high absorption magnesium

Stay Safe Supplements Magnesium Citrate 450mg 60 Capsules

  • £14.95

High Quality Magnesium Citrate

Twenty First Century Herbs Vegan Friendly Food Supplements


The most powerful relaxation mineral in a handy capsule.

  • Relax your muscles and nerves 
  • Relieve stress
  • Improve your sleep

Benefits of Magnesium

Magnesium is an abundant mineral in the body with a body containing on average 25g and 60% of this is found in bones.Magnesium is a cofactor in over 300 enzymatic reactions in the body and is therefore vital for a number of cellular processes including oxidative phosphorylation, glycolysis, DNA transcription and protein synthesis. 

Magnesium deficiency has been linked to a number of diseases and health issues including cardiovascular disease, hypertension, cognitive disorders, osteoporosis, anxiety, depression and chronic fatigue.
Where previously magnesium deficiency was rare due to adequate intakes of green leafy vegetables, nuts, seeds and grains, current food practises with involve high levels of processing mean that magnesium intakes have significantly decreased in recent years. Another factor which is leading to reduced magnesium intake is poor soil quality with reduced mineral levels due to widespread use of artificial fertilisers. This has resulted in a reduced mineral content of the vegetables including magnesium. 
Recent dietary surveys have shown that the average magnesium intake in western countries is frequently below the recommended daily allowance (RDA).

In the UK the average daily magnesium intake for men and women is estimated to be 308mg and 229mg respectively. Therefore 100% of people in the UK are not meeting the current RDA of 375 mg.It is also possible that the current RDA may be too low and not represent optimal levels of magnesium intake. Those groups more at risk of having a deficiency in magnesium include those with gastrointestinal diseases, type 2 diabetes and the elderly

There are several different types of supplemental magnesium available, but unfortunately bioavailability studies typically compare just a few types of magnesium and none directly measure absorption, instead often using urinary magnesium excretion as an indirect marker of bioavailability, which is not very accurate.

Magnesium plays an important role in bone structure and is essential for the growth and maintenance of organs, nerves and blood.

Magnesium contributes to normal functioning of the nervous system, muscle function, maintenance of normal bones and teeth.

Magnesium, an element found in all the cells, is an essential mineral in every biological process in the body. It plays an important role in bone structure and is essential for the growth and maintenance of organs, nerves and blood. It aids the enzymes which release energy from food and is involved in many metabolic processes, which also helps reduce the feeling of tiredness and fatigue. It is also important for normal hormone functions and has an enhancing effect on muscle strength.

Why is Magnesium Citrate so good?

Magnesium Citrate- has been fully reacted with citric acid with three atoms of magnesium to two molecules of citrate. This form of magnesium provides approximately 15% elemental magnesium and is very water soluble.

What are the health benefits of magnesium Citrate?

Magnesium for STRESS 

A human study of magnesium supplementation has shown that magnesium is able to regulate the activity of the hypothalamic-pituitary adrenocortical (HPA) axis, the major component of the stress system. Experimental evidence has also suggested that low dietary magnesium may lead to HPA axis hyperactivity and subsequent anxiety disorders. Magnesium also influences glutamatergic and GABAergic neurotransmission thus may reduce brain excitatory activity and have a calming effect on the central nervous system.

Magnesium for DEPRESSION

In a series of case studies magnesium treatment aided recovery from treatment resistant depression. Depressive symptoms that improved after magnesium supplementation included headache, anxiety, irritability, insomnia and short-term memory loss.

A study reviewing the effects of magnesium supplementation of 450 mg daily for 12 weeks against an anti-depressant drug (Ipramine) in type 2 diabetics which is a high risk group for magnesium deficiency, found that magnesium was highly effective in treating depression and as effective as the anti-depressant medication (Figure 1).

Magnesium for ENERGY 

The production and utilisation of adenosine-5'-triphosphate (ATP), is influenced by magnesium status. Magnesium deficiency can disrupt mitochondrial function it has been hypothesised that magnesium treatment could play an important role in relieving fatigue.

A study investigating the role for magnesium in the treatment of Chronic Fatigue Syndrome (CFS) found that compared to healthy controls, people with CFS had low red blood cell magnesium and that intravenous magnesium treatment improved energy levels, emotional state, and reduced pain.

Oral magnesium has shown promise in Fibromyalgia Syndrome (FMS). Malic acid in combination with magnesium showed significant reductions in the severity of pain and tenderness in people with FMS after two months of treatment.18 A study assessed a higher dose of magnesium (300600 mg) and malic acid (12002400 mg) over 8 weeks. This study reported significant improvements in tender points between the intervention and control condition as well as a significant worsening of these scores when subjects were crossed-over to placebo group. All patients reported significant subjective improvement of pain within 48 hours of starting the magnesium and malic acid.

Magnesium for Female Health

Magnesium supplementation has been shown to be beneficial in a number of aspects in female health including premenstrual syndrome (PMS), menstrual migraine headaches, painful periods (dysmenorrhea) and hot flashes as well as improved pregnancy and pregnancy outcomes. Women with PMS have been shown to have low red blood cell magnesium content compared to women who do not have PMS. An early study of magnesium found reduced PMS related mood changes compared to placebo. Another study found that a daily supplement of 200 mg of magnesium was also superior to placebo for the reduction of mild PMS symptoms of fluid retention.

Magnesium has been shown to reduce hot flashes.

A pilot study found that women with breast cancer were able to reduce hot flashes, which are a common side effect of treatment. Four weeks of supplementing with magnesium (400 mg daily) resolved hot flashes in 45% of women and resulted in a more than 50% reduction in another 45%.23 In a second phase II study magnesium 400 mg for  4 weeks, was able to significantly relieve hot flashes, fatigue, sweating, and distress.

Magnesium supplementation during pregnancy

may be able to improve pregnancy outcomes, especially in women with low dietary intakes. A review of clinical studies of magnesium supplements in pregnancy concluded that magnesium taken before the 25th week of gestation was linked with a lower frequency of preterm birth, a lower frequency of low birth weight and fewer small-for- gestational-age infants. The review also found that fewer hospitalizations during pregnancy and fewer cases of antepartum haemorrhage were associated with magnesium use.Magnesium supplementation may also be a useful treatment for pregnancy-related leg cramps.


Magnesium for Sports Performance

Strenuous exercise increases magnesium loss through urine and sweat so that magnesium demands can be 10-20% higher in athletes than the normal population. 27 Dietary intakes of magnesium are often low in athletes and with as many as half consuming diets less than the recommended intake of magnesium for sedentary adults. Magnesium deficiency can impair physical performance and exercise capacity.

A study in in untrained women using 150 mg versus 320 mg per day found that the higher magnesium intake resulted in significant improvements in heart rate and oxygen consumption.


In a study, adults receiving a supplement of 250 mg magnesium per day demonstrated improvements in cardio-respiratory function. Other reports have also found that muscle cramps and spasms in individuals undergoing heavy exercise were resolved with magnesium supplementation. Magnesium may also be useful for improving exercise performance in those with heart disease. A six-month clinical trial of magnesium supplementation in patients with coronary artery disease resulted in a significant improvement in exercise duration time and exercise induced chest pain.

Magnesium for heart health

In a four week study on patients with uncontrolled hypertension, oral magnesium supplementation reduced blood pressure. The outcome suggested that blood pressure was reduced through the activation of cell membrane sodium pump and may reduce serum lipid concentration. Magnesium supplementation also acts as a calcium channel blocker, increases nitric oxide and induces vasodilation, which are all beneficial for cardiovascular health. Patients with coronary heart disease also found benefits from supplementing with magnesium through significantly improved brachial artery endothelial function and inhibiting thrombosis.

Magnesium and strokes

Higher magnesium intakes may reduce the risk of stroke. In a large meta-analysis trial, 100mg of extra magnesium daily reduced the risk of stroke by 8%.37

Magnesium for Bone Health

Magnesium is required for bone formation through osteoclast and osteoblast activity and deficiency negatively impacts bone health by inducing hypocalcaemia and increasing the brittleness of bone crystals. Women with osteoporosis were found to have low serum magnesium levels. One short-term study found that supplementing with 290mg/daily magnesium citrate reduced bone turnover therefore decreasing bone loss.


Health benefits of Magnesium.

Stress, anxiety, depression, chronic fatigue, fibromyalgia, cardiovascular health, osteoporosis, PMS, menopausal symptoms, sports fitness, hypertension and diabetes.

How do I take it?

Take 1 - 2 capsules daily. Works best at night.

How it works?

Anything that is tight, irritated, crampy, and stiff — whether physically or mentally can be linked to a magnesium deficiency. That is why magnesium supplements can make a difference to both your body and mind.



Magnesium Citrate - 450mg