Magnesium is sometimes called "the forgotten electrolyte". Like sodium, potassium and calcium, magnesium becomes a positively charged ion (cation) in the body, where it is responsible for enabling and regulating muscle function. Magnesium is the fourth most abundant cation in the body and is found in every tissue.
Magnesium citrate is a form of magnesium that is often taken as a supplement. Magnesium citrate is a salt, an ionic compound, that contains positive magnesium ions and negative citrate ions - the same negative ions that form citric acid when combined with positive hydrogen ions.
Magnesium citrate dissolves easily in water, so it can be used in powder, capsule or liquid form. This also makes it an excellent source of dietary magnesium that is easily absorbed into the bloodstream and body tissues.
Magnesium citrate is a good source of magnesium ions that are needed throughout the body. Magnesium is needed in every tissue in the body. It works with nucleic acids to produce energy and is involved in more than 300 enzymatic systems that regulate protein production, signal transmission in nerves and muscles, blood pressure, blood glucose and other functions .
The health benefits of magnesium citrate include:
Regulation of digestion: Magnesium citrate causes the intestines to release water in the stool. This softens the stool and relieves constipation and irregularity. Magnesium citrate is milder than some other magnesium compounds and is used as the active ingredient in many commercially available laxatives.
Support for muscles and nerves: Magnesium is necessary for proper functioning of muscles and nerves. Magnesium ions, along with calcium and potassium ions, provide the electrical charges that cause muscles to contract and nerves to send electrical signals throughout the body .
Bone Strength: Magnesium citrate helps regulate the transport of calcium across cell membranes, which plays a key role in bone formation. The bones also act as a storehouse of magnesium in the body. About 60% of the body's total magnesium content is found in the bones.
Heart Health: Magnesium helps keep the heartbeat regular by regulating the conduction of the electrical signals that control the heart's timing . Magnesium citrate is often used to prevent cardiac arrhythmias. Arterial stiffness is a risk factor associated with atherosclerosis and can cause cardiovascular problems. Magnesium citrate helps make the walls of the arteries more flexible, reducing this risk.
Quantities and dosage
It is estimated that half of the population does not get enough magnesium in their diets. This is surprising, because magnesium should be available in vegetables and other food sources. One possible explanation suggests that soils may be depleted of magnesium, causing crops and vegetables to also show deficiencies.
Magnesium deficiency can cause problems such as muscle cramps, fibromyalgia, heart rhythm disorders, osteoporosis or migraine headaches.
Under normal circumstances for healthy individuals, excessive magnesium citrate intake does not pose a health risk because the kidneys remove excess magnesium from the blood.
A normal diet provides most of the RDA for magnesium. Usually supplementation with supplements up to 250 mg per day is sufficient.
Magnesium is readily available through food and can be obtained from leafy greens, nuts, seeds and whole grains. An easy way to remember this is to associate magnesium with fiber. In most cases, foods that are good sources of fiber are also rich in magnesium.
Because magnesium citrate supports your brain function and mental resilience, we chose to use it in our Metis Anti-Stress 03 formula (56mg Magnesium Citrate.)
Pharmacist Dirk Christiaen
Founder of Metis Supplements