Magnesium is an essential mineral required for the normal, healthy functioning of your body; it’s involved in over 325 enzyme systems. Magnesium supports energy production, heart health, glucose metabolism, bone health, muscle contraction and may help relieve premenstrual syndrome (PMS) symptoms and mild headaches.
Magnesium is either organic or inorganic. Organic forms include citrate, aspartate, orotate, fumarate and amino acid chelates, while inorganic forms include oxide, chloride and carbonate. Organic forms of magnesium are generally better absorbed and produce fewer gastrointestinal disturbances when compared to the inorganic forms of magnesium.
In studies, organic forms of magnesium consistently show greater bioavailability than inorganic forms. A study comparing the bioavailability of three magnesium forms, citrate, amino acid chelate, and oxide, showed magnesium citrate to have the best bioavailability.
Magnesium absorption takes place in the small intestine and either increases or decreases depending upon your body’s requirements; low serum magnesium encourages increased absorption and vice versa. Magnesium salts, such as magnesium citrate, provide high solubility so they tend to have the most complete absorption. Magnesium levels are regulated by the small intestines (controlling absorption), the kidneys (controlling excretion), and bones, teeth, muscles, liver, pancreas and other non-muscle soft tissue (major storage sites).
In magnesium citrate, the magnesium is bonded to citric acid, so it remains stable in the stomach in the presence of hydrochloric acid and is delivered intact to the small intestine for easy absorption. Magnesium citrate is electrically neutral so it doesn’t interfere or compete with other important nutrients for absorption.
Magnesium citrate brings big energy benefits
Magnesium is found in very high concentrations near the powerhouse (mitochondria) in every cell of your body. Once inside the cell, magnesium separates from the citrate, leaving elemental magnesium and citric acid. Citric acid is an essential component of the citric acid or Kreb’s cycle where your body’s high energy currencyadenosine triphosphate (ATP) is produced.
Magnesium citrate provides an excellent source of a highly bioavailable and absorbable magnesium with the added benefit of citrate for energy production. Magnesium citrate may be beneficial for:
- The management of mild migraines as it provides symptomatic relief of mild migraine headaches and can reduce their frequency and severity
- Maintaining a healthy cardiovascular system
- Maintaining bone strength as it is an important structural component of bone and assists in the metabolism of calcium and phosphorus
- Glucose uptake into cells, supporting glucose metabolism in healthy individuals
- The management and symptomatic relief of PMS
- Maintaining a healthy nervous system
- Maintaining healthy blood vessels in healthy individuals
- Maintaining normal muscle contraction and relaxation
- Assisting in the relief of menstrual cramps
- Exercise performance as exercise increases the body's requirements for magnesium
- Metabolising carbohydrates, proteins and fats