Magnesium Citrate – The Health Promoting Effect
magnesium citrate

With magnesium citrate, citrate is added, which promises diverse health-promoting effects in (1) Citrate improves the absorption of magnesium. (2) Citrate binds protons (H + ions), the carriers of the acid. This reduces the acid load. (3) Due to the lower acid load, less bicarbonate is used, and the buffer capacity is preserved. (4) The acid load of the kidney cells is reduced by citrate, and the pH of the urine increases. Avoiding too high an acid load protects the kidneys. It reduces the damage to the sensitive kidney corpuscles and tubules, a necessity for maintaining efficient kidneys in old age. Since the kidneys carry the main burden of acid excretion, their functionality must be preserved. This is only possible with lifelong moderate acid exposure. (5) The intake of citrate reduces the risk of urine stones forming in the kidneys. Kidney stones can even be dissolved with citrate.

Magnesium also reduces the risk of calcium oxalate stones. Magnesium citrate should be taken with plenty of water, which dilutes the urine and reduces the concentration of calcium and oxalate. This also results in a lower risk of crystal and stone formation. Restricting calcium intake also reduces the risk of calcium oxalate stones.

A citrate molecule binds three protons, creating citric acid, which is transported into the mitochondria in the cells and used in the citric acid cycle. The citric acid is oxidized in the process. The end products are water and carbon dioxide, which is dissolved as carbonic acid. Carbon dioxide is exhaled through the lungs, which removes the carbonic acid.

The supply of citrate is, therefore, an effective method of reducing the acid load. In addition, citrate relieves the carbonic acid-bicarbonate buffer system, the most important buffer system in the blood, which contributes significantly to keeping the blood pH value of 7.4 constant within narrow limits. However, many people are deficient in bicarbonate because they eat too little with their food (too little fruit and vegetables) or consume too much due to a high-protein diet (meat, fish, eggs, milk, cheese, quark, yogurt, Soy products, legumes). The bicarbonate consumption per gram of protein is high with a low protein value (soy products, heated milk products). Here only a small part is used to build up the body’s proteins. Instead, the protein is mostly used for energy with the consumption of bicarbonate.

If there is a deficit of bicarbonate and the pH environment in the blood and bone tissue falls only slightly, then a strongly accelerated bone breakdown sets in, as a result of which bicarbonate is released from the bones and the deficit in the blood is compensated. If this metabolic situation continues, bone loss and ultimately osteoporosis occur because the organism is forced to use its bicarbonate reserves in the bones. Citrate helps save bicarbonate and prevent bone loss.

A deficit of bicarbonate is associated with a reduced buffer base concentration or an insufficient base excess in the blood. In particular, the connective tissue suffers from the acid load, which promotes and causes many complaints and diseases. Mainly affected are bones, muscles, joint cartilage, intervertebral discs, tendons, and ligaments, which age faster and are gradually damaged when exposed to acid. The sensation of pain also increases when the tissue is exposed to acid. Base supplements help against muscle, neck and back pain, as well as fibromyalgia. Magnesium citrate is effective against migraines. Citrate helps against gout, the overload of uric acid. In rheumatics, the synovial fluid has a low pH value. Chronic acid exposure causes the articular cartilage to wear out faster, resulting in osteoarthritis and painful arthritis. The disc’s fibrous ring is also gradually damaged, increasing the risk of a herniated disc. The regeneration and development of all these tissues are promoted by magnesium, vitamins C, D, zinc, silicon, and antioxidants.

Magnesium Citrate In Sports

If the muscles are heavily used during sport, energy is not only obtained aerobically (with oxygen) but also anaerobically (without oxygen), whereby lactate is produced (the salt of lactic acid). The higher the intensity of the muscle work, the higher the lactate formation and the greater the lactate acidosis in the muscle tissue and in the blood. This reduces athletic performance and, in the worst case, forces you to stop exercising. The administration of citrate reduces the acid load in the muscles during heavy use. Citrate helps runners achieve better times over 3000 and 5000 meters. Taking citrate is better than taking bicarbonate in a base powder because sodium carbonate tastes unpleasant, neutralizes stomach acid, and can aggravate sodium overload. If the stomach acid is buffered by bicarbonate, the organism reacts with increased acid formation. If the concentration of stomach acid is too low, it will be too high. Citrate, on the other hand, has a neutral effect on the formation of stomach acid. So citrate is preferable, preferably magnesium citrate.

Citrate therapy is simple and effective against many ailments and diseases. Citrate holds great promise in restoring and maintaining health. Citrate is not essential, but it is a valuable substance that should be consumed in sufficient quantities every day, preferably with fruits and vegetables.

The content of fruit acids in fruits and vegetables: citric acid (citrate), malic acid (malate), and tartaric acid (tartrate) (table, data in mg / 100 g edible fraction).

Consuming one kilogram of fruit provides around 5 to 15 grams of fruit acids or their salts. That is a considerable amount. The right amount of fruit acids gives a good taste; the body defends itself against too much acid in the half-ripe fruit with an instinctive lock.

With trimagnesium dicitrate, there is plenty of 600 mg citrate for every 100 mg magnesium in one capsule. Magnesium hydrogen citrate contains approximately 1250 mg citrate per 100 mg magnesium.

[mg/100g]Citric AcidMalic AcidTartaric Acid
Pineapple600-900100 
Apple18-30550 
Apricot4001000 
Banana270360 
Pear140170 
Blackberry20900800
Strawberry750- 950140 
Grapefruit1300-1500180 
Blueberries500850 120 
Raspberry1700400 
Cherry (sweet)13940 
Kiwi1000500 
Mango30075 
Orange1000-1300160 
Passion fruit3000-3500  
Peach240330 
Plum351200 
Gooseberry720720120
Grape25540500
Lemon4500-7000  
Broccoli210  
Potato530  
Kohlrabi150  
Paprika260  
Radish100  
Tomato330  

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