Magnesium citrate is a widely used form of the mineral magnesium. The popular product Natural Vitality CALM is based on this specific compound, created by combining magnesium with citric acid. This combination forms a mineral salt that dissociates into magnesium and citrate ions when ingested. Magnesium is involved in over 300 biochemical reactions, ranging from energy production to nerve and muscle function. Understanding the distinct properties of the citrate form helps explain its dual action as both a highly absorbable supplement and a digestive aid.
How Magnesium Citrate Differs From Other Forms
Magnesium supplements are available in various forms, each binding the magnesium atom to a different molecule, which significantly impacts absorption and effect. Magnesium citrate is an organic salt, bound to the organic acid citrate. This chemical structure makes it highly soluble in water, correlating with greater bioavailability compared to inorganic forms. For example, magnesium oxide is an inorganic salt with very poor solubility, resulting in low absorption rates.
In contrast, magnesium citrate is considered well-absorbed, allowing more of the mineral to enter the bloodstream for systemic use. Magnesium glycinate, another popular form, is chelated and often cited for its high bioavailability and gentleness on the stomach. Magnesium citrate provides a balance, offering good absorption while also possessing a moderate osmotic effect that other forms like glycinate lack.
Mechanisms Behind Relaxation and Muscle Function
Magnesium’s calming effects are rooted in its interaction with the nervous system, where it acts as a natural regulator of nerve cell activity. It functions as an N-methyl-D-aspartate (NMDA) receptor antagonist, blocking the binding of excitatory neurotransmitters like glutamate. By occupying the NMDA receptor channels, magnesium reduces the transmission of excitatory signals in the brain and spinal cord, promoting a sense of calm.
Magnesium also interacts closely with Gamma-aminobutyric acid (GABA), the main inhibitory neurotransmitter in the brain. Magnesium ions bind to and promote the activity of GABA receptors, which helps quiet the nervous system and is associated with reduced anxiety and improved sleep quality.
In muscle tissue, magnesium is important for contraction and relaxation. It competes with calcium ions, which are needed to initiate muscle contraction. Magnesium helps facilitate muscle relaxation by regulating the transport of calcium out of the cell, preventing prolonged spasms. Magnesium is also fundamental in the creation of adenosine triphosphate (ATP), the body’s main energy source, required for muscle movement.
The Role of Osmosis in Digestive Support
The secondary function of magnesium citrate is its use as an osmotic laxative, a mechanism distinct from its systemic effects. When magnesium citrate is ingested, not all of the magnesium ions are absorbed into the bloodstream. The unabsorbed ions remain in the intestinal lumen, creating a high solute concentration. This high concentration draws water from the surrounding body tissues into the intestines.
The resulting increase in water volume softens the stool and increases its bulk, which stretches the intestinal walls. This distension stimulates peristalsis, the muscular contractions that move the contents through the digestive tract, resulting in a bowel movement. The citrate component may also contribute by creating a slightly alkaline environment that facilitates stool passage.
Dosage, Safety, and Product Formulation
The Recommended Dietary Allowance (RDA) for magnesium in adults ranges from 310 to 420 milligrams per day, depending on age and sex. For supplementation, common practices involve starting with a smaller dose and gradually increasing it until the desired effect is achieved. The primary side effect of magnesium citrate, due to its osmotic action, is loose stools or diarrhea, which indicates the maximum tolerable dose.
The popular powder product Natural Vitality CALM is uniquely formulated. It does not start as magnesium citrate but as a combination of magnesium carbonate and citric acid. When this powder is mixed with warm water, a chemical reaction occurs, transforming the magnesium carbonate into the highly soluble and bioavailable ionic magnesium citrate form. This fizzy reaction creates an easily absorbable solution. Individuals with kidney impairment should exercise caution with magnesium supplements, as the kidneys regulate magnesium levels in the body.