Magnesium dicitrate – Everything you need to know

In this article, you will learn everything about magnesium citrate. By the end, the difference between magnesium citrate, magnesium dicitrate, and Tri-Magnesium dicitrate will be clarified. It will explain how this magnesium compound works, the benefits of magnesium dicitrate, and how it can be properly taken.

The most important points at a glance

• Magnesium dicitrate has high bioavailability and supports electrolyte balance in the body.*

• Tri-Magnesium dicitrate is often recommended for active individuals and athletes.

• Dietary supplements like magnesium dicitrate should be used to complement a balanced diet and are not a replacement for it.

• Magnesium citrate can have a laxative effect. For this reason, magnesium malate is recommended as an alternative.

What is magnesium dicitrate?

Magnesium dicitrate is a compound made of Magnesium and citric acid. This compound usually has a magnesium concentration of about 15%. Citrate plays an important role in the citric acid cycle of metabolism. Magnesium citrate is known for its positive effects on the body.*

What makes magnesium dicitrate special? It is not just a simple magnesium salt, but it supports various physiological processes in the human body, including energy metabolism and muscle function.*

Benefits of Tri-Magnesium dicitrate

One of the biggest advantages of Tri-Magnesium dicitrate is its high bioavailability. The chemical structure of Tri-Magnesium dicitrate increases bioavailability, allowing the body to utilize magnesium more effectively. Studies have shown that the bioavailability of Tri-Magnesium dicitrate is higher than that of inorganic forms like magnesium oxide (Kappeler et al. 2017).

Another advantage of Tri-Magnesium dicitrate is its support of the body's electrolyte balance, which aids numerous physiological functions and maintains balance in the body.*

The combination of magnesium with citrate facilitates absorption in the intestines, as citrate is easily absorbed by the human body.

An additional benefit is the taste, as magnesium citrate tastes more pleasant compared to other compounds like Magnesium glycinate and is therefore often offered in powder form. In capsules, however, taste does not play a role.

Magnesium citrate is also relatively inexpensive compared to other organic compounds since it is widely used in dietary supplements.

Disadvantages of Tri-Magnesium dicitrate

Although magnesium citrate is frequently used for magnesium supplementation, it has some drawbacks regarding tolerability. Some users report issues such as diarrhea, abdominal cramps, and bloating, as magnesium citrate can have a laxative effect. These side effects can be particularly problematic for individuals with sensitive stomachs and may make regular use difficult.

Why does magnesium citrate have a laxative effect?

Magnesium citrate draws water into the intestines, making the stool softer and bulkier. This additional water promotes bowel movements and facilitates stool passage, which is especially helpful for constipation. Additionally, magnesium supports the muscles and nerves in the intestines, further enhancing intestinal motility. It is often used for occasional constipation.

A well-tolerated alternative is magnesium malate, which is gentler on the digestive system and has less of a laxative effect.

Magnesium and its importance for the body

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function.* Without sufficient magnesium, the body cannot function optimally.

Particularly for active individuals and athletes, Tri-Magnesium Dicitrate is beneficial. Magnesium supports muscle function and can be advantageous for intense physical activities.*

A deficiency in magnesium can lead to muscle cramps, fatigue, and other health issues. This underscores the importance of ensuring an adequate supply of this mineral.

Recommended intake for Tri-Magnesium Dicitrate

The recommended daily dose of Tri-Magnesium Citrate, based on the elemental magnesium content, is 250–300 mg. It is important not to exceed this amount to avoid side effects such as diarrhea.

To achieve optimal results, magnesium intake should be spread over at least two servings per day. This helps maintain a consistent magnesium level.

Practical tips for consuming Tri-Magnesium Citrate include taking it in capsule form or mixing the powder into smoothies, yogurt, or oatmeal. This makes consumption easier and more pleasant.

Daily magnesium requirement

The average daily requirement for magnesium is about 350 mg for adults. Magnesium plays a key role in energy production and protein synthesis.*

It is important to note that the recommended daily magnesium intake includes both dietary sources and supplements. For example, one cup of cooked brown rice contains approximately 150 mg of magnesium.

A magnesium deficiency can impair energy metabolism and muscle performance. Tri-Magnesium Dicitrate is absorbed particularly quickly and is therefore an effective source for magnesium supply.

Safety and storage

When magnesium citrate is encapsulated, it facilitates storage. For magnesium dicitrate powder, it should be stored at room temperature, in a clean and dry place, away from direct sunlight. It is important to protect the product from moisture to preserve its quality.

Since most packaging is resealable, this makes storing and handling the powder easier. It is also important to keep dietary supplements out of reach of small children.

Premium active ingredients and quality

The purity of magnesium dicitrate is often ensured through independent lab tests that check the content of active ingredients and contaminants, including heavy metals and pathogens. But do these tests really guarantee the provision of a high-quality product?

No, because these tests merely indicate that no harmful substances are present. However, a high-quality magnesium dicitrate is characterized by more than just the absence of pollutants.

To ensure high bioavailability and tolerability, a stable compound is necessary. Therefore, it is important to ensure that high-quality raw materials from reputable manufacturers are used. However, this is often difficult to verify. Although many manufacturers advertise with "Made in Germany", this often only refers to the bottling or even just the final packaging. The origin of the raw materials is usually undisclosed.

Why dietary supplements are not a substitute for a balanced diet

It is important not to exceed the recommended intake and remember that dietary supplements are not a substitute for a balanced diet. A balanced and varied diet is crucial for a healthy lifestyle and should always come first.

Excessive consumption of dietary supplements can be harmful to health, especially if an overdose occurs. While this is relatively unlikely with magnesium, it is not impossible.

Dietary supplements should only be used to support an otherwise balanced diet, not as its main source.

Frequently Asked Questions

Which magnesium really helps?

In general, any magnesium compound is capable of increasing magnesium levels in the body. We have explained how exactly this works in another post: Magnesium: How is it absorbed by the body?.

The various forms of magnesium differ by their binding partner, which can have various additional effects. We have gone into more detail on this in another post: Which magnesium is the best?.

What is the difference between magnesium citrate, magnesium dicitrate, and Tri-Magnesium dicitrate?

The difference between Magnesium citrate, Magnesium dicitrate and Tri-Magnesium dicitrate mainly lies in the chemical naming and representation of the compound. The name Tri-Magnesium dicitrate emphasizes the number of magnesium ions and citrate ions in the compound, namely three magnesium ions for every two citrate ions, which is identical to the chemical formula of magnesium citrate. In practice, there is no difference no difference in efficacy or chemical structure between the different designations. The varying terminology is simply due to marketing strategies or a more precise description of the composition.

What is the recommended daily dose?

The recommended daily dose is 250-300 milligrams of Tri-Magnesium dicitrate, divided into at least two servings.

Can I take Tri-Magnesium dicitrate with other dietary supplements?

Yes, Tri-Magnesium dicitrate can be combined with other dietary supplements as long as the maximum daily dose is not exceeded.

*Health Claims:

1. Magnesium contributes to electrolyte balance (Regulation (EU) No. 432/2012).

   Explanation: Magnesium is an essential electrolyte in the body that helps regulate the balance of minerals such as sodium, potassium, and calcium. This balance is important for maintaining cell functions, muscle contraction, and nerve conduction.

2. Magnesium contributes to the normal function of muscles and nerves (Regulation (EU) No. 432/2012).

   Explanation: Magnesium plays a key role in the transmission of nerve impulses and muscle contraction. It supports the normal functioning of muscles and the nervous system, contributing to overall physical performance and coordination.

3. Magnesium contributes to the reduction of tiredness and fatigue (Regulation (EU) No. 432/2012).

   Explanation: Magnesium is involved in energy production at the cellular level. An adequate magnesium level can help reduce feelings of fatigue and support overall energy production in the body.

4. Magnesium contributes to a normal energy metabolism (Regulation (EU) No. 432/2012).

   Explanation: Magnesium acts as a cofactor in numerous enzymatic reactions that are necessary for energy metabolism. It supports the conversion of nutrients into energy, which is essential for maintaining physical and mental performance.