Magnesium Citrate Complex | Heart, Brain & Bone Support

Magnesium is the fourth most abundant cation in the human body and a critical cofactor in more than 300 enzymatic reactions that regulate energy metabolism, neuromuscular function, cardiovascular health, bone integrity, and psychological well-being. Despite its essential roles, emerging evidence confirms that nearly two-thirds of the population in the western world is not achieving the recommended daily allowance for Magnesium — a deficiency problem contributing to various health conditions.

This Magnesium citrate complex from Nature's Sunshine pairs two highly bioavailable organic forms of Magnesium — citrate and malate — in a single formula designed to support the brain, heart, and kidneys. Both forms are organic salts, meaning the Magnesium is chelated to organic acid molecules. Organic forms are generally more soluble and have higher bioavailability than inorganic forms such as Magnesium oxide, which was found to be virtually insoluble in water.

Magnesium citrate in particular is recognized as one of the most bioavailable forms, with high solubility even in water (55%) and substantially greater solubility than Magnesium oxide in all states of acid secretion. By combining citrate and malate, this Magnesium citrate complex delivers the mineral through complementary pathways for optimum effectiveness.

If you have questions about whether a Magnesium citrate complex is right for your individual needs, our naturopath is available for a free consultation to help you decide.

Cardiovascular System

Research suggests that Magnesium plays a well-documented role in cardiovascular health. Higher dietary and circulating Magnesium levels are inversely associated with risks of coronary heart disease, stroke, and total cardiovascular disease across multiple large meta-analyses and prospective cohort studies, including the Atherosclerosis Risk in Communities Study of over 14,000 participants. Magnesium regulates cardiac ion channels, myocardial conduction, and vascular tone, and hypomagnesemia is directly linked to arrhythmias and increased cardiovascular risk.

In 2022, the U.S. FDA approved a qualified health claim stating that consuming diets with adequate Magnesium may reduce the risk of high blood pressure, though the agency concluded the evidence is inconsistent and inconclusive. Studies suggest Magnesium supplementation may produce modest but significant reductions in blood pressure through mechanisms including vasodilation, calcium channel antagonism, and RAAS modulation, particularly in Magnesium-deficient or hypertensive individuals.

Research also suggests Magnesium supplementation may significantly reduce arterial stiffness. A 24-week randomized controlled trial with 350 mg/day Magnesium citrate reduced pulse wave velocity from 9.1 to 8.3 m/s versus placebo, and Magnesium plays a role in endothelial function and vascular calcification prevention.

Nervous System

Magnesium is fundamental to nervous system function, acting as a physiological NMDA receptor antagonist and regulator of neuronal excitability, neuromuscular transmission, and nerve signaling. Hypomagnesemia is clinically associated with neuromuscular hyperexcitability, tremors, and seizures, and Magnesium deficiency is linked to neurological disorders ranging from migraine to depression.

Research suggests Magnesium also serves as a cofactor in dopamine synthesis and supports inhibitory-excitatory neurotransmitter balance. A 2017 RCT showed 248 mg/day Magnesium significantly reduced both depression and anxiety scores. Magnesium also plays a critical role in nerve excitability by blocking NMDA receptors and regulating calcium and potassium channels, and clinical evidence supports supplementation for nerve excitability modulation.

Bone Health

Magnesium is the second most abundant mineral in bone and is involved in bone formation, influencing the activities of osteoblasts and osteoclasts. It also affects concentrations of both parathyroid hormone and the active form of vitamin D — two major regulators of bone homeostasis. One short-term study found that 290 mg/day elemental Magnesium as Magnesium citrate for 30 days in postmenopausal women with osteoporosis suppressed bone turnover compared with placebo, suggesting bone loss decreased.

Observational data from large cohort studies found higher Magnesium intake associated with 2–3% greater bone density in women. A systematic review and meta-analysis found that higher Magnesium intake is associated with increased hip and femoral neck bone mineral density in older adults. Research suggests that low Magnesium is associated with increased osteoporosis risk, and supplementation may protect bone density.

Inflammation

Studies suggest Magnesium supplementation may support a healthy inflammatory response. A 2022 meta-analysis of 17 randomized controlled trials with 889 participants found that Magnesium supplementation significantly decreased serum C-reactive protein (CRP) and increased nitric oxide (NO) levels, with generally low risk of bias present across the included studies.

This Magnesium citrate complex may be a good fit for a wide range of adults. It is estimated that between 56 and 68% of Americans do not obtain enough Magnesium in their diet on a daily basis to meet the recommended daily allowance, making supplementation relevant for many people.

Certain groups are more likely than others to have inadequate Magnesium status. These include older adults — as we age, Magnesium absorption and retention can decrease, and increased medication use (such as diuretics) can further deplete stores. Individuals with type 2 diabetes are also at elevated risk, as diabetes is often accompanied by lower Magnesium status, and deficiency may contribute to insulin resistance. People with gastrointestinal disorders that impair absorption and those on long-term medications like proton pump inhibitors or loop diuretics may also benefit.

Men older than 70 and teenage girls are most likely to have low intakes of Magnesium. Early signs of deficiency include loss of appetite, fatigue, and weakness. As deficiency worsens, numbness, tingling, muscle cramps, and abnormal heart rhythms may occur.

Anyone interested in supporting heart health, nervous system function, or bone density may want to explore a Magnesium citrate complex. If you are unsure whether Magnesium supplementation is appropriate for you — particularly if you take medications — we encourage you to schedule a free consultation with our naturopath to discuss your individual situation.

Take 2 capsules twice daily with a meal. Each serving of 2 capsules provides 184 mg of Magnesium from the combined citrate and malate forms. The bottle contains 100 capsules.

The Recommended Dietary Allowance (RDA) for Magnesium is 400–420 mg/day for adult men and 310–320 mg/day for adult women. Taking this supplement as directed provides Magnesium alongside your dietary intake from foods like green leafy vegetables, nuts, seeds, whole grains, legumes, fish, and dairy products.

Important interactions to be aware of: Magnesium can interact with certain medications. If you take bisphosphonates for osteoporosis, separate them from Magnesium by at least 2 hours. Tetracycline and quinolone antibiotics should be taken at least 2 hours before or 4–6 hours after Magnesium. Magnesium may also reduce the absorption of gabapentin. Loop and thiazide diuretics can deplete Magnesium, while long-term use of proton pump inhibitors may cause low Magnesium levels. Always discuss Magnesium supplementation with your healthcare provider if you take any medications.