Discover 5 suggestions for proven magnesium citrate supplements and take charge of your health and well-being!
Magnesium is an extremely important and essential element for maintaining the health of the entire body. It supports the proper functioning of the nervous system, improves physical performance, reduces stress and supports heart health. This is why magnesium supplementation is widely used, especially in people at risk of magnesium deficiency. In the following article, you will find out when magnesium supplementation is recommended, which are the most bioavailable forms, what magnesium deficiencies lead to and five suggestions for the best magnesium supplements.
Magnesium - an invaluable element
After calcium, magnesium is the most important element in our body. It has important building functions in our bones and in other tissues, but above all it acts as a catalyst in hundreds of chemical reactions throughout the body. The largest amounts of magnesium are stored in bones (60%), followed by muscle (30%) and the rest in soft tissues and intercellular fluids.
Magnesium is responsible for the proper functioning of all systems in the human body and is involved in most metabolic reactions taking place in the body. Its most important tasks include:
- - supporting the proper functioning of muscles and nerves,
- - maintenance of proper bone mineralisation,
- - maintenance of optimal heart rhythm,
- - support of the body's immune system
Magnesium is also essential for proper blood sugar management and blood pressure regulation, is responsible for protein synthesis, fatigue reduction, improves sleep quality and electrolyte balance.
Forms of magnesium and their bioavailability
The magnesium content of a daily serving is of course of great importance, but more important is the form in which it is present, as this determines the bioavailability of this element. A high magnesium content will make no difference if it is only absorbed in a few per cent.
The forms in which magnesium occurs are divided into inorganic and organic. The human body is better able to absorb the organic ones, as magnesium is found in this form in food.
Inorganic compounds mainly include magnesium carbonate and magnesium oxide. The bioavailability of these forms is between 10-16%. This means that 10-16% from the compound will be absorbed and assimilated by the body.
Magnesium lactate and magnesium citrate are among the organic salts from which the bioavailability of magnesium increases up to 90%. Importantly, magnesium citrate is usually more easily tolerated by people with sensitive stomachs. Additionally, due to its multifunctionality, it can benefit not only as a source of magnesium, but also by providing the body with citric acid, which supports metabolic processes, among other things.
In supplements, magnesium can also be found in the form of magnesium chelate. This compound has a similar bioavailability to organic forms of magnesium. Its bioavailability is significantly higher than that of inorganic forms.
Magnesium absorption decreases with iron, zinc or calcium supplementation. It is also reduced by phosphates, a preservative found in sugary drinks, processed meats and foods.
Magnesium deficiency in the body
There are many causes of magnesium deficiency. The most common is, of course, an insufficient amount of this element supplied with food. In turn, consuming too much of ingredients such as fatty acids and phosphates reduces magnesium absorption and also contributes to deficiencies. Drinking large amounts of coffee, tea or alcohol, on the other hand, accelerates the leaching of magnesium from the body. The most visible symptoms of magnesium deficiency include:
- - chronic fatigue,
- - heart rhythm disturbances,
- - painful muscle cramps and weakness of muscle strength,
- - dizziness,
- - trembling and tingling of the hands,
- - reduced resistance to stress,
- - sleep, memory and concentration disorders,
- - migraines,
- - hypertension,
- - nervous hyperactivity.
Long-term magnesium deficiency can result in serious diseases such as depression, atherosclerosis, arrhythmia or bronchial asthma. This is why it is so important to ensure adequate levels.
Magnesium-rich products
Magnesium-rich foods include:
- - multi-grain products - wheat bran and wheat germ, buckwheat groats,
- - nuts and seeds - pumpkin seeds, almonds and cashew nuts,
- - legumes - white beans, peas, soya beans, dried dill and parsley,
- - dark rice,
- - raw leafy vegetables,
- - dark chocolate,
- - fatty fish can also provide the right amount of magnesium, e.g. salmon, mackerel and halibut.
As it is not always possible to obtain the necessary amount of magnesium from food, supplementation with this element is recommended in order to correct deficiencies and thus ensure the proper functioning of the whole body.
Daily magnesium requirements
Magnesium requirements vary according to gender and age. Guidelines for daily intake are as follows:
- - Adult men (19-30 years): 400-420 mg
- - Adult men (over 30 years): 420-450 mg
- - Adult women (19-30 years): 310-320 mg
- - Adult women (over 30 years): 320-360 mg
It is important to bear in mind that the daily magnesium requirement may be different for pregnant women, athletes or chronically ill people. Therefore, it is always advisable to consult a doctor or nutritionist to determine the optimum dose of magnesium adapted to the individual body's needs.
Magnesium citrate supplements
Magnesium citrate supplements are preparations containing the best form of magnesium in terms of bioavailability. Magnesium citrate is an organic chemical compound from the citrate group: a combination of citric acid and magnesium salts.
Mineral citrates are organic compounds that provide up to several times greater absorption of mineral ions than their inorganic forms, such as carbonates, sulphates or phosphates, which are broken down in gastric acids. Magnesium in the form of citrate is therefore the best choice and a guarantee of high effectiveness and absorption.
You can find magnesium citrate supplements on the market in capsules, tablets, effervescent tablets and even in syrup. Magnesium citrate in capsules is a slightly better choice than that in tablets, for example. This is due to the fact that in capsules, the release of the active substance occurs gradually. In addition, tablets usually contain artificial additives such as colourings, enhancers and other fillers. Capsules, on the other hand, only contain the active ingredient (magnesium citrate) and a neutral capsule shell.
It is best to choose supplements in which magnesium citrate is combined with vitamin B6. This vitamin facilitates the absorption of magnesium from the gastrointestinal tract, accelerates the transport of magnesium ions into target cells and maintains magnesium stores in the body.
Magnesium citrate supplements - for whom?
Magnesium supplementation is recommended for all adults to prevent dangerous deficiencies. It is assumed that the appropriate daily dose of this element is 300 -450 mg.
People who live under stress, drink a lot of coffee or do a lot of intellectual work have a particular need for magnesium. Athletes and people who regularly undertake weight training are also among those who need to ensure adequate magnesium levels in their bodies. This will reduce muscle tension and improve motor performance and strengthen muscle tissue.
Pregnant women should also take care of their magnesium levels. In each trimester, the need for magnesium increases. From the 2nd trimester, for example, it is already 400 - 600 mg per day. A woman's body needs this element not only for the formation of the placenta, but also to support the correct development of the child's nervous system and the correct growth of its weight. It is therefore just as important for the mother as it is for the developing baby.
What are the effects of taking magnesium citrate supplements?
The use of magnesium citrate supplements has many benefits for the health of the body and its proper functioning. The most important effects of supplementation with this element include:
Improving the functioning of the muscular and nervous systems: Magnesium plays a key role in the conduction of nerve impulses and prevents muscle spasms or eyelid twitching.
Supporting the functioning of the cardiovascular system. People who consume plenty of magnesium and keep this element at a constant, stable level are less likely to suffer from heart disease and heart attacks.
Support for bone health: Magnesium is important for bone health and can affect bone mineral density. It also maintains the normal condition of teeth.
Stress and tension reduction: By regulating the nervous system, magnesium plays a key role in reducing stress. It acts as an NMDA (N-methyl-D-aspartate) blocker, which can affect stress control by modulating neuronal activity.
Prevention of chronic fatigue: Magnesium is involved in the synthesis of many proteins including adenosine triphosphate, which is a source of energy for cells.
Improving the quality of sleep: Due to magnesium's effect on the regulation of the nervous system, it supports muscle relaxation, which in turn can contribute to better sleep and the maintenance of deep sleep.
It is worth noting that the effects of taking magnesium supplements may vary depending on the body's needs and health status. Supplements should be taken in moderation and it is always a good idea to consult your doctor before starting to take them. Excessive supplementation can be very harmful to the body.
What ingredients are included in magnesium citrate supplements?
One of the most important ingredients in magnesium citrate supplements is vitamin B6, which supports both the action of magnesium and its absorption. The combination of these ingredients primarily reduces feelings of fatigue and tiredness, supports the proper functioning of the nervous system, maintains normal energy metabolism and improves sleep quality.
It is worth knowing that in some cases the absorption of magnesium may be impaired. For example, it is not recommended to supplement magnesium together with iron. This component is recommended to be taken one hour before a meal for better absorption. Magnesium, on the other hand, is recommended to be taken during or immediately after a meal.
In addition, magnesium negatively affects the absorption of iron. For these reasons, it is better to take magnesium with iron separately, and at a considerable time interval.
It is also not recommended to supplement calcium with magnesium. This is because they may reduce the absorption of each other.
Magnesium supplements are also not recommended during high-fat meals.
It is important to remember that magnesium may affect the effects of medication. Those taking regular medication should therefore consult their doctor or pharmacist before taking magnesium supplements.
Benefits
- Improved muscle and nerve function.
- Supporting bone and dental health.
- Regulation of blood pressure.
- Improving the quality of sleep.
- Reducing stress.
- Prevention of fatigue.
- Best absorbed form of magnesium
- Easy to take.
Disadvantages
- Excessive supplementation.
- Potential for interaction with medications.
- Incorrect dosage.
- Lack of rapid results.
How to supplement magnesium citrate correctly?
Magnesium citrate supplementation is considered to be very safe. However, moderation and caution should be exercised in taking magnesium citrate supplements, like any other similar preparations.
- Above all, always read the labels, which provide the necessary information on the use of a particular preparation. Some supplements are recommended to be taken at specific times of the day, some with a meal to improve their absorption. Still others are better taken on an empty stomach.
- Never exceed the recommended doses given by the manufacturer or indicated by your doctor.
- The normal amount of magnesium in the blood is 0.7-1.0 mmol/l. Values below this indication are referred to as hypomagnesaemia, i.e. magnesium deficiency in the body. In contrast, indices above 1.0 mmol/l are hypermagnesaemia, i.e. excess magnesium.
- When the normal amount of this element is slightly exceeded, there are no symptoms. However, when magnesium concentrations are significantly above normal, nausea and vomiting may occur, as well as muscle weakness. In extreme cases, cardiac arrest, intestinal obstruction or respiratory disorders may occur.
What to look for when choosing a magnesium citrate supplement?
When choosing the right supplement, it is worth considering several factors such as:
Dosage: The dose of magnesium is worth adjusting to your individual needs. Dosages of supplements can vary from manufacturer to manufacturer, so check the label to make sure you are taking the right amount. The daily dose of magnesium for an adult is 300 - 400 mg per day.
Additional ingredients: Magnesium supplements should contain vitamin B6, which helps the action and absorption of magnesium. However, they should not contain, for example, iron, zinc and calcium. The composition of the supplement should be simple and not contain unnecessary substances.
Quality: Choose supplements from reputable manufacturers to ensure the highest quality. Check that the supplement has the appropriate certifications.
Drug interactions: If you are taking any medication, consult your doctor before starting magnesium supplementation.
Side effects: Although magnesium is generally considered safe, some people may experience adverse effects during supplementation. If this is the case, consult your doctor.
Reviews and opinions: It is always a good idea to read the reviews of other users taking a particular supplement. Although everyone's body is different and reacts differently to supplementation, the experiences of others can provide a lot of relevant information about how a supplement works.
Discover the top 5 magnesium citrate supplements in 2026
When creating our product reviews, we consider the ingredients and research their safety. We analyse the opinions of industry experts and the experiences of product users. We obtain recommendations from authorised retailers and use available sources of knowledge on active ingredients and their effects. We personally verify the action, texture, scent and feel of the products, and assess value for money.
Below are detailed reviews by our editors with a description of each product indicated.
