Benefits of Magnesium Citrate

Magnesium is an essential mineral that plays a vital role in supporting the function of all tissues and organs of the human body [1]. Magnesium supports the activity of over 600 enzymes by acting as a cofactor and is involved in most major biochemical and metabolic pathways in our cells. Maintaining optimal magnesium levels in the body is crucial to supporting health and well-being.* 

In nature, magnesium exists mostly in the form of magnesium salts it forms with organic (e.g., amino acids or organic acids) and inorganic compounds (i.e., minerals such as oxide or sulfate). Magnesium citrate is magnesium salt of citric acid (a compound that occurs naturally in citrus fruits), one of the most bioavailable, best retained, and versatile forms of magnesium [2,3]. This means that magnesium citrate is a great option to ensure you maintain adequate magnesium levels in your body and reap all the benefits of magnesium.* 

Here are some of the main benefits of magnesium that magnesium citrate may support.

Supports Energy Metabolism

Both magnesium and citrate have important roles in cellular energy metabolism. Magnesium acts as a cofactor that supports the activity of all enzymes that use and many that synthesize the cell energy molecule ATP. In addition, ATP must form a complex with magnesium (MgATP) to be biologically active. Consequently, magnesium has a core function in cellular metabolism and cellular energy-generating processes: it is essential for all cellular activities that require ATP, which include cellular division and growth, building molecules such as DNA and proteins, and assembling cellular structures such as mitochondria, just to name a few [1].* 

Citrate, the ion form of citric acid, is an intermediate in the citric acid cycle, also known as the Krebs cycle or tricarboxylic acid (TCA) cycle. The citric acid cycle is a central pathway in cellular energy metabolism reactions that convert food into energy as ATP. The primary metabolic pathways of energy metabolism—glycolysis (which breaks down glucose) and fatty acid oxidation (which breaks down fats)—converge into and feed the citric acid cycle in mitochondria. The citric acid cycle is a central metabolic hub of the cell where breakdown and synthesis pathways converge. It’s in this pathway that the majority of the electrons that power the production of ATP are extracted from carbon units of nutrients. These electrons are transferred to NAD+ that in turn carries them to the electron transport chain to produce ATP. The intermediate compounds formed in this cycle can also be used to build molecules such as proteins, DNA, and RNA [4,5].* 

Magnesium citrate is therefore a source of two key molecules that support different aspects of cellular energy generation.*

Supports Brain Magnesium Levels

Magnesium can cross the blood-brain barrier, but its transport is tightly regulated. Magnesium citrate is among the few forms of magnesium that has been shown to support brain magnesium levels [3]. This is an important property of magnesium citrate because of the many key roles of magnesium for brain health.*

Magnesium supports such fundamental aspects of brain function as neuronal cell energy production, neurotransmitter synthesis, neuronal signal transmission, neuroplasticity, and neuroprotection [6]. Without adequate brain magnesium levels, cognitive processes such as learning, memory, executive function, sustained attention, focus, reasoning, and decision-making may be impacted [6,7]. Furthermore, magnesium plays a key role in preserving cognitive health as we age [8–10]. Clinical studies have indicated that people consuming diets rich in magnesium may be more likely to maintain brain and cognitive health throughout life [11–13].* 

Supports Muscle Function

Muscles need energy to contract and do their job. This means they need a steady supply of ATP. As we’ve mentioned, ATP needs to bind magnesium to be active, which means that magnesium is also essential for muscle function and contraction [1,14,15]. But magnesium has another key function in muscles: it balances the activity of calcium, which also plays an important part in the process of muscle contraction. When magnesium levels are low, muscles may contract excessively, resulting in muscle cramps and twitches. In clinical studies, magnesium has been shown to support optimal muscle strength and performance in both younger and older individuals [16,17].* 

Supports Relaxation and Sleep

Magnesium’s action in the brain may also contribute to the support of relaxation and sleep, namely through the modulation of GABA signaling. GABA is one of the main neurotransmitters in the central nervous system, where its main role is to reduce neuronal activation; GABA plays a key part in promoting relaxation and sleep [18,19]. Magnesium also has a number of functional roles that interact directly with stress, including being a cofactor that supports the production of several important neurotransmitters and neurohormones involved in a healthy stress response [20]. Furthermore, magnesium supports the activity of an enzyme (serotonin N-acetyltransferase) involved in the day/night rhythmic production of melatonin from serotonin [21,22]. Melatonin is the “darkness hormone” that helps to synchronize circadian rhythms and maintain healthy sleep-wake cycles [23]. Through these and other actions, magnesium is able to support physiological responses to stress and sleep physiology, contributing to a support of  mental well-being and sleep quality [24–29].* 

Ways to Increase Magnesium Intake

Magnesium is indispensable for healthy cells and general health and well-being. Low dietary magnesium intake levels can result in a gradual reduction in cellular magnesium levels that may impact several aspects of cellular function. For example, low magnesium levels may contribute to several cellular changes that are detrimental to health, particularly as we age [30], including gene expression changes that affect genetic stability and cell division and growth, impaired cellular metabolism and metabolic health, mitochondrial dysfunction, impaired cellular autophagy and quality control processes, and even cellular senescence [31–39].* 

Magnesium is an essential nutrient, which means it must be obtained from dietary sources to maintain good health. Meeting the adequate daily intake of magnesium, either through foods or supplementation, may help build resistance to these changes and contribute to physical and mental well-being. This can be done by making healthy lifestyle choices and incorporating magnesium-rich foods in your diet.* 

The U.S. Food and Nutrition Board recommends a daily magnesium intake of 320 mg for women and 420 mg for men [2]. Foods high in magnesium such as seeds, nuts, legumes, and whole grains, along with magnesium-rich mineral water, can help you reach your recommended daily magnesium intake goal. Learn more about good dietary sources of magnesium in our article on Magnesium Rich Foods. 

An additional way to meet these requirements is through magnesium supplements. Magnesium supplementation has the advantage of providing precise amounts of magnesium to your diet. This is important because, unfortunately, food processing, industrial farming methods, and water purification processes have led to a decline in magnesium content in fruits, vegetables, and bottled mineral water over the last decades [40–44]. As a result, the diets of the majority of people in Western countries have insufficient levels of magnesium [1,45–47]. 

The consequence of the lower dietary intake of magnesium is an insufficient body magnesium level. Low magnesium levels are particularly common in older adults because aging is associated with a decline in intestinal absorption of magnesium and an increase in its urinary elimination due to poorer kidney function [8,9]. 

Therefore, magnesium supplements can be a great option to complement magnesium-rich foods in your diet and get all the magnesium you need every day.* 

Magnesium citrate is included in Qualia Magnesium+™, our recent addition to our Qualia supplements line. 

Qualia Magnesium+ features a total of 9 forms of magnesium, including magnesium glycinate, magnesium chelate, 70+ minerals, and more! Shop now.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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