Magnesium citrate is one of the most effective and widely used forms of magnesium. This is an essential mineral involved in numerous biological functions in the body. Nowadays, it’s highly valued by athletes and anyone looking for supplements to help lead a healthier life.

Its high bioavailability makes it an ideal supplement. If you want to learn more about its benefits, how to take it, and which are the best on the market, keep reading because we’ve got you covered.

5 benefits of magnesium citrate

Now that we know what it’s for, let’s dive deeper to find out what magnesium citrate is good for and its impact on key processes in our body.

1 Support for physical performance and muscle function

Magnesium citrate is a favorite supplement among athletes and active people. That’s because it prevents muscle cramps and helps maintain performance during training by improving mitochondrial function and optimizing energy production. Plus, it speeds up post-workout recovery by supporting tissue regeneration.

2 Regulation of the nervous system

Magnesium, in its citrate form, has significant effects on the central and peripheral nervous system, helping relieve stress and anxiety by regulating cortisol release, the stress hormone. That’s why you’ll feel in a better mood. All this promotes relaxation by stimulating neurotransmitters like serotonin, contributing to an overall sense of well-being.

In general, it’s a great support for mental fatigue, improving cognitive function and memory by optimizing communication between brain cells.

3 Improvement in sleep quality

All of the above leads us to say that magnesium citrate has earned a reputation as an ally if you have trouble falling asleep. This supplement induces deep, restorative sleep by acting as a natural relaxant, improves sleep-wake cycle synchronization—especially for people with irregular schedules—and reduces nighttime awakenings by calming brain hyperactivity.

4 Support for digestive health

If you’re wondering how to take magnesium citrate for constipation, you should know this supplement is recognized for its positive impact on the digestive system, especially for occasional constipation. It has a mild laxative effect, improves intestinal regulation, and also helps reduce bloating.

5 Support for bone and dental health

This supplement works in synergy with other minerals to keep bones and teeth strong. In its citrate form, it stimulates calcium fixation in bones, meaning it promotes greater bone density.

What are the contraindications of magnesium citrate

This supplement is safe for most people, but it’s very important to know there are some contraindications to keep in mind to avoid adverse effects:

  • Mild digestive issues: at high doses, it can cause discomfort like diarrhea or gas. This usually resolves by adjusting the amount taken.
  • Kidney conditions: if you have kidney problems, avoid magnesium supplements without professional supervision, as kidneys may struggle to process it.
  • Interactions with medications: it can affect the effectiveness of certain drugs, like antibiotics or diuretics. If you’re on treatment, check with your doctor first.
  • Excess magnesium in the blood (hypermagnesemia): although rare, excessive long-term intake can cause nausea, dizziness, and fatigue.

How to take magnesium citrate

The best time to take magnesium citrate depends on your goals. Some factors to consider include your physical activity level, supplementation purpose, and daily routines.

The right dose varies by individual needs, but generally, between 200 and 400 mg daily is recommended. This amount can be split into one or two doses to maximize absorption and reduce the risk of stomach discomfort.

If your goal is to improve sports performance or relieve occasional constipation, always follow the manufacturer’s instructions or adjust the dose after consulting a health professional.

What’s the difference between magnesium and magnesium citrate

Magnesium, in its elemental form, is an essential mineral found in foods like nuts, seeds, and leafy greens. However, not all forms of magnesium are equally effective when it comes to supplementation.

Magnesium citrate is a form where magnesium is combined with citric acid, which improves its absorption and effectiveness. Some key differences include:

  • Higher bioavailability: it’s better absorbed by the body, making it a preferred option to treat mineral deficiencies.
  • Digestive properties: this form has an osmotic effect, making it ideal for regulating intestinal transit.
  • Specific application: while elemental magnesium is found in foods, magnesium citrate is a more concentrated and practical supplement form for certain goals.

What is the best magnesium citrate

When looking for the best magnesium citrate, it’s wise to choose a product that guarantees good quality, purity, and bioavailability. At HSNstore, you’ll find standout options that meet these requirements. Here are some factors to consider when choosing the ideal product:

  1. Format: capsules or powder, depending on your preferences. Capsules are convenient, while powder lets you adjust the dose more precisely.
  2. Purity: make sure the supplement doesn’t contain unnecessary additives or allergens.
  3. Certifications: go for brands that back their product quality with manufacturing and analysis certificates.

Magnesium Citrate (200mg Magnesium) from EssentialSeries

Magnesium citrate from the EssentialSeries line stands out for its quality and being vegan-friendly, something not all products on the market guarantee. Adding it to your daily routine is easy, and if you choose a trusted store like HSN, you’re betting on high-quality products.