What Is Magnesium Citrate and Why Is it Better than Other Magnesium Compounds?
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In recent years, a growing number of people have started taking a proactive approach to everyday wellness. They are eating better, exercising more, and making simple lifestyle changes to support optimal health—and one of those changes is adding more magnesium to their daily diet.
Magnesium is an essential macromineral involved in over 300 cellular processes, including those responsible for protein synthesis and ATP production, but many Americans still fall short of consuming the recommended daily amount.
Taking a daily supplement can help boost your magnesium intake, but it is important to make sure the supplement you choose is fully absorbed by your body so you get the most benefit.
This is where magnesium citrate shines.
First, a little science: Magnesium supplements come in the form of compounds. The magnesium ion (Mg2+) is combined with a salt, an acid, or an amino acid chelate to keep the mineral ion in a stable form that is suitable for consumption.
Magnesium citrate combines the salt element of magnesium with citric acid, resulting in a highly absorbable form of magnesium. With most magnesium supplements, the body is only able to absorb and assimilate a small percentage of the magnesium, but in the form of a mineral citrate, the body is able to absorb a much greater amount.
Why is absorbability so important?
If you’re taking a daily magnesium supplement but your body can’t easily take in and use the magnesium compound, you’ll miss out on all of the health-promoting benefits. On the other hand, if it’s readily absorbed and usable by your body—what scientists call bioavailable—then you’re in luck.
While not all magnesium compounds are created equal, magnesium citrate and glycinate are two of the better absorbed forms of magnesium.
How much magnesium does the average person need?
The Daily Value (DV) for magnesium for ages 4 and above is 420 mg. (If women are pregnant or lactating, those numbers will be slightly different).
Infants under a year should get between 30 mg and 75 mg of magnesium daily.
What causes magnesium deficiency?
Magnesium deficiency can be caused by a number of external factors, including everyday stress, taking certain medications (such as diuretics, antibiotics, oral contraceptives, insulin, and cortisone), heavy exercise, diabetes, gastrointestinal disorders, a lack of adequate dietary magnesium, and too much calcium in the diet.
What type of Magnesium does Natural Vitality CALM use?
Most Natural Vitality CALM powders contain magnesium carbonate along with citric acid; this forms a magnesium citrate solution when combined with water. The reaction will occur immediately in hot water, and when the fizzing subsides it means the product is converted into magnesium citrate. If you prefer cold water, the process may take up to 15 minutes. Either way, the final product, once dissolved, is ready to be absorbed and utilized by your body.
Natural Vitality CALM gummies contain magnesium citrate. Natural Vitality CALM also offers supplements with a combination of magnesium carbonate and magnesium glycinate. Also available are Natural Vitality CALM capsules, which contain highly absorbable magnesium glycinate.
Ultimately, what matters is whether or not your supplement is able to get the magnesium to your cells, where it’s needed.
Magnesium citrate and glycinate are not only well absorbed, they are also highly bioavailable.
Different types of magnesium supplements carry different reported effects and benefits. For example, some research suggests magnesium taurate may help lower blood pressure, and magnesium citrate may be useful for constipation.
Magnesium is one of the most common minerals in the body. It plays a role in over over 600 metabolic reactions, including energy production, protein formation, and blood pressure regulation.
However, some people need extra help getting enough magnesium. Choosing the right magnesium supplement can help boost levels of this nutrient and may help with various medical conditions.
This article looks at the different types of magnesium, their pros and cons, and how people can choose between them.
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d3sign/Getty ImagesThere are many types of magnesium present in dietary supplements and food products. These include:
Each type of magnesium has different properties. They can vary in terms of their:
A person should seek the advice of a doctor or dietitian before trying a magnesium supplement.
The following types of magnesium are popular as general dietary supplements:
Magnesium glycinate is a compound of magnesium and glycine, an amino acid.
Older research on magnesium glycine indicates that people tolerate it well and that it causes minimal side effects. This means it may be a good option for people who require higher doses of this nutrient or who experience side effects when using other types of magnesium.
This type of magnesium is a compound of magnesium and lactic acid. According to a 2017 analysis, there is evidence that magnesium lactate absorbs in the gut easily.
This type of magnesium is a compound of magnesium and malic acid. Some evidence suggests that it is highly bioavailable and that people tolerate it well.
A 2019 animal study found that, out of several types of magnesium, magnesium malate was the fastest to absorb after a single dose. This may also be true of humans, but human trials are necessary to confirm this.
People can get more magnesium from their food. Dietary sources of magnesium include:
Cashews, peanuts, soy milk, and black beans are also good sources. Many other foods contain smaller amounts.
However, the body only absorbs around 30–40% of the dietary magnesium a person consumes. This, combined with the relatively small amount of foods that contain high amounts of magnesium, may make it challenging for some people to get enough of this nutrient from their diet.
Magnesium is essential for health. A magnesium supplement may be necessary for some people to get enough of this mineral.
Several types of magnesium are suitable as dietary supplements, such as magnesium citrate, glycinate, and lactate. Other kinds have topical uses, such as in baths or on the skin.
People should seek guidance from a doctor before taking a magnesium supplement or using a topical magnesium product, as they are not suitable for everybody.
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