Magnesium Citrate: The Alkalizing Advantage
Not All Magnesium Is Created Equal
Section titled “Not All Magnesium Is Created Equal”Walk into any supplement store and you’ll find a dozen forms of magnesium. Oxide, citrate, glycinate, malate, threonate, taurate, chloride. Each has its proponents. Each has its use case.
For dry fasting, the choice matters more than usual.
The unique metabolic stress of dry fasting—particularly the pH challenges—makes magnesium citrate the optimal form. Here’s the science behind the selection.
The Dual Problem of Dry Fasting
Section titled “The Dual Problem of Dry Fasting”During extended dry fasting, you face two simultaneous challenges:
Problem 1: Magnesium Depletion
Section titled “Problem 1: Magnesium Depletion”Aldosterone-mediated urinary losses dump magnesium at accelerated rates. This creates:
- Sympathetic overdrive
- NMDA receptor hyperactivity
- Stress-magnesium vicious circle
Solution needed: Highly bioavailable magnesium to replace what’s being wasted.
Problem 2: Metabolic Acidosis
Section titled “Problem 2: Metabolic Acidosis”Ketone production, dehydration, and loss of bicarbonate reserves create acidic conditions:
- Ketone bodies (β-hydroxybutyrate) are weak acids
- Dehydration concentrates metabolic acids
- Buffering capacity is depleted
Solution needed: Alkalizing agent to maintain cellular pH.
Magnesium Citrate: The Two-in-One Solution
Section titled “Magnesium Citrate: The Two-in-One Solution”What Citrate Provides
Section titled “What Citrate Provides”- Magnesium²⁺ → Replaces depleted mineral
- Citrate³⁻ → Metabolizes to bicarbonate → Buffers acidosis
The Chemistry
Section titled “The Chemistry”When you ingest magnesium citrate:
Mg-Citrate → Mg²⁺ + Citrate³⁻
Citrate³⁻ + metabolism → 3 HCO₃⁻ (bicarbonate)
HCO₃⁻ + H⁺ (acid) → H₂O + CO₂ (exhaled)Result: Each dose of magnesium citrate provides both magnesium replacement AND acid buffering.
Why This Matters for Autophagy
Section titled “Why This Matters for Autophagy”Remember: Autophagy requires neutral-alkaline cytoplasmic pH (~7.2-7.4) for autophagosome-lysosome fusion.
Citrate helps maintain this pH range. The autophagy pathway stays functional instead of arresting from acidosis.
Why Other Forms Fall Short
Section titled “Why Other Forms Fall Short”Magnesium Glycinate
Section titled “Magnesium Glycinate”What it is: Magnesium bound to glycine (amino acid)
Advantages:
- High bioavailability (~40%)
- Very gentle on stomach
- Glycine supports GABA (calming)
Why it falls short for dry fasting:
- No alkalizing effect — Glycine is metabolically neutral
- Doesn’t provide bicarbonate buffering
- Won’t prevent autophagy arrest from acidosis
Verdict: Good magnesium delivery, but missing the pH component. Secondary choice if citrate isn’t tolerated.
Magnesium Malate
Section titled “Magnesium Malate”What it is: Magnesium bound to malic acid
Advantages:
- Moderate bioavailability (~30%)
- Malic acid involved in ATP production
- May support energy during fasting
Why it falls short for dry fasting:
- Minimal alkalizing effect — Malate only mildly affects pH
- Less effective than citrate for bicarbonate production
- Less studied in fasting context
Verdict: Reasonable alternative, but citrate is superior for the specific challenge of dry fasting acidosis.
Magnesium Threonate
Section titled “Magnesium Threonate”What it is: Magnesium bound to threonic acid (vitamin C metabolite)
Advantages:
- Excellent CNS penetration (crosses blood-brain barrier better)
- Supports cognitive function
- May enhance neuroplasticity
Why it falls short for dry fasting:
- No alkalizing effect — Threonate is pH neutral
- Expensive (~3-5x cost of citrate)
- Doesn’t address systemic pH challenge
- Lower overall bioavailability outside CNS
Verdict: Excellent for cognitive enhancement, but doesn’t solve the dry fasting problem. Consider as supplement to citrate, not replacement.
Magnesium Taurate
Section titled “Magnesium Taurate”What it is: Magnesium bound to taurine
Advantages:
- Cardiovascular support (taurine protects heart tissue)
- Antioxidant properties
- Good for those with arrhythmia concerns
Why it falls short for dry fasting:
- No alkalizing effect — Taurine is pH neutral
- Less common/available
- Doesn’t address acidosis
Verdict: Worth considering as adjunct for cardiovascular protection, but not primary choice.
Magnesium Oxide
Section titled “Magnesium Oxide”What it is: Simple magnesium oxide salt
Why it’s wrong for dry fasting:
- Very low bioavailability (4-10%)
- Strong laxative effect (dangerous during dehydration)
- No alkalizing benefit proportional to poor absorption
- Most of it passes through unabsorbed
Verdict: Avoid entirely for dry fasting.
Comparative Analysis
Section titled “Comparative Analysis”| Form | Bioavailability | Alkalizing | GI Tolerance | Best For |
|---|---|---|---|---|
| Citrate | High (30-40%) | Strong | Good | Dry fasting (primary) |
| Glycinate | High (40%) | None | Excellent | Sleep, anxiety (non-fasting) |
| Malate | Moderate (30%) | Mild | Good | Energy, muscle support |
| Threonate | High (CNS) | None | Good | Cognitive enhancement |
| Taurate | Moderate (30-40%) | None | Good | Cardiovascular support |
| Oxide | Low (4-10%) | None | Poor | Avoid |
The 2025 Research Confirmation
Section titled “The 2025 Research Confirmation”A 2025 systematic review (Cepeda et al.) confirms:
“Mg citrate and Mg glycinate are generally considered the most effective and widely used due to their high bioavailability and minimal gastrointestinal side effects.”
And critically:
“The Mg form used in supplementation must be personalized and adjusted to specific health considerations.”
For dry fasting, the specific consideration is pH maintenance. This makes citrate the clear choice.
Practical Considerations
Section titled “Practical Considerations”Sourcing
Section titled “Sourcing”Look for:
- Pure magnesium citrate powder or capsules
- Minimal excipients/fillers
- Capsules with minimal maltodextrin if needed
What to avoid:
- Blends (often contain oxide for cost savings)
- Added sugars or flavors
- Effervescent formulas (require water)
Dosing
Section titled “Dosing”Standard dose: 400mg magnesium (from citrate) per unit
Responsive dosing during fast:
- GREEN zone: 200-400mg/day
- YELLOW zone: 800mg/day
- RED zone: 800-1200mg rescue dose
Delivery Method
Section titled “Delivery Method”Priority order:
- Dry powder — Zero water required
- Capsule dry swallowed — Minimal saliva only
- Capsule with ~5ml water — If absolutely necessary
When to Consider Alternatives
Section titled “When to Consider Alternatives”GI Sensitivity
Section titled “GI Sensitivity”If citrate causes cramping or loose stools (rare at moderate doses during dry fasting), consider:
- Glycinate (extremely gentle)
- Split doses throughout day
- Reduce per-dose amount, increase frequency
Stacking Forms
Section titled “Stacking Forms”Advanced practitioners may combine:
- Primary: 400mg citrate (pH buffering + magnesium)
- Secondary: 200mg glycinate (enhanced GABA support)
- Tertiary: 200mg threonate (cognitive enhancement)
Total: 800mg from multiple forms, addressing multiple needs.
Key Takeaways
Section titled “Key Takeaways”- Citrate solves both problems — magnesium depletion AND metabolic acidosis
- Other forms lack alkalizing effect — address only one of two challenges
- pH maintenance is critical for functional autophagy during fasting
- Glycinate is second choice if citrate isn’t tolerated
- Oxide should be avoided entirely for dry fasting
The Bottom Line
Section titled “The Bottom Line”You’re not just looking for “magnesium” during a dry fast. You’re looking for:
- Magnesium that your body can absorb
- A buffer that maintains cellular pH
- Support for continued autophagy function
Magnesium citrate delivers all three. Other forms deliver one or two.
Choose accordingly.
For the complete supplementation protocol, see The Death of the Acidosis Crisis.
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