Magnesium Citrate

What Does Magnesium Citrate Do?

Magnesium citrate is a highly bioavailable form of magnesium, crucial for maintaining electrolyte balance and preventing muscle cramps during intense training sessions. By binding magnesium with citric acid, this version is absorbed much more efficiently by your digestive tract than cheaper alternatives like magnesium oxide, making it an ideal choice for rapid replenishment.

• Electrolyte Balance: It regulates the flow of water and minerals across cell membranes, ensuring you stay hydrated and your muscles function optimally under physical stress.
• Muscle Relaxation: Magnesium acts as a natural calcium blocker, helping your muscle fibers relax after contraction, which is essential for preventing painful spasms and mid-workout cramping.
• ATP Production: This mineral is a co-factor in over 300 enzymatic reactions, including the synthesis of adenosine triphosphate (ATP), the primary energy currency for every lift you perform.
• Nervous System Support: It helps modulate neurotransmitters to reduce neuromuscular excitability, potentially helping you manage the physical stress and central nervous system fatigue of a heavy session.

Clinical vs. Gym Bro Dosing

Key Insight: While magnesium is essential for performance, the citrate form is also used clinically as a saline laxative at high doses. To avoid unwanted mid-set bathroom breaks, stick to the 150mg to 250mg range found in most high-quality pre-workouts, as higher amounts can pull excess water into the colon.

Side Effects & Warnings

• Digestive Upset: The most common issue with magnesium citrate is its osmotic effect, which can draw water into the intestines and cause loose stools or diarrhea if the dose is too high.
• Abdominal Cramping: Taking high doses on an empty stomach before a workout may lead to mild bloating or stomach discomfort in sensitive individuals.
• Low Blood Pressure: In rare cases of extreme over-supplementation, magnesium can cause a slight drop in blood pressure, resulting in lightheadedness or lethargy.

Tip: If you find that magnesium citrate causes you GI distress even at lower doses, try consuming your pre-workout with a small amount of food or look for a formula that uses magnesium glycinate for better gastric tolerance.