Magnesium is a mineral that your body needs for hundreds of daily processes, from releasing energy to the functioning of your muscles and nervous system. Below, we explain exactly what magnesium does, which functions are scientifically proven, and why one form of magnesium (such as citrate or glycinate/bisglycinate) is absorbed differently from another.
What is magnesium?
Magnesium is an essential mineral: your body cannot produce it itself, so you must obtain it from food or supplements. It occurs naturally in the soil, in seawater and in plants, and is found in virtually every cell in your body.
Around 60 per cent of the magnesium in your body is found in your bones. The rest is found in your muscles, tissues and bodily fluids, including your blood.1 Every cell contains magnesium and needs it to function properly.
What does magnesium do in your body?
Magnesium acts primarily as a cofactor (a kind of helper molecule) in more than 600 biochemical reactions in your body.2 It enables countless processes, from the energy you derive from food to the signals that control your nerves and muscles.
Because magnesium is involved in so many reactions, a deficiency affects several systems at once. Some of these functions have been formally assessed and approved by the European Food Safety Authority (EFSA). These are the functions listed below.
What are the key functions of magnesium?
The scientifically substantiated functions of magnesium centre on energy, muscles, the nervous system, fatigue, mental function, bones and teeth, and protein synthesis. The benefits of magnesium, and the reason people take a magnesium supplement, stem directly from these seven functions:
- Energy from food. Magnesium contributes to normal energy-yielding metabolism. This refers to the set of processes by which your body converts food into energy.
- Muscles. Magnesium contributes to normal muscle function. Your muscles use magnesium when they contract and relax.
- Nervous system. Magnesium contributes to normal functioning of the nervous system. Your nervous system transmits signals between your brain and the rest of your body.
- Fatigue. Magnesium contributes to a reduction of tiredness and fatigue.
- Mental function. Magnesium contributes to normal psychological function.
- Bones and teeth. Magnesium contributes to the maintenance of normal bones. Magnesium contributes to the maintenance of normal teeth. Most of your magnesium stores are therefore found in your bones.
- Protein synthesis. Magnesium contributes to normal protein synthesis, the process by which your body produces its own proteins.
In addition, magnesium contributes to electrolyte balance (the balance of charged minerals in and around your cells). You can read more about what electrolytes are and when you need them in our separate article.
What’s the difference between magnesium citrate, glycinate and oxide?
The way magnesium works in your body is the same for every form: it is always the same magnesium ion that does the work. What differs is how much magnesium each form contains and how well your body absorbs and tolerates it.
In a supplement, magnesium is always bound to another substance, such as a salt or an amino acid. This bond determines how well it is absorbed. Organically bound forms such as citrate and glycinate (bisglycinate) are generally absorbed more effectively than inorganic magnesium oxide.
| Form | Bound to | Characteristic |
|---|---|---|
| Magnesium citrate | citric acid (citrate) | Well absorbed; some people may experience looser stools at higher doses |
| Magnesium glycinate (bisglycinate) | the amino acid glycine | Easily absorbed and generally gentle on the stomach |
| Magnesium oxide | oxygen (oxide) | High percentage of elemental magnesium, but relatively low absorption |
The question ‘what is the effect of magnesium citrate?’ is therefore really two questions in one: what magnesium does, and what ‘citrate’ means. Its functions are the same as those of magnesium in general, as described above. The word ‘citrate’ simply refers to the form: magnesium bound to citric acid, a form that your body absorbs well. At higher doses, citrate is known to cause slightly looser stools, which is something to bear in mind.
Why might people take magnesium supplements?
Magnesium is found in many everyday foods, yet it is estimated that around half the population in Europe and the United States consumes less than the recommended amount.13 A supplement can therefore help to make up the shortfall.
Sources of magnesium include green leafy vegetables (spinach, kale, endive), nuts, pulses, cocoa, avocados and bananas. In theory, therefore, it is possible to obtain sufficient magnesium from food alone.
There are several reasons why this often doesn’t work in practice: an unbalanced diet, stress, certain medications and reduced absorption in the gut. You also lose magnesium through sweat, so those who exercise a lot lose more. If you want to know exactly how much magnesium you need and what role it plays, read our in-depth article ‘What is magnesium and what does it do for your body?’.
Frequently asked questions about the functions of magnesium
What exactly does magnesium citrate do?
Magnesium citrate acts in your body in the same way as any other form of magnesium; it provides the magnesium involved in the functions mentioned above. Citrate is simply the binding form, chosen because your body absorbs it well. At higher doses, citrate can cause slightly looser stools.
Which form of magnesium is best to take?
There is no single form that is ‘the best’ for everyone. It comes down to a combination of bioavailability and tolerability. Citrate and glycinate (bisglycinate) are both well absorbed; for many people, glycinate is a little gentler on the stomach. Magnesium oxide contains a lot of elemental magnesium, but is absorbed less effectively.
How much magnesium do you need each day?
The European Nutrient Reference Value (NRV) for magnesium is 375 mg per day for adults. The exact requirement varies from person to person and depending on the situation. In our article on what magnesium is and what it does, we look in more detail at the recommended amounts.
Can you get too much magnesium from a supplement?
At high doses from supplements, some forms of magnesium can cause loose stools. You should therefore follow the recommended dosage on the packaging and, if necessary, spread your intake throughout the day.
Topping up your magnesium with Ekopura
If you’d like to top up your magnesium intake, you can opt for Ekopura’s vegan magnesium. It combines magnesium glycinate (bisglycinate) and magnesium citrate (two highly absorbable forms) in a clean-label tablet with no unnecessary additives and using only plant-based excipients. Two tablets a day provide 350 mg of elemental magnesium, which is 93% of the daily reference intake (NRV) of 375 mg. The full list of ingredients is available on the product page, so you know exactly what you’re taking.
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