mg citrate
Also known as: Mg citrate, Magnesium citrate
Overview
Magnesium citrate is a magnesium salt of citric acid, commonly utilized as a dietary supplement to enhance magnesium intake. Unlike naturally occurring forms, it is synthetically produced for supplementation. It is primarily used to correct magnesium deficiency, support cardiovascular health, alleviate mood disorders such as depression, and serve as an osmotic laxative for constipation. Its key characteristic is its high bioavailability compared to other magnesium salts like magnesium oxide, making it a preferred choice for oral supplementation. Research on magnesium supplementation is extensive, though specific data on magnesium citrate is moderate, with evidence including randomized controlled trials, systematic reviews, and meta-analyses, despite some inconsistencies.
Benefits
Magnesium citrate offers several evidence-based benefits. For depression, a meta-analysis of 7 RCTs (n=325) found that magnesium supplementation, including citrate, significantly reduced depression scores with a standardized mean difference (SMD) of −0.919 (95% CI: −1.443 to −0.396, p=0.001), indicating a moderate and statistically significant effect. In contrast, a 24-week RCT with 46 participants showed no significant improvement in arterial stiffness or blood pressure with magnesium citrate compared to placebo (p>0.05), suggesting limited cardiovascular benefits in healthy populations. As an osmotic laxative, magnesium citrate effectively improves constipation symptoms, a general property of magnesium salts. Population-specific benefits include improved glycemic control and lipid profiles in patients with type 2 diabetes, as shown in a high-quality meta-analysis. However, evidence for benefits in pregnant women for leg cramps is weak.
How it works
Magnesium citrate functions primarily by providing elemental magnesium, a crucial cofactor in over 300 enzymatic reactions within the body. It modulates neurotransmitter release, influences NMDA receptor activity, and affects vascular tone. In the nervous system, it contributes to mood regulation by interacting with various pathways. Within the cardiovascular system, it promotes vascular smooth muscle relaxation. Its laxative effect in the gastrointestinal tract is osmotic, drawing water into the intestines to soften stool and promote bowel movements. Magnesium citrate exhibits higher bioavailability compared to magnesium oxide, meaning a greater proportion of the ingested magnesium is absorbed and utilized by the body, leading to enhanced efficacy.
Side effects
Magnesium citrate is generally considered safe at recommended doses and is well-tolerated. The most common side effects, occurring in over 5% of users, are diarrhea and general gastrointestinal discomfort, primarily due to its osmotic laxative properties. Mild abdominal cramping may occur in 1-5% of individuals. Rare but serious side effects, affecting less than 1% of users, include hypermagnesemia, particularly in individuals with impaired kidney function. Magnesium citrate can interact with certain medications; it may reduce the absorption of antibiotics (e.g., tetracyclines) and bisphosphonates, and interact with some diuretics. It is contraindicated in individuals with severe renal impairment or heart block without a pacemaker. Caution is advised for pregnant women, who should consult a healthcare provider before use, and for individuals with any degree of renal disease due to the risk of magnesium accumulation.
Dosage
For general supplementation, the minimum effective dose of magnesium citrate is typically 200–250 mg of elemental magnesium per day. The optimal dosage range for adults is generally 250–400 mg of elemental magnesium daily, varying based on the specific indication and individual tolerance. The maximum safe dose from supplements is generally considered to be up to 350 mg of elemental magnesium daily for adults; higher doses may lead to increased gastrointestinal side effects like diarrhea. Magnesium citrate can be taken with or without food, and dividing the daily dose into smaller administrations may help reduce potential gastrointestinal discomfort. Due to its superior absorption, magnesium citrate is often preferred over forms like magnesium oxide. To optimize absorption, it is advisable to avoid concurrent intake with high-dose calcium or phytate-rich meals. Adequate vitamin D status may also enhance magnesium absorption.
FAQs
Is magnesium citrate safe for long-term use?
Yes, it is generally safe at recommended doses, but long-term use in individuals with renal impairment should be medically monitored.
How quickly does magnesium citrate work for constipation?
Its osmotic laxative effect typically leads to bowel movements within 30 minutes to 6 hours after ingestion.
Can magnesium citrate improve mood?
Evidence suggests magnesium supplementation, including citrate, can moderately reduce depression scores over weeks to months.
Does magnesium citrate lower blood pressure?
RCTs indicate no significant effect on blood pressure in healthy or mildly hypertensive individuals over 24 weeks.
Is magnesium citrate better than other forms?
It has better bioavailability than magnesium oxide, making it more effective for magnesium supplementation.
Research Sources
- https://www.ahajournals.org/doi/10.1161/JAHA.121.021783 – This randomized controlled trial (Schutten et al., 2022) involving 46 healthy adults over 24 weeks found that magnesium citrate supplementation did not significantly improve arterial stiffness or blood pressure compared to a placebo. The study suggests that magnesium citrate may not offer significant cardiovascular benefits in healthy populations.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10783196/ – A systematic review and meta-analysis (Moabedi et al., 2023) of 7 RCTs (n=325) concluded that magnesium supplementation, including various forms like citrate, significantly reduced depression scores. The findings indicate a moderate and statistically significant effect of magnesium on depressive symptoms.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12189353/ – This systematic review and meta-analysis (Cepeda et al., 2025) examined the effects of magnesium supplementation on oxidative stress biomarkers and mood. It found no consistent effect on oxidative stress but reported some evidence of reduced anxiety and depression symptoms, though the number of included RCTs per outcome was small.
- https://www.nmi.health/magnesium-a-review-of-clinical-use-and-efficacy/ – This systematic review and meta-analysis (Elgar et al., 2024) synthesized findings from 28-34 RCTs, showing that magnesium supplementation improved glycemic control and lipid profiles in individuals with diabetes. However, it found no significant benefit for leg cramps in the general population, highlighting variable quality among included studies.
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