Magnesium is an essential mineral involved in many biological processes in the human body. One of the most popular forms of magnesium supplements is magnesium citrate. In this text, we will discuss what magnesium citrate is, how it differs from other forms of magnesium, and its effects on sleep.
What is magnesium citrate?
Magnesium citrate is a compound of magnesium with citric acid. This form is often chosen because of its high bioavailability. This means that the body can easily absorb and use this form of magnesium. Magnesium is essential for more than 300 enzymatic reactions in the body. It regulates protein synthesis, muscle and nerve function, and blood sugar levels. In addition, magnesium plays a crucial role in the production of energy and the synthesis of DNA and RNA.
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The use of magnesium for health purposes dates back to ancient times. Ancient civilizations such as the Greeks and Romans used magnesium-rich sources, such as mineral baths, to treat various health complaints. In the 18th century, British chemist Sir Humphry Davy discovered magnesium as a separate element. He isolated the element and named it "Magnesia," after a region in Greece where the mineral was abundant.
What makes magnesium citrate special?
There are several forms of magnesium supplements, each with unique properties and uses. For example, magnesium oxide is often chosen for its high magnesium content per unit weight. Unfortunately, this form has a lower bioavailability, meaning it is less efficiently absorbed by the body. In addition, this cheaper variant often causes discomfort when taken. On the other hand, magnesium malate is useful for people with fibromyalgia and chronic fatigue syndrome due to its role in energy production.
Magnesium bisglycinate is a chelated form of magnesium known for its good absorption and minimal gastrointestinal complaints. This makes it suitable for people with a sensitive stomach. Due to its good absorption by the brain, it is also a very good form for improving mood, memory and energy. Magnesium taurate combines magnesium with the amino acid taurine, and is often used to support cardiovascular health. In contrast, magnesium sulfate, better known as Epsom salt, is often used in baths to relax muscles and relieve pain.
However, magnesium citrate stands out for its excellent balance between effective absorption and minimal side effects, making it a popular choice for both general magnesium intake and specific applications such as sleep improvement.
The Influence of Magnesium Citrate on Sleep
Magnesium plays an important role in the regulation of neurotransmitters, which are essential for a healthy sleep cycle. One of the ways magnesium affects sleep is by supporting the production of melatonin. Melatonin is a hormone that helps regulate the sleep-wake cycle.
Additionally, magnesium works with gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation and reduces nervous activity. Magnesium binds to GABA receptors , which helps calm the nervous system and promote sleep. Magnesium also plays a role in regulating the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for the stress response. By reducing stress and anxiety, magnesium can help promote a calm mind, which is essential for a good night's sleep.
Conclusion
In summary, magnesium citrate is an effective and highly absorbable form of magnesium that offers many health benefits, especially in the area of improving sleep. Through its role in melatonin production, GABA receptor regulation, and stress and anxiety reduction, magnesium citrate can help promote deeper, more restful sleep.
When used correctly and in combination with good sleep hygiene, magnesium citrate can be a valuable addition to the daily routine for people who want to improve their sleep quality. That is why at Metis we use magnesium citrate in our Anti-Stress 03 formula, part of the Sleep & Nervousness Duo .
Pharmacist Dirk
Founder Metis Supplements
