Citrate

What is Citrate (Mineral Form)?

Citrate is a mineral form where minerals are bound to citric acid. This means that the body can more easily absorb and utilise these minerals. Citrate is often found in supplements such as magnesium citrate, calcium citrate, and zinc citrate, making them attractive for those looking to increase their intake of essential minerals.

How does it work in the body?

When citrate is ingested, it breaks down in the stomach and releases the minerals, which are then absorbed in the intestines. The bound citric acid helps create a more acidic environment in the stomach, which can facilitate the absorption of the minerals. Additionally, citrate has been shown to have a mild laxative effect, which can be beneficial for those with sensitive digestion.

Scientific benefits

Several studies have investigated the benefits of citrate forms of minerals:

• Magnesium citrate: A study published in the Journal of the American College of Nutrition showed that magnesium citrate may be more effective at raising magnesium levels in the blood compared to other forms such as magnesium oxide.
• Calcium citrate: Research in the Journal of Clinical Endocrinology 26 Metabolism has shown that calcium citrate may be more bioavailable than calcium carbonate, especially for older individuals.

Dosage and recommendations

The recommended dose of citrate-enriched minerals can vary depending on the individual's needs and health status. Here are some general guidelines:

• Magnesium citrate: 200-400 mg per day.
• Calcium citrate: 500-1000 mg per day, divided into two doses.
• Zinc citrate: 15-30 mg per day.

It is always best to consult a doctor or dietitian before starting a new supplement, especially if you have underlying health issues or are taking other medications.

Best sources and forms

Citrate forms of minerals are common in many supplements and come in various forms:

• Tablets: Easy to take and dose.
• Capsules: Another popular form that is easy to swallow.
• Powder: Can be mixed with water or smoothies for faster absorption.

It is important to choose high-quality supplements from reliable manufacturers to ensure purity and efficacy.

Side effects and warnings

Although citrate forms of minerals are generally considered safe, some side effects may occur:

• Mild laxative effect, which may cause diarrhoea in sensitive individuals.
• Stomach pain or discomfort if taken on an empty stomach.

People with kidney problems should be cautious when taking citrate-based minerals, especially magnesium, as it may affect kidney function. Always consult a doctor before starting new supplements.

Frequently asked questions

Are citrate forms of minerals better than other forms?

Yes, citrate forms are often considered to have better bioavailability, meaning the body can absorb them more effectively than other forms such as oxides or carbonates.

Can citrate cause allergic reactions?

It is uncommon, but if you are allergic to citrus fruits, you should be cautious with citrate products.

How long does it take for citrate to work?

The effect of citrate can vary, but many people report benefits within a few days to weeks of regular intake.

Is citrate safe for pregnant or breastfeeding women?

It is important to consult a doctor before taking supplements during pregnancy or breastfeeding.