Magnesium citrate – properties and dosage

Substances that combine magnesium with organic acids are known to be effective in regulating the level of this element in the body. This is due not only to the efficiency of absorption of such forms in the digestive tract, but also to the stability of their release into the bloodstream and from the blood into the tissues. One of the most popular compounds in this category is magnesium citrate, which is a common ingredient in dietary supplements aimed at preventing and treating deficiencies.

1. Properties of magnesium citrate
2. Magnesium citrate dosage
3. Functions of magnesium and symptoms of deficiency

Properties of magnesium citrate

Minerals considered essential for humans are usually supplied to the body in the form of various compounds. Thanks to several decades of research on dietary supplementation, nutritionists and scientists have knowledge about which chemical forms of various elements are best to choose.

In addition to diglycinate and malate, citrate is one of the most valued chemical forms of magnesium. It is a combination of the valuable electrolyte magnesium with citric acid, one of the most common organic acids in food. Magnesium citrate is a white powder with a very sour taste.

The properties of magnesium citrate certainly include good solubility in water, which also means good absorption from the digestive tract. As a supplement, magnesium citrate is available in the form of tablets, capsules and powder.

Magnesium citrate dosage

The amount of magnesium a person needs each day varies greatly. It is influenced by age, height, body weight, gender, level of physical and mental activity, and health. It is generally accepted that the average adult needs 350–420 mg of magnesium per day for men and 270–320 mg for women.

When your diet is not perfect or your activity level is high, the dosage of supplements starts at 100 to 150 mg of magnesium, and if necessary, it can be increased to 200–300 mg. When selecting the dosage, it is important to check whether the manufacturer of the preparation accurately describes how many milligrams of magnesium are contained in the total mass of magnesium citrate in a given portion.

Functions of magnesium and symptoms of deficiency

Magnesium is an electrolyte that participates in the regulation of signal transmission within the nervous system, as well as between the nervous system and peripheral tissues, such as blood vessels and skeletal muscles. This is related, among other things, to the role of magnesium in lowering blood pressure and preventing involuntary and painful muscle spasms.

Magnesium deficiency is a known risk factor for both conditions. What is more, magnesium helps to calm the nervous system in stressful situations, which is helpful, for example, in cases of sleep disorders that can occur with an unbalanced diet. In addition, magnesium, together with calcium, builds strong bones, so in the long term, deficiencies of this element can lead to osteoporosis and fractures.