May 20, 2021 Off By Oliver Lester

Almost everyone knows magnesium from the gym, powerlift events or strongman on television. That white powder that provides more grip (and more mess!). However, magnesium not only has a function for the outside of the body, but also a very important effect on the inside. Magnesium plays a role in more than 300 reactions in the body.


This question can be divided into two parts: What is magnesium? And what is citrate? Let’s start with the first question. Magnesium is a mineral that is well represented in the human body in comparison to other minerals. An adult body contains about 25 grams, more than half of which is stored in the bones. Magnesium , along with calcium , phosphorus, sodium, potassium , chlorine and sulfur, is an essential macro-mineral. These are the minerals that you need at least 100 mg per day.


  • It is important for the composition of the bones
  • Plays a role in the normal protein synthesis of our cells
  • Helps to maintain the normal balance in the water and mineral balance of the body
  • It is important for proper muscle function

Finally, I would like to mention the effect on the state of mind, the ability to concentrate and the memory. As you can see, the effects are very diverse. So make sure you don’t have a magnesium deficiency, especially if your results in the gym and your health are important.


The second question to address is: What is citrate?

When you buy magnesium, you often see different forms. Think of magnesium citrate, bisglycinate, taurate, malate, oxide, sulfate and so on. Various molecules are added to the supplement to promote its absorption. These can be organic acids (such as citrate and malate) or amino acids (such as taurate and (bis) glycinate). The absorption of all these forms is better than that of inorganic magnesium.

Citrate itself is a substance naturally found in citrus fruits. Hence the sour taste. Magnesium Citrate is one of the most common forms of magnesium and is also relatively less pricey than other forms.

It is good to realize that it is ultimately about magnesium coupled with a ‘carrier’ or a molecule. The magnesium itself does not change no matter which form you take. Ultimately, the effect will be the same. Naturally, the molecule to which it is bound is also incorporated and has its own effect.

Magnesium deficiency


The recommended amount per day is an average of 300 mg for a woman and 350 mg for a man. Breastfeeding women are advised to increase the daily intake to 480 mg per day. It can therefore be concluded from this that athletes and active people need more magnesium.


A magnesium deficiency can arise in various ways. First of all, too low an intake could of course be the cause. For that reason it is important that you eat a healthy and varied diet. Of course, magnesium supplements can help you meet your recommended daily allowance when it is difficult to get the most out of food. In the heading below you can read which foods contain magnesium. Furthermore, it may of course be that your diet contains sufficient magnesium in principle, but that the absorption is not optimal. We often see this in people with chronic intestinal problems, as the absorption takes place at the end of the small intestine.

It may be that you get enough magnesium for an average person, the absorption also goes well, but you demand more from your body than an average person. This can apply to women who are pregnant or breastfeeding, but also to people who exercise intensively. In addition, overweight people also run a greater risk of a magnesium deficiency. This mineral has a role in metabolism and muscle activity.

Apart from these causes, taking certain medications can affect absorption. When you consume a lot of zinc, the amount that is absorbed can be limited.

In addition, alcohol can have a significant depressing effect on the amount of magnesium in the body. If you consume more than 6 glasses of alcohol at least once a week, you will fall into this group. Drinking lots of carbonated soda can decrease the amount in the body. In addition, large quantities of highly processed products will depress the amount in the body.

Finally: stress. Stress affects almost everything, as you have read in previous articles . A magnesium deficiency can make you more prone to stress, but stress also affects magnesium levels in the body. So a tough interaction!


When you are deficient in magnesium, this can manifest itself in various ways. Because this mineral is important in many different areas of health, it can be quite difficult to determine if a magnesium deficiency is the problem. When you have a magnesium deficiency, these are some of the symptoms:

  • Cramps in muscles
  • Lethargy and tiredness
  • Loss of appetite and sometimes even nausea or vomiting
  • A less healthy and functioning cardiovascular system and skeleton

The latter in particular is of course difficult to determine without a professional measurement. When the deficiencies are very high, more symptoms can occur:

  • numbness and tingling skin in the feet or fingers
  • In extreme cases, it can go so far as to cause seizures, disruption of a normal heartbeat or even change in personality

If you think you have a magnesium deficiency, we always recommend that you contact your doctor.

Magnesium deficiency


As mentioned, magnesium is essential. That means we have to get it in; our body cannot make it itself from other substances. Of course we can find this mineral in many foods. We’ve already discussed a lot about the different forms of magnesium we can find in supplements, but it’s good to remember that supplements do exactly what their name suggests. They supplement (replenish). So it is always advisable to make sure you have a healthy diet and lifestyle. These two can never be replaced by taking a tablet or powder. However, supplementation can contribute to the intake of sufficient amounts of a certain food, especially when you demand extra from your body.

There are many foods rich in magnesium, especially vegetable foods. Vegetarians or vegans are therefore generally no more at risk of deficiency than people who do eat meat. First of all, nuts and seeds contain a lot of magnesium. Think, for example, of almonds , cashews , walnuts or of course a mix of nuts . In addition, nuts also contain a lot of iron , vitamin E and vitamin B1 . Definitely a healthy snack! Dark chocolate also contains a lot of magnesium. The higher the cocoa content, the more magnesium. Milk chocolate therefore hardly counts, unfortunately.

Only, the special thing about this mineral is its bioavailability. There is a lot of magnesium in whole grains, nuts, legumes and dark chocolate, but the bioavailability of these is very low. These products are rich in phytic acid, which significantly reduces magnesium absorption.

But which sources are good? Although these agents contain less magnesium, their absorption is optimal. These products are generally not in our daily diet. That is why magnesium is such a popular supplement.

  • Spinach
  • Mackerel
  • Potato
  • Banana
  • Avocado


As with anything, this mineral can be poisonous. Excess harms. This applies to water, for food, for sports, for vitamins and also for magnesium. It is virtually impossible to consume an excess through normal food. From a normal diet, between 20 and 60% of the magnesium we consume is absorbed, depending on the source.

The body normally excretes too much in the urine. You will not notice this. However, excretion may not be enough. In that case, intestinal complaints can arise. Think of diarrhea, nausea, stomach or intestinal cramps. If you have kidney problems, it is wise to first discuss supplementation with your doctor.

Magnesium deficiency


As mentioned, different shapes can also have different effects. The form of the supplement partly influences absorption. In addition, it depends on where the magnesium is transported by the body.

Magnesium Shot or Magnesium Citrate can contribute well if you are afraid that you will not get it with your diet. As said before, there are more than 300 processes in the body that are affected by magnesium. When you are looking for the specific effects, it can pay to delve further into the different types. If you want to know more about this, please contact customer service through the chat function.