Magnesium Citrate vs Magnesium Chloride: Benefits Overview


Our body creates about over 100 biochemical reactions that make magnesium vital for our bodies. The problem with magnesium deficiency is that it can lead to complications such as:

  • Diabetes
  • Stroke
  • Cancer
  • Coronary Death
  • Nervousness
  • Irritability
  • Mental depression
  • Confusion
  • Apprehension
  • Insomnia

Why is magnesium deficiency important?

Even mild forms of magnesium deficiency can cause those problems listed above, which makes magnesium itself very important.

What makes magnesium intake even more vital is that throughout the years, due to less magnesium in the soil, even our foods that we thought we would get good amounts of magnesium from have declined steadily.

This is due to the fact that the mineral content of our soil has eroded throughout the last century.

Consequently, the result has been a depletion of magnesium levels in our fruits and vegetables.

Including our modern diets with an overabundance of process food, sugars, and refined grains that have very little amounts of magnesium.

What makes magnesium essential for the human body is that the mineral is vital for nerve and muscle function, as well as bone and heart health.

Not only do our diets indicate whether or not were deficient, but certain types of diseases such as diabetes and gastrointestinal diseases can deplete magnesium levels in the body over time.

How do you use magnesium citrate?

The best way to take magnesium citrate is to take it on an empty stomach at least one hour before a meal, or two hours after a meal.

Certain organic foods such as spinach, nuts, whole grains, and beans are rich in magnesium.

If you are not including foods that have rich sources of magnesium, chances are you might be deficient.

Which ultimately makes magnesium supplementation a key part to our overall diets.

According to a study conducted by the American Chiropractic Association, over 60-80% are deficient in the essential mineral of magnesium.

Many Doctors now recommend the use of transdermal magnesium chloride as the most effective and easy way to improve magnesium levels.

However not all magnesium supplements are created equal since magnesium needs to be bound to another substance, different magnesium supplements do different things.

Like many other nutritional supplements magnesium happens to occur as various organic and inorganic forms in nature.

This makes different magnesium supplements deliver different nutrients.

How long does it take for magnesium citrate to take effect?

Magnesium citrate can take anywhere from 30 mins to 3 hours to take effect.

Since there are a lot of different magnesium supplements, I went out and did research on the best forms of magnesium one can consume. Let’s dive in!

Magnesium Citrate vs Magnesium Chloride

sea salt in wooden bowl and scoop

Also read: Green Tea Extract Benefits

What is Magnesium Citrate?

Magnesium citrate is one of the supplement forms of magnesium that is naturally found in our body.

Magnesium citrate is the most popular supplement of magnesium out on the market due to its cheap price and high bioactivity.

Magnesium citrate is derived from the magnesium salt of citric acid.

The body easily absorbs magnesium citrate. It functions to help digestive tract as well as being a source of magnesium nutrients.

One of the common uses of magnesium citrate is to induce a bowel movement, which helps with constipation.

Magnesium citrate is also recommended for individuals with rectal and colon problems.

Magnesium Citrate Benefits

Magnesium citrate can also sometimes be referred to as Citroma or Citrate of Magnesia. They can be used as a laxative as well as a dietary aid.

Magnesium citrate benefits can also be extended to cleaning out the colon. For that reason, magnesium citrate benefits have also been used to detox.

Magnesium citrate laxative can belong to a group of drugs also known as a saline laxative.

Magnesium citrate laxative can be one of the best forms of supplementations to try if you suffering from constipation.

As the name implies Magnesium citrate laxative is actually a natural laxative since magnesium citrate helps move the bowls.

These forms of drugs work by helping the colon pull in more water, which ultimately lead the colon to empty out its contents.

Magnesium Citrate Side Effects

There are a few common magnesium citrate side effects that have been sent in. These side effects include:

Although magnesium citrate side effects are not common to many people, they do happen to some. The best way to stay safe from magnesium citrate side effects is to understand where you’re at on the list.

If you suffer from stomach complications than magnesium citrate side effects might actually be a problem for you.

No serious magnesium citrate side effects were mentioned.

magnesium citrate benefits

Also read: Salt Water Flush Benefits

How much magnesium is in magnesium citrate?

Magnesium Citrate Dosage

Magnesium citrate dosage varies depending on what product you exactly by and the amount inside.

Since we can’t give exact dosages we can provide daily nutritional magnesium citrate dosage.

Nutritional supplementation recommendation of Magnesium Citrate Dosage goes as follows:

  • Men 19-30: Years 400mg daily.
  • Women 19-30: Years 310mg daily.
  • Men over 30: 420mg daily.
  • Women over 30: 300mg daily.

When it comes to children magnesium citrate dosage should be followed by age. 6-year-olds are recommended not to exceed over 200 mL daily.

Magnesium citrate dosage for children between 12 years and up are recommended to take 100 to 150 mL orally one time.

What is liquid Magnesium Citrate used for? 

Magnesium citrate liquid is another form of magnesium intake that you can try if you suffer from occasional constipation, also known as “irregularity”.

The absorption rate of magnesium citrate liquid makes it more beneficial since it produces bowel movement with ½ an hour.

Since magnesium citrate liquid is found in the body in mineral forms the dosages can even apply to kids as young as 6.

The uses of Magnesium Citrate Liquid is as follows:

  • Reliefs occasional constipation (Irregularity)
  • Generally, produces bowel movement with ½ to 6 hours.

The side effects of Magnesium Citrate Liquid can be the only problem, so if you have the following symptoms make sure to check with a healthcare professional before starting any supplements:

magnesium citrate benefits

Also read: Honey and Cinnamon Benefits

What is Magnesium Chloride?

Magnesium chloride also is known as, “Master magnesium compound” is another greatly potent and valuable way in taking magnesium supplements.

Magnesium chloride is one of the best forms of magnesium to take that for detoxing the cells and tissue.

One of the best qualities about magnesium chloride is that it has the best absorption rate compared to other magnesium supplements.

Magnesium chloride also aids the metabolism as well as kidney function.

Choosing high potent absorbable magnesium is what ultimately brings health rewards that we’re all searching for.

What breaks magnesium chloride from the past is what is referred to as stability constant.

Magnesium in itself is has a low stability constant, which makes it great for the breakdown of magnesium ions into the body.

The less stability constant a supplement has the more soluble to the body it is, and overall more potent to our bodies.

Since magnesium chloride has a low stability constant it provides a high level of bioactivity and soluble transfer of ions into our bodies.

In fact, magnesium chloride has a stability constant of Zero yes Zero! This, in turn, makes magnesium chloride completely ionized through out a wide range of pH levels.

From pH of 2, which is found in the stomach acid, all the way to a pH of 7, which includes lymph and serum body fluids.

So what does all this really mean?

As we age throughout life the natural HCI production in our stomach starts to decline, often times at rates much faster than we would like.

What magnesium chloride helps with is supplementing added benefits to help reduce many potential problems that might arise.

This can lead to complications such as:

  • Increased susceptibility to gut disorders as well as yeasts, bacteria, and viruses
  • The decrease of proper digestion
  • Low absorption of minerals and vitamins

Magnesium Citrate as well as Magnesium chloride helps by producing extra chloride, which increases the production of gastric acid.

magnesium foods

Magnesium Chloride Formula

Magnesium chloride formula is the chemical compounds with the formula CI2Mg and its other various hydrates like Cl2Mg (H2O) x.

The magnesium chloride formula is one of the only other formulas of magnesium chloride that can sometimes be extracted from sea water. You can also find the formula written as MgCI2 depending on what you find.

There are no other forms of magnesium chloride formula unless the formula is dependent upon a different form of magnesium.

The formula above is thus the only magnesium chloride formula for that specific magnesium.

Magnesium Chloride Flakes

Magnesium chloride flakes also known as mineral magnesium bath flakes have long been used to treat many skin conditions.

Magnesium chloride flakes can be a great supplement to use because of the mineral supplementation of magnesium chloride flakes.

magnesium chloride uses

Also read: Fenugreek Benefits

In essence, magnesium chloride flakes are designed to be absorbed into the cells of the skin.

Magnesium chloride as well as other trace elements are found in magnesium chloride flakes and can also be used for the feet.

Some of the benefits of magnesium chloride flakes can effectively treat symptoms such as:

Magnesium chloride flakes are also beneficial for children or people with sensitive skin. It has been proven to be effective in stress relief as well as relaxation.

Magnesium chloride flakes are also great for aching muscles as well as sore and tight muscles.

Soaking in magnesium chloride flakes have been proven to improve skin hydration as well as speed up wound healing processes.

Other benefits of magnesium chloride flakes work to reduce skin inflammation as well as enhance the skin barrier function.

Magnesium Chloride Ice Melt

Another added benefit of magnesium chloride ice melt is that it can be used on many surfaces.

Magnesium chloride ice melt can be an effective way in the removal of snow around infrastructure, roads, parking lots, driveways, and entrances.

What makes magnesium chloride ice melt even better is that it is environmentally safe as well as causes minimal damage to the surrounding area.

In fact, magnesium chloride ice melt is one of the most popular ice melting tools for a long time.

When looking for something that provides proven results as well as safety and protection of the environment during snow events, magnesium chloride ice melt is one of the best choices.

Magnesium chloride Uses

Magnesium chloride uses are far and many depending on the industry it is used for.

What some people don’t know is that magnesium chloride uses can be anything from a fertilizer, all the way to waste water treatment and.

In the case of human supplementation, magnesium chloride is used for the prevention or treatment of low magnesium count in the blood.

Magnesium chloride also helps in the process of normal bone, heart, muscle, cells, and nerve function.

Due to its wide variety of uses, magnesium chloride uses can further be broken down if thoroughly researched.

Magnesium Chloride Hexahydrate

Magnesium chloride Hexahydrate as its name suggest attracts water naturally to it. This gives it an added advantage in cell wall treatment as well as throughout the body.

Magnesium chloride Hexahydrate can come in a spray form but is sometimes considered oil, although it’s more watery than oily.

What makes magnesium chloride Hexahydrate effective in its own uses is that it provides the body naturally occurring micro minerals.

Magnesium Chloride Hexahydrate also provides the body relief from body aches, as well as joint pains, and stiffness throughout the body.

In fact, many athletes around the world are turning to magnesium Hexahydrate in order to combat muscle soreness, as well as tightness in the back, legs, and arms.

Magnesium chloride Hexahydrate is fast absorbing to the skin, nongreasy and easy to apply.

magnesium chloride uses

Also read: MCT Oil Benefits

What are natural sources of Magnesium?

Currently, the daily intake values for magnesium are listed to be around 400mg for adults. We went on to provide high magnesium foods according to the level of magnesium it provides.

  1. Dark Leafy Greens. Dark leafy greens such as raw spinach, kale, Swiss chard, collard greens, and turnip greens have a good amount of magnesium.
  2. Fish such as mackerel, Pollock, turbot, and tuna are also packed with good levels of magnesium.
  3. Nuts and Seeds. Nuts and seeds such as almonds, Brazilian nuts, cashews, peanuts, walnuts, and pecans are a good source of magnesium.
  4. Whole Grain Brown Rice. Whole grain brown rice such as millet, quinoa, buckwheat, wild rice, whole wheat pasta, barley, and oats are also a good source of magnesium.
  5. Beans and Lentils. Beans and lentils such as white beans, black-eyed beans, French beans, lentils, pinto, chickpeas, and kidney beans can also a good source of magnesium.
  6. Avocados. Avocados are also a good source of magnesium. They provide up to 29mg of which is 7% of your daily value each.
  7. Dry Fruit Figs. Dry fruit figs such as prunes, apricots, dates, and raisins can also be a good source of magnesium.
  8. Bananas. Bananas can also provide a good source of daily magnesium intake. Bananas can provide up to 68mg up to 17% of your daily magnesium intake in one serving.
  9. Plain non-fat yogurt. Plain non-fat yogurt is also another good source of magnesium as it provides over 19mg up to 5% daily value of magnesium.
  10. Dark Chocolate. Dark chocolate rounds out our list as another good source of magnesium chloride intake. Dark chocolate provides up to 327mg, which is about 82% of your daily magnesium intake.

Key Takeaways

There are many magnesium chloride benefits and they can increase depending on what you’re searching for. The different forms of magnesium supplementation stand in order to provide different delivery methods as well as different benefits.

Magnesium citrate benefits can also be seen by how effective it is for the human body.

The most important element throughout this process is to understand how much magnesium you’re getting daily. Depending on your magnesium citrate intake, you might be a candidate for magnesium supplementation.

As stated throughout this article, all magnesium supplements are not created equal. Rather each unique variation provides different benefits as well as absorption.

Another take on magnesium is to also understand is multiple uses in a variety of different industries. As mentioned in this article magnesium chloride ice melt is a vitally effective method of ice control and forced melting.

Magnesium citrate and magnesium chloride are both some of the best magnesium supplements we found on the market.

Other forms of magnesium do exist, but proper absorption and full function can vary greatly between the different forms.

Magnesium citrate as well as magnesium chloride both favored well within our research due to a few reason. Namely, both magnesium citrate and magnesium chloride provided some of the best absorption rates compared to others.

This also is one of the main reasons magnesium chloride flakes are one of the best bathing supplements to use for many ailments and complications.

The magnesium chloride flakes will dissolve as well as quickly absorb itself into the skin.

Whether you’re looking for industry standard benefits or overall health benefits, magnesium citrate and magnesium chloride have both become integral components to success. Magnesium citrate can only further show its benefits to those who suffer from magnesium deficiency.

Magnesium in itself will prove to be a lasting supplement in our world.


3 thoughts on “Magnesium Citrate vs Magnesium Chloride: Benefits Overview

  1. Athea Marcos Amir says:

    I would like to know if there is a difference between magnesium chloride salts and crystals. Also, is it
    dangerous to take magnesium chloride if you don’t take calcium?

  2. Fabrizio Fusco says:

    Magnesium chloride is a powerful healing mineral designed by nature; we desperately need it because the body cannot manufacture it by itself.
    More than 300 chemical reactions in our body need magnesium: if we are deficient the body shuts down and we slowly die.
    Magnesium has the potential to save your life. This affirmation is so true that naturopath Carolyn Dean named one of her books “The Magnesium Miracle “.
    Not only that, Dr Mark Sircus affirms that magnesium has been used around the world to bring people back from the brink of death.
    He also examines how this amazing mineral, so overlooked by the majority, affects many aspects of our health including cancer, heart disease, diabetes, depression, asthma, inflammation, arthritis and autism.

  3. Vivienne Calabro says:

    I was diagnosed with IBS & GERD. I have anxiety issues due to stress. Would a magnesium supplement help with my anxiety instead of starting Lexapro? If so, which form of magnesium & what dosage would be best.

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