Magnesium citrate is one of the most commonly used forms of magnesium in dietary supplements. Known for its good absorption and effectiveness, it can also cause side effects in some people. This analysis explores its benefits and potential risks.
Key takeaways:
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High assimilation: Citrate is an organic form that is well absorbed by the body, more so than inorganic salts like oxide.
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Multiple benefits: It helps reduce fatigue, supports the nervous system and contributes to normal muscle function.
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Laxative effect: Its main side effect is diarrhea, especially at high doses, because it draws water into the intestines.
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Caution required: Overdosage is dangerous, especially in cases of kidney failure, and drug interactions exist.
What is magnesium citrate and how does it work?
Magnesium citrate is an organic salt that combines magnesium with citric acid, a molecule naturally found in citrus fruits . This combination is crucial for its effectiveness and tolerability by the body.
A highly bioavailable form of organic salt
Unlike inorganic salts such as magnesium oxide, organic salts are known for their superior bioavailability . Citric acid increases the solubility of magnesium, making it easier for your body to absorb by intestinal cells.
A dual mechanism of action on the body
Magnesium citrate works in two ways. It is used as a supplement to address a magnesium deficiency . It also has an osmotic laxative effect: it draws water into the intestines, which softens stools and helps to regulate sluggish bowel movements on an occasional basis.
What are the recognized benefits of magnesium citrate?
Magnesium participates in over 300 reactions in the body . European health authorities recognize several of its benefits when consumed in sufficient quantities, which explains the popularity of magnesium citrate. ( Source: EFSA: https://www.efsa.europa.eu/fr/press/news/150728 )
A contribution to reducing fatigue and energy
Magnesium citrate plays a major role in normal energy metabolism . By helping to transform nutrients into energy at the cellular level, it helps reduce fatigue and maintain your daily vitality, both physically and mentally.
Support for the nervous system and stress management
This mineral is essential for the normal functioning of the nervous system and healthy psychological functions. It helps regulate the transmission of nerve impulses, which can soothe nervousness and improve your resilience to stress.
An aid for muscle function and against cramps
Magnesium citrate is well known to athletes for its effects on muscles . It plays a role in muscle contraction and relaxation. Adequate intake helps maintain normal muscle function and prevent involuntary cramps.
What are the potential dangers and side effects?
While beneficial, magnesium citrate is not without risks , especially if misused. It is essential to be aware of its side effects and precautions for safe consumption.
The laxative effect, a common and expected digestive discomfort
The most common side effect is digestive. Diarrhea , abdominal cramps , bloating , or nausea may occur. This laxative effect is directly related to its mechanism of action and is most pronounced at high doses.
The serious risks associated with an overdose or hypermagnesemia
An overdose can lead to hypermagnesemia (an excessively high level of magnesium in the blood) with serious consequences. The risk is low for a healthy person, but it increases considerably in cases of kidney failure . Warning signs include:
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Muscle weakness and decreased reflexes
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Hypotension (a drop in blood pressure)
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Slow or shallow breathing
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Slowed heart rate (bradycardia)
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Feeling drowsy or mentally confused
Drug interactions to be aware of before use
Magnesium citrate can interact with certain medications and reduce their effectiveness. It should not be taken at the same time as antibiotics (tetracyclines, quinolones), osteoporosis treatments (bisphosphonates), or certain diuretics.
How to consume magnesium citrate safely?
To enjoy the benefits of magnesium citrate without suffering its drawbacks, a few simple rules can ensure correct use and good tolerance.
The recommended dosage for safe daily use
The usual dosage for supplementation is around 300 mg of magnesium per day. It is recommended to always follow the instructions on the product packaging to avoid adverse effects related to an overdose.
Best practices for improved digestive tolerance
To limit the laxative effect, it is advisable to take your magnesium citrate with a meal . Consuming it with a large glass of water also helps improve its dissolution and tolerance by the digestive system.
The importance of medical advice in certain specific cases
Before starting any treatment, consult your doctor if you suffer from kidney disease , chronic bowel problems (diarrhea, pain), or if you are taking medication. Caution is also advised for pregnant women and children.
For which profile is magnesium citrate recommended?
The choice of a form of magnesium depends on your specific needs and personal sensitivity. Magnesium citrate is particularly suitable for some people, but less so for others.
People who are tired, stressed, or active athletes
This form is ideal if you're looking for a quick energy boost , stress management , or muscle recovery . Its effectiveness makes it a good choice for active people without any particular digestive sensitivities.
Profiles for whom this form is less recommended
Due to its laxative effect, magnesium citrate is less suitable if you have a sensitive bowel , suffer from chronic diarrhea, or irritable bowel syndrome. In these cases, other forms such as bisglycinate are preferable.
Comparative table of forms of magnesium
| Form of Magnesium | Bioavailability | Laxative Effect | Main Indication |
|---|---|---|---|
| Citrate | Good | Frequent | Fatigue, stress, slow digestion |
| Bisglycinate | Excellent | Very low | Stress, sleep, sensitive bowels |
| Malate | Very good | Weak | Chronic fatigue, energy levels, muscle pain |
| Glycerophosphate | Good | Very low | Stress, nervousness, excellent digestive tolerance |
| Pidolate | Good | Moderate | Stress, fatigue, neurological sphere |
| Liposomal | Excellent / Superior | Very low | High needs, optimized absorption, intense fatigue |
| Oxide (Marine) | Weak | Very common | Powerful laxative effect, low magnesium content |
Frequently Asked Questions (FAQ) about Magnesium
What is the difference between magnesium citrate and magnesium bisglycinate?
The main difference lies in their structure and digestive tolerance. Magnesium citrate is bound to citric acid. It has good bioavailability but can have a laxative effect because it draws water into the intestines.
Magnesium bisglycinate is bound to two glycine molecules (an amino acid). This form is very gentle on the digestive system and has excellent bioavailability, as the body easily absorbs it through amino acid channels. It is the ideal choice for people with sensitive bowels or those primarily seeking effects on stress and sleep.
To learn more, we have written a comprehensive guide on the side effects of magnesium bisglycinate .
How long does it take to feel the effects of magnesium citrate?
It depends on the desired effect. For its laxative effect , it generally takes effect within a few hours (between 3 and 6 hours). For its benefits regarding fatigue, stress, or cramps , the effects are cumulative. It often takes several days, or even one to two weeks of daily intake, to begin replenishing the body's magnesium stores and experience a noticeable improvement.
Does magnesium citrate help relieve constipation?
Yes, absolutely. Magnesium citrate is known for its effectiveness in treating occasional constipation. It acts as an osmotic laxative : it increases the amount of water in the intestines, which softens the stool and facilitates its passage. This is one of its main uses, in addition to its magnesium content.
To go further, discover our Supernutrition product: Magnesium bisglycinate.
