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Magnesium Citrate

€74,95

Combined effect of citrate and magnesium
Prevents kidney stones and calcification of blood vessels
Boosts physical performance
Preserves muscle mass
French quality manufacturing

The combination of citrate and magnesium for more strength and endurance Find out more

Anti-inflammatory
+
Cardiovascular
Energy
Recovery

Capsules
Powder

Amount

120 Capsules
400 Capsules
750 g
1,75 kg

Optimal consumption date: 12/2027

Price unit label €99,93 / kg

€74,95

Quantity

- 1 +

Dosage: 3g, 6 capsules or 1 teaspoon spread-out over the day.

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Free delivery on orders over 60€

Description

Dosage

3g, 6 capsules or 1 teaspoon spread-out over the day.

Why choose Nutrimuscle magnesium citrate?

Nutrimuscle magnesium citrate has been developed to meet the specific needs of athletes in terms of strength and endurance.

Produced by the French group Solabia, a leader in the field and producer of pido-minerals for our ZMB and Chondroitin sulfate, Nutrimuscle magnesium Citrate:

Contains two active molecules for athletes: Citrate and Magnesium, for more efficiency
Has a basifying effect thanks to the citrate to fight against acidity
Is produced in France in a high-quality laboratory with guaranteed traceability.

What is magnesium citrate?

Magnesium citrate is the combination of citrate and magnesium: two active molecules for athletes.

This is the ideal form of magnesium to take before a workout. Citrate raises an athlete's pH, which has been lowered by the acid that the muscles generate during exertion. When the blood becomes too acidic, fatigue sets in more easily.

What are the benefits of magnesium citrate?

Guaranteed health of the athlete
Magnesium intake is necessary during intense and frequent physical exertion. Athletes needs to increase their magnesium intake by 10 to 20% above the recommended dose.

Boosted performance
There is a correlation between magnesium consumption and muscle mass. The higher your dietary intake of magnesium, the more muscle and better strength you have, even if you aren't athletic.

Protection of blood vessels
Magnesium also acts as an inhibitor of vascular calcification, which is very important because regular physical activity promotes the calcification of blood vessels.

Prevention of kidney stones
Magnesium citrate increases the pH of urine to dissolve stones before they can form.
For further details on the benefits of Nutrimuscle magnesium citrate, visit the Find out more section.

1. Magnesium contributes to electrolyte balance, strengthens muscle functions (neurotransmission and muscle contraction, including heart muscle) and protein synthesis.

2. Magnesium contributes to normal energy metabolism.

3. Magnesium contributes to the maintenance of normal nervous system functioning.

4. Magnesium helps to reduce fatigue and exhaustion.

5. Magnesium maintains bone health.

6. Magnesium contributes to good dental health.

Composition

Ingredients of Nutrimuscle's Magnesium Citrate

Magnesium citrate powder:

Magnesium citrate (magnesium content 11.7%).

Magnesium citrate capsules:

Magnesium citrate (magnesium content 11.7%),
Vegan capsule (pullulan)

Nutritional values of Nutrimuscle's Magnesium Citrate

Nutritional values per 100 g:

Protein 0 g
Fat 0 g
Carbohydrates 0 g
Calories 0 kcal
BCAA 0 g

3 g of Nutrimuscle Magnesium Citrate contains:

2190 mg of citrate
351 mg of magnesium

Nutritional composition of Nutrimuscle's Magnesium Citrate

	100 g	1 capsule	3 g	6 capsules
Proteins	0 g	0 g	0 g	0 g
Carbohydrates	0 g	0 g	0 g	0 g
Fat	0 g	0 g	0 g	0 g
Calories	219 kcal	1,095 kcal	6,57 kcal	6,57 kcal
Energy	916 kJ	4,183 kJ	25,1 kJ	25,1 kJ
Citrate	73 g	365 mg	2,19 g	2190 mg
Magnesium	11,7 g	58,5 mg	0,351 g	351 mg

1 g (gram) = 1000 mg (milligram)
More information on our European-made capsules

Usage tips

Who is magnesium citrate for?

Nutrimuscle Magnesium Citrate is a supplement favoured by:

Athletes, to support their general health and improve performance
Inactive people who require a magnesium supplement

When should I take magnesium citrate?

In order to optimise absorption, it is particularly important to spread out your intakes into small doses throughout the day rather than taking one or two large doses per day.

Similarly, it's best to take Nutrimuscle Magnesium Citrate with meals, as protein and carbohydrates improve its assimilation.

How do I take magnesium citrate?

The more difficulty a person has assimilating magnesium, the more they will need to supplement with higher doses.

But how do I know my magnesium assimilation is adequate or not?
The laxative effect of magnesium citrate comes more from the magnesium than from the citrate. So, if you are very sensitive to the laxative effect of magnesium, it is a sign that you assimilate it rather well. On the contrary, if no laxative effect occurs following a high intake of magnesium, it's a sign that you are not assimilating it very well.

Similarly, migraines that are greatly reduced by regular use of magnesium are a sign of poor assimilation (49-50-51).

Increase dosages gradually
As with all supplements, it is advisable to start with a small dose of Nutrimuscle Magnesium citrate and progress slowly day by day if all goes well.
You can also add magnesium citrate to your water, which you can drink in small sips throughout the day.

Interactions with other Nutrimuscle products

Synergies between supplements
No known synergies
Adverse reactions between supplements
No notable adverse reactions

Scientific references

(49) Assarzadegan F. Serum concentration of magnesium as an independent risk factor in migraine attacks: a matched case-control study and review of the literature. Int Clin Psychopharmacol. 2016 Sep;31(5):287-92.
(50) Chiu HY. Effects of intravenous and oral magnesium on reducing migraine: A meta-analysis of randomized controlled trials. Pain Phys. 2016;19:E97–E112.
(51) Von Luckner A. Magnesium in migraine prophylaxis—Is there an evidence-based rationale? A systematic review. Headache J. Head Face Pain. 2018;58:199–209. (52) Kirkland A. The Role of Magnesium in Neurological Disorders. Nutrients. 2018 Jun 6;10(6). pii: E730.

Find out more

Purity of raw materials guaranteed

As consumers of our products, we favour traceability and transparency for our suppliers and our supplements.

At Nutrimuscle, we only use the very best minerals, the quality of which is guaranteed by global leaders: the French group Solabia, which is HACCP and ISO9001 certified, produces Nutrimuscle's Magnesium Citrate.

No duplicated effect with Potassium Bicarbonate

Before a physical effort, the effect of citrate comes more slowly than that of bicarbonate. In addition, since the doses of magnesium citrate required to increase the blood pH are very high, the incidence of side effects in the digestive tract is very high (40).

The intake of 500 to 900 mg of citrate per kilo of body weight is used for studies, hence an intake of 40 to 80 g for an 80 kg athlete. However, the studies must be put into perspective: they test incredibly high doses, taken all at once. This is in no way relevant to athletes. Thus, they should start slowly to avoid digestive discomfort. The goal of supplementation is not to take as much as possible all at once, but rather to use a much more modest dosage on a regular basis.

The dosages and strategies of the studies should be ignored. This way, you'll avoid side effects, your performance will improve further, and you'll benefit from protective health benefits over time (see below; 41-42).

Conclusions: as a first step, bicarbonate intake should be retained. The addition of citrate will reinforce the effect of bicarbonate, allowing you to lower your intake if necessary (43).

In addition, magnesium citrate is much easier to use, since it can be taken with proteins, which is not the case with bicarbonate. And above all, magnesium citrate provides magnesium, while bicarbonate provides potassium, two minerals that are very both important to general health.

Benefits of Magnesium Citrate in more detail

Athlete's health assured

The goal of magnesium citrate supplementation is twofold. First of all, it aims to ensure the health of the athlete, who sees his magnesium requirements increase due to intense and regular physical exertion. The second objective is to optimize its performance and progress.

But the choice of this form of magnesium is not neutral, since magnesium citrate does not contain one, but two active molecules for the athlete. Like magnesium, citrate will also ensure the health of the athlete while increasing his performance.

Sport reduces magnesium levels because it speeds up the use and elimination of this mineral in sweat and urine. In other words, sport increases the need for magnesium (1-2-3-4-5-6).
This phenomenon of increased needs is particularly true in strength sports (7-8).

It is for these reasons that doctors recommend that athletes increase their magnesium intake by 10 to 20% compared to the basic recommendations (9).

Performance increase
Many studies have pointed to a correlation between magnesium intake and muscle mass. The higher the dietary intake of magnesium, the more muscle and strength people have, even the sedentary (10-11-12-13).
On the contrary, a magnesium deficiency is associated with a lower muscle mass.

Other studies show an improvement in performance and strength compared to a placebo, thanks to the intake of magnesium (14-15-16-17-18).

Several mechanisms of action are put forward. First, magnesium plays an important role in the process of muscle protein synthesis (anabolism) (19). Second, magnesium reduces the incidence of chronic inflammation and helps fight acidosis (20).

Likewise, in elite athletes, magnesium supplementation reduces muscle damage as well as DNA damage, which facilitates recovery between two workouts (21-22-23).

Magnesium intake could also serve to optimize testosterone secretion (24).
Finally, taking magnesium before exercise promotes glucose metabolism, helping to maintain blood sugar levels better, which fights fatigue (25-26).

Prevention of kidney stones
Medical research tends to show that intense physical activity can have a negative impact on the kidneys (44). Indeed, acidic urine promotes aggregation of kidney stones (45-46-47-48). The purpose of magnesium citrate is to increase the pH of the urine in order to dissolve stones before they can form.

Inhibition of vascular calcification
A low level of magnesium in the blood is associated with higher mortality with a higher incidence of cardiovascular disease and cancer (30-31-32-33-34). Magnesium also acts as an inhibitor of vascular calcification (35). This action is very important, especially in athletes, because the regular practice of a sporting activity promotes calcification of the blood vessels.

1. Magnesium contributes to electrolyte balance, strengthens muscle functions (neurotransmission and muscle contraction, including heart muscle) and protein synthesis.

2. Magnesium contributes to normal energy metabolism.

3. Magnesium contributes to the maintenance of normal nervous system functioning.

4. Magnesium helps to reduce fatigue and exhaustion.

5. Magnesium maintains bone health.

6. Magnesium contributes to good dental health.

Should we take magnesium citrate or use it non-stop?

The level of magnesium in magnesium citrate is 11.7%. So by taking 1 g of magnesium citrate, we get 730 mg of citrate and 117 mg of magnesium.

The average urine loss of magnesium is of the order of 100 mg per day. It is imperative to compensate them.

In Europe, the daily regulatory dosages for magnesium are 300 mg for women and 350 mg for men.

The needs of athletes are at least 10 to 20% higher. Although not regulatory, but recommended by the medical profession, the daily doses should take this into account.

The average intestinal absorption when things are going well is 30-50% of the magnesium ingested for a food intake of 370 mg per day.

The more magnesium you take, the more this absorption level is reduced, which can drop to 20%, hence the need to split your intake throughout the day.

Obviously, these are average values with some individuals having a much better assimilation rate, which considerably reduces their needs. On the contrary, in a person who has a lower than average absorption rate, combined with a high level of elimination, the magnesium requirement is found to be well above.

It is in these people that we find migraine sufferers, who respond well to high doses of magnesium. Likewise, in subjects suffering from classic intestinal problems, the absorption of magnesium is generally reduced.

Magnesium absorption does not improve with age, as it decreases over time. It seems wise to compensate for this decrease if we want to fully benefit from the effects of magnesium on our longevity.

It is because of this complexity of the assimilation mechanisms and those responsible for elimination that it is estimated that supplementation for at least 4 weeks is necessary to fully benefit from the effects of magnesium.

As the body stores magnesium poorly and the elimination of this mineral is constant, it is necessary to ensure a continual supply if one does not want to create a nutritional deficit. We therefore advise against taking cures that would consist of taking magnesium citrate for a period and then stopping it for a certain period of time.

What can be done is modulation of the intake according to your needs. These increase during periods of stress, intense training or when the weather is hot (since more magnesium is eliminated through perspiration). On the other hand, for people who suffer from migraines or who experience poor assimilation, we recommend a constant, relatively high intake throughout the year without taking a break.

ZMB and magnesium citrate, what's the difference?

If you are already taking ZMB Nutrimuscle, is it in your interest to take magnesium citrate as well or will it duplicate?

If you have an excellent absorption capacity for magnesium, adding magnesium citrate is not necessarily useful. On the other hand, if your assimilation capacities are not optimal, it is wise to add magnesium citrate to increase your magnesium intake (see below for clues that will help you assess your absorption capacities).

More than a magnesium intake, ZMB Nutrimuscle is above all a recovery supplement thanks to its content in pidolate, a relaxing amino acid. ZMB Nutrimuscle is best used in the evening, but not before a workout. Magnesium citrate can be taken throughout the day, in order to split the intake, in order to optimize its absorption (see below).

Scientific references

(1) Córdova Martínez A. Effect of magnesium supplementation on muscular damage markers in basketball players during a full season. Magnes Res. 2017 May 1;30(2):61-70.
(2) Setaro L. Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation. J Sports Sci. 2014;32(5):438-45.
(3) Zhang Y. Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Aug 28;9(9).
(4) Terink R. Decrease in Ionized and Total Magnesium Blood Concentrations in Endurance Athletes Following an Exercise Bout Restores within Hours-Potential Consequences for Monitoring and Supplementation. Int J Sport Nutr Exerc Metab. 2017 Jun;27(3):264-270.
(5) Bohl CH. Magnesium and Exercise. Critical Reviews in Food Science and Nutrition Volume 42, 2002 - Issue 6.
(6) Matias CN. Magnesium and strength in elite judo athletes according to intracellular water changes. Magnes Res. 2010 Sep;23(3):138-41.
(7) Uzun A. The acute effect of maximal strength, power endurance and interval run training on levels of some elements in elite basketball players. Life Sci J. 2013;10:2697–2701.
(8) Raja Serairi Beji. Evaluation de l’état nutritionnel et de la composition corporelle chez un groupe de jeunes haltérophiles Tunisiens. La tunisie Medicale - 2016 ; Vol 94 ( n°02 ) : 112-117
(9) Laires MJ. Magnesium status and exercise performance in athletes. Trace Elem. Electroly 2014, 31, 13–20.
(10) Welch AA. Dietary Magnesium Is Positively Associated With Skeletal Muscle Power and Indices of Muscle Mass and May Attenuate the Association Between Circulating C-Reactive Protein and Muscle Mass in Women. J Bone Miner Res. 2016 Feb;31(2):317-25.
(11) Welch AA. Dietary Magnesium May Be Protective for Aging of Bone and Skeletal Muscle in Middle and Younger Older Age Men and Women: Cross-Sectional Findings from the UK Biobank Cohort. Nutrients. 2017 Oct 30;9(11). pii: E1189.
(12) Hayhoe RPG. Cross-sectional associations of dietary and circulating magnesium with skeletal muscle mass in the EPIC-Norfolk cohort. Clin Nutr. 2018 Jan 30. pii: S0261-5614(18)30015-3.
(13) Richard PG. Cross-sectional associations of dietary and circulating magnesium with skeletal muscle mass in the EPIC-Norfolk cohort. Clin Nutr. February 2019Volume 38, Issue 1, Pages 317–323
(14) Setaro L. Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation. J Sports Sci. 2014;32(5):438-45.
(15) Setaro L. Effect of Magnesium Supplementation in Isokinetic Knee-Flexion in Elite Volleyball Players. Medicine & Science in Sports & Exercise. 40(5):S341, May 2008.
(16) Santos DA. Magnesium intake is associated with strength performance in elite basketball, handball and volleyball players. Magnes Res. 2011 Dec;24(4):215-9.
(17) Golf SW. On the significance of magnesium in extreme physical stress. Cardiovasc Drugs Ther. 1998;12(2):197–202.
(18) Cinar V. The effect of magnesium supplementation on lactate levels of sportsmen and sedanter. Acta Physiol Hung. 2006 Jun;93(2-3):137-44.
(19) Dørup I. Effects of magnesium and zinc deficiencies on growth and protein synthesis in skeletal muscle and the heart. Br J Nutr. 1991 Nov;66(3):493-504.
(20) Welch AA. A higher alkaline dietary load is associated with greater indexes of skeletal muscle mass in women. Osteoporos Int. 2013 Jun;24(6):1899-908.
(21) Córdova Martínez A. Effect of magnesium supplementation on muscular damage markers in basketball players during a full season. Magnes Res. 2017 May 1;30(2):61-70.
(22) Kass LS. The effect of acute vs chronic magnesium supplementation on exercise and recovery on resistance exercise, blood pressure and total peripheral resistance on normotensive adults. J Int Soc Sports Nutr. 2015 Apr 24;12:19.
(23) Petrović J. Magnesium Supplementation Diminishes Peripheral Blood Lymphocyte DNA Oxidative Damage in Athletes and Sedentary Young Man. Oxid Med Cell Longev. 2016;2016:2019643.
(24) Cinar V. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011 Apr;140(1):18-23.
(25) Smith Richard W. High Magnesium Intake Effects On Female Athlete'S Metabolism After High Intensity Exercise. Medicine & Science in Sports & Exercise: May 2010 - Volume 42 - Issue 5 - p 319
(26) Yijia Z. Can Magnesium Enhance Exercise Performance? Nutrients 2017, 9(9), 946;
(27) Touvier M. Vitamin and mineral inadequacy in the French population: estimation and application for the optimization of food fortification. Int J Vitam Nutr Res. 2006 Nov;76(6):343-51.
(28) Dufour A. Prevalence of inadequate nutrient intake and risk of exceeding upper levels in the French population Ann Nutr Metab 2011;58(suppl 3):p 397
(29) Raizel R. Pre-season dietary intake of professional soccer players. Nutr Health. 2017 Dec;23(4):215-222.
(30) Zhang X. Serum magnesium concentrations and all-cause, cardiovascular, and cancer mortality among U.S. adults: Results from the NHANES I Epidemiologic Follow-up Study. Clin Nutr. 2018 Oct;37(5):1541-1549.
(31) Fang X. Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose-response meta-analysis of prospective cohort studies. BMC Med. 2016 Dec 8;14(1):210.
(32) Fang X. Dose-response relationship between dietary magnesium intake and cardiovascular mortality: A systematic review and dose-based meta-regression analysis of prospective studies. J Trace Elem Med Biol. 2016 Dec;38:64-73.
(33) Kieboom BC. Serum Magnesium and the Risk of Death From Coronary Heart Disease and Sudden Cardiac Death. J Am Heart Assoc. 2016 Jan 22;5(1). pii: e002707.
(34) Guasch-Ferré M. Dietary magnesium intake is inversely associated with mortality in adults at high cardiovascular disease risk. J Nutr. 2014 Jan;144(1):55-60.
(35) Hénaut L. Magnesium as a Calcification Inhibitor. Adv Chronic Kidney Dis. 2018 May;25(3):281-290.
(44) Aparicio VA. High-intensity exercise may compromise renal morphology in rats. Int J Sports Med. 2014 Jul;35(8):639-44.
(45) Unno R. Potassium-sodium citrate prevents the development of renal microcalculi into symptomatic stones in calcium stone-forming patients. Int J Urol. 2017 Jan;24(1):75-81.
(46) Trinchieri A. Dissolution of radiolucent renal stones by oral alkalinization with potassium citrate/potassium bicarbonate. Arch Ital Urol Androl. 2009 Sep;81(3):188-91.
(47) Barbera M. The importance of potassium citrate and potassium bicarbonate in the treatment of uric acid renal stones. Arch Ital Urol Androl. 2016 Dec 30;88(4):341-342.
(48) Phillips R. Citrate salts for preventing and treating calcium containing kidney stones in adults. Cochrane Database Syst Rev. 2015 Oct 6;(10):CD010057.