-tolerated forms of magnesium supplementation. It is easily absorbed by the digestive system and effectively raises blood magnesium levels, making it one of the most recommended forms for supplementation.
Magnesium Citrate is magnesium bound to citric acid — one of the most bioavailable and well-tolerated forms of magnesium supplementation. It is easily absorbed by the digestive system and effectively raises blood magnesium levels, making it one of the most recommended forms for supplementation.
How It Works
Magnesium acts as a cofactor for over 300 enzyme systems in the body, regulating diverse biochemical reactions including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
In the context of cardiovascular health, magnesium relaxes smooth muscle in blood vessel walls, supports healthy blood pressure, and regulates heart rhythm. For sleep and stress, magnesium activates the parasympathetic nervous system and regulates GABA receptors — the brain's primary calming neurotransmitter. For energy, it is essential for the activation of ATP — the body's primary energy currency.
In the context of cardiovascular health, magnesium relaxes smooth muscle in blood vessel walls, supports healthy blood pressure, and regulates heart rhythm. For sleep and stress, magnesium activates the parasympathetic nervous system and regulates GABA receptors — the brain's primary calming neurotransmitter. For energy, it is essential for the activation of ATP — the body's primary energy currency.
Side Effects & Considerations
Magnesium Citrate is well tolerated by most people though a few considerations apply:
- High doses may cause loose stools or diarrhea — a known property of magnesium citrate specifically
- Reduce dose or switch to Magnesium Glycinate if digestive effects are problematic
- Those with kidney disease should consult a doctor before supplementing
- May interact with certain antibiotics and medications — take 2 hours apart
- May enhance the effects of muscle relaxants
- Very safe at recommended doses — toxicity from food/supplement sources is rare in healthy individuals
- High doses may cause loose stools or diarrhea — a known property of magnesium citrate specifically
- Reduce dose or switch to Magnesium Glycinate if digestive effects are problematic
- Those with kidney disease should consult a doctor before supplementing
- May interact with certain antibiotics and medications — take 2 hours apart
- May enhance the effects of muscle relaxants
- Very safe at recommended doses — toxicity from food/supplement sources is rare in healthy individuals
Typical Dosage Range
200mg – 400mg daily
The Recommended Daily Allowance (RDA) for magnesium is 310-420mg for adults. Supplement doses of 200-400mg are commonly used for sleep, stress, and cardiovascular support. For sleep benefits, take in the evening 1-2 hours before bed. Split doses throughout the day for general health benefits. If digestive effects occur, switch to Magnesium Glycinate form.
Research Notes
- Zhang et al. (2016) — Meta-analysis of 34 studies published in Hypertension found magnesium supplementation significantly reduced systolic and diastolic blood pressure.
- Abbasi et al. (2012) — Randomized controlled trial in Journal of Research in Medical Sciences found magnesium supplementation significantly improved sleep time, sleep efficiency, and reduced insomnia severity.
- Boyle et al. (2017) — Systematic review in Nutrients found magnesium supplementation consistently reduced subjective anxiety in mildly anxious individuals.
- Veronese et al. (2014) — Study found low magnesium levels associated with increased risk of metabolic syndrome, cardiovascular disease, and type 2 diabetes.
- Abbasi et al. (2012) — Randomized controlled trial in Journal of Research in Medical Sciences found magnesium supplementation significantly improved sleep time, sleep efficiency, and reduced insomnia severity.
- Boyle et al. (2017) — Systematic review in Nutrients found magnesium supplementation consistently reduced subjective anxiety in mildly anxious individuals.
- Veronese et al. (2014) — Study found low magnesium levels associated with increased risk of metabolic syndrome, cardiovascular disease, and type 2 diabetes.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.