Magnesium citrate

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Definition

Magnesium citrate is a form of magnesium supplement where magnesium is bound to citric acid. It is known for its high bioavailability, meaning that the body can absorb and utilise it effectively.

Chemical Structure

The chemical structure of magnesium citrate consists of magnesium ions (Mg2+) and citrate ions (C6H5O7)3-. This bond makes it highly soluble in water, contributing to its high bioavailability.

Natural Sources

Magnesium occurs naturally in many foods, such as fish (particularly oily fish like mackerel and sardines), shellfish (like prawns and crab), meat (like beef, chicken, and pork), dairy products (like cheese and yoghurt), and eggs. Citric acid, used to bind magnesium in magnesium citrate, is naturally found in citrus fruits.

Formulations and Types

Magnesium citrate is available in various formulations, including tablets, capsules, powders, and liquid forms. This makes it easy for individuals to find a type that suits their needs and preferences.

How Is Magnesium Citrate Used?

Dietary Supplement: Magnesium citrate is often taken as a dietary supplement to ensure adequate magnesium levels in the body.
Laxative: Due to its mild laxative effect, it is also used as a laxative to treat constipation.
Medical Treatments: Magnesium citrate is sometimes used in medical treatments to correct magnesium deficiency and other conditions.
Magnesium Deficiency: It is an effective form for treating magnesium deficiency due to its high bioavailability.
Health Supplement: Many people use magnesium citrate as a general health supplement for its various health benefits.

What Health Benefits Does Magnesium Citrate Offer?

Improved Digestion: Magnesium citrate can help alleviate constipation and improve digestion.
Muscle and Nerve Function: Magnesium is essential for proper muscle and nerve function.
Bone Health: Magnesium contributes to strong and healthy bones.
Sleep Quality: Magnesium citrate may help improve sleep quality by promoting relaxation.

How Much Magnesium Citrate Per Day?

Recommended Doses: Typically, 200–400 mg per day is recommended, but the dose may vary depending on individual needs and medical advice.
Different Forms: Magnesium citrate is available as tablets, capsules, powders, and liquid forms.
Administration Methods: It can be taken with or without food, but taking it with food may reduce the risk of stomach upset.
Timing: It can be taken at any time of the day, but many prefer to take it in the evening for its relaxing effects.

Does Magnesium Citrate Have Any Side Effects?

Common Side Effects: Diarrhoea and stomach upset are common side effects at high doses but not at normal doses.
Gastrointestinal Issues: For some people, magnesium citrate may cause gastrointestinal discomfort.
Allergic Reactions: Allergic reactions are rare but can occur.
Drug Interactions: Magnesium citrate can interact with certain medications, so it is important to consult a doctor before use.
Overdose and Consequences: Taking too much magnesium can lead to health problems, so always follow the dosage instructions.

Who Should Avoid Magnesium Citrate?

People with Kidney Problems: Those with kidney issues should avoid magnesium citrate or only take it under medical supervision.
Pregnant and Breastfeeding Women: Pregnant and breastfeeding women should not avoid magnesium but must follow the recommended dosage.
People with Specific Medical Conditions: Those with certain medical conditions should avoid magnesium citrate or consult a doctor before use.
Interactions with Prescription Drugs: Magnesium citrate can interact with some prescription medications, so it is important to seek medical advice.