Magnesium citrate is a popular form of magnesium used in dietary supplements and certain over-the-counter laxatives. It is commonly taken to support magnesium intake and is also used to relieve occasional constipation. Because it is generally considered a well-absorbed form of magnesium, many people choose it when looking for a magnesium supplement.
Magnesium plays an important role in several essential body functions, including muscle movement, nerve signaling, energy production, and bone health. However, taking magnesium citrate is not suitable for everyone, and the correct amount depends on individual needs and the reason for using it.
Understanding its uses, potential benefits, side effects, and precautions can help you make a more informed decision about magnesium citrate.
What Is Magnesium Citrate?
Magnesium citrate is a compound made by combining magnesium with citric acid. It is a form of magnesium used in dietary supplements and medications.
As a supplement, it helps increase magnesium intake when dietary intake is insufficient or a healthcare professional recommends supplementation. As a laxative, magnesium citrate works by drawing water into the intestines, helping soften stool and make bowel movements easier.
It is available in different forms, including:
- Capsules and tablets
- Powder that can be mixed with water
- Liquid solutions
- Chewable preparations
It is important to understand that magnesium citrate supplements and magnesium citrate laxatives may have different concentrations and directions for use. They should not be treated as interchangeable products.
20 Potential Health Benefits of Magnesium Citrate
Magnesium citrate provides magnesium, an essential mineral involved in hundreds of processes throughout the body. Many of its potential benefits are related to magnesium itself rather than a unique effect of the citrate form. Here are 20 important ways adequate magnesium intake may support health.
- Supports Muscle Function: Magnesium helps regulate muscle contraction and relaxation, supporting normal movement and muscle function.
- Promotes Healthy Nerve Function: It helps regulate nerve signals that allow the brain and body to communicate properly.
- Supports Bone Health: Magnesium contributes to bone formation and helps regulate calcium and vitamin D metabolism.
- Helps Produce Energy: The body needs magnesium for energy production and the activation of enzymes involved in metabolism.
- Supports Heart Function: Magnesium contributes to normal electrical activity and muscle function in the heart.
- Helps Maintain Normal Blood Pressure: Adequate magnesium intake may support healthy blood pressure, although supplements are not a replacement for prescribed treatment.
- Supports Blood Sugar Regulation: Magnesium plays a role in insulin activity and glucose metabolism.
- May Help Correct Magnesium Deficiency: Supplementation can help restore magnesium levels when dietary intake is insufficient or a deficiency is identified.
- Supports Digestive Regularity: Magnesium citrate laxative preparations can help relieve occasional constipation by increasing water in the intestines.
- Helps Maintain Electrolyte Balance: Magnesium works alongside minerals such as potassium, sodium, and calcium to support normal body functions.
- Supports Protein Production: Magnesium is involved in protein synthesis, which is necessary for tissue growth and repair.
- Supports DNA and RNA Production: The mineral participates in processes needed for the production and maintenance of genetic material.
- May Support Healthy Sleep: Magnesium is involved in nervous system regulation, but evidence that magnesium supplements reliably improve sleep remains limited.
- Supports Normal Muscle Relaxation: It helps balance calcium activity in muscle cells, which is important for normal relaxation after contraction.
- Contributes to Immune Function: Magnesium participates in cellular processes involved in maintaining normal immune system activity.
- Supports Healthy Metabolism: It helps enzymes involved in carbohydrate, fat, and protein metabolism function properly.
- May Support Mood Regulation: Magnesium is involved in brain signaling, although evidence for supplements as a treatment for anxiety or depression is not conclusive.
- Supports Vitamin D Metabolism: Magnesium is needed for enzymes involved in vitamin D metabolism.
- Contributes to Healthy Cell Function: It helps maintain normal cell membranes and supports the movement of minerals across cells.
- Supports Overall Nutritional Health: Maintaining adequate magnesium levels contributes to several important functions, including muscle, nerve, bone, and cardiovascular health.
Important: These benefits are associated with adequate magnesium levels. Taking extra magnesium does not necessarily provide additional health benefits, particularly when your magnesium intake is already sufficient.
10 Possible Side Effects of Magnesium Citrate
Magnesium citrate is generally tolerated when used appropriately. However, taking too much or using it without considering your health conditions can cause unwanted effects.
- Diarrhea: Excess magnesium can draw too much water into the intestines, resulting in loose or watery stools.
- Abdominal Cramps: Some people experience stomach discomfort or cramping after taking magnesium citrate.
- Nausea: Higher doses may cause nausea or an unsettled stomach.
- Bloating: Changes in bowel activity may cause temporary abdominal fullness or discomfort.
- Dehydration: Excessive diarrhea can lead to fluid loss and dehydration.
- Electrolyte Imbalance: Overuse of magnesium-containing laxatives may disturb the body’s normal electrolyte balance.
- Dizziness: Dehydration or excessively high magnesium levels may contribute to dizziness.
- Low Blood Pressure: Excessive magnesium can interfere with normal blood pressure regulation.
- Muscle Weakness: Very high magnesium levels can affect normal muscle and nerve function.
- Irregular Heartbeat: Severe magnesium toxicity can interfere with the heart’s electrical activity and may become life-threatening.
When to seek medical help: Severe weakness, fainting, breathing difficulties, an irregular heartbeat, blood in the stool, or persistent vomiting require prompt medical attention.
What Is Magnesium Citrate Used For?
Magnesium citrate has several uses, depending on its formulation.
- Relieving Occasional Constipation: Liquid magnesium citrate is used as a saline laxative to soften stools and make bowel movements easier.
- Supporting Magnesium Intake: Supplement capsules and powders can help people meet their magnesium requirements.
- Preparing for Medical Procedures: Certain magnesium citrate solutions are used to empty the bowel before a colonoscopy or other medical procedure.
- Addressing Magnesium Deficiency: Healthcare professionals may recommend magnesium supplementation when a person has inadequate magnesium levels.
How Does Magnesium Citrate Work?
Magnesium citrate works differently depending on why you take it.
As a laxative, it draws water into the intestines through an osmotic process. The additional water softens stool and increases bowel movements, making it easier to pass stool.
As a nutritional supplement, it provides magnesium that the body can absorb and use for essential functions such as muscle movement, nerve communication, energy production, and bone maintenance.
This is why it is important to distinguish between magnesium citrate used for constipation and magnesium citrate taken as a daily supplement.
How to Take Magnesium Citrate
The correct way to take magnesium citrate depends on whether you are using a supplement or a laxative.
For dietary supplements:
- Check the amount of elemental magnesium listed on the Supplement Facts label.
- Follow the recommended serving instructions.
- Take capsules or tablets with water.
- Follow the product directions about taking it with or without food.
- Avoid combining multiple magnesium supplements without checking your total intake.
For liquid laxatives:
- Follow the exact directions on the product label.
- Measure the recommended amount carefully.
- Drink the required amount of additional fluid.
- Stay near a bathroom because bowel movements may occur relatively quickly.
- Do not use it for longer than the label recommends unless a healthcare professional advises you to do so.
Magnesium citrate laxatives generally produce a bowel movement within 30 minutes to 6 hours, although individual experiences can vary.
How Much Magnesium Citrate Should You Take Per Day?
There is no single magnesium citrate dosage suitable for everyone. The appropriate amount depends on age, health status, dietary intake, and whether it is being used as a supplement or laxative.
The recommended daily magnesium intake from all sources for adults is:
| Group | Recommended daily magnesium |
|---|---|
| Adult men | 400–420 mg |
| Adult women | 310–320 mg |
| Pregnant women | 350–360 mg |
| Breastfeeding women | 310–320 mg |
These figures represent total magnesium from food, beverages, and supplements, not the recommended dose of magnesium citrate.
For adults, the tolerable upper intake level for magnesium from supplements and medications is 350 mg per day unless a healthcare professional recommends otherwise. This limit does not include magnesium naturally present in food.
Laxative preparations have different dosing instructions and should be used according to their specific product labels or medical directions.
Best Time to Take Magnesium Citrate
The best time depends on the purpose of taking it.
- For Magnesium Supplementation: Follow the manufacturer’s instructions or your healthcare professional’s advice. Consistency is generally more important than a particular time of day.
- For Occasional Constipation: Follow the timing instructions on the laxative label and allow enough time for its effects.
- For Medical Bowel Preparation: Follow the exact schedule provided by your healthcare team.
There is no strong evidence that taking magnesium citrate at night is universally better than taking it in the morning.
Who May Benefit From Magnesium Citrate?
Magnesium citrate supplementation may be appropriate for certain people when their magnesium intake is insufficient or supplementation is medically recommended.
- People With Low Magnesium Intake: Individuals who do not get enough magnesium from their regular diet may benefit from appropriate supplementation.
- People With Confirmed Magnesium Deficiency: A healthcare professional may recommend magnesium citrate to help restore magnesium levels.
- People With Certain Dietary Restrictions: Those who avoid many magnesium-rich foods may need help meeting their nutritional requirements.
- People With Increased Magnesium Needs: Certain life stages and medical circumstances may require an individualized nutritional assessment.
- People Experiencing Occasional Constipation: A suitable magnesium citrate laxative may provide short-term relief when used according to its label.
Who Should Avoid Magnesium Citrate or Consult a Doctor First?
Magnesium citrate is not appropriate for everyone. Certain health conditions and medications can increase the risk of complications.
- People With Kidney Disease: Reduced kidney function can make it difficult to remove excess magnesium from the body.
- People With Bowel Obstruction: Magnesium citrate laxatives may be unsafe when an intestinal blockage is suspected.
- People With Severe Abdominal Pain: Unexplained abdominal pain, nausea, or vomiting should be evaluated before using a laxative.
- People With Existing Electrolyte Imbalances: Magnesium supplementation may worsen certain mineral imbalances.
- Pregnant or Breastfeeding Women: Consult a healthcare professional before starting Citrate of magnesium.
- Children: Use only when a healthcare professional recommends an age-appropriate product and dose.
- People Taking Prescription Medicines: Magnesium can interfere with the absorption or effectiveness of certain medications.
Precautions and Medication Interactions
Before using magnesium citrate, consider the following precautions:
- Kidney Health: People with impaired kidney function should not take Citrate of magnesium without medical guidance.
- Antibiotics: Magnesium can reduce the absorption of certain antibiotics, including some tetracyclines and quinolones.
- Osteoporosis Medicines: Magnesium may interfere with the absorption of oral bisphosphonates.
- Diuretics: Certain water pills can change how much magnesium the body loses through urine.
- Acid-Reflux Medicines: Long-term use of some proton pump inhibitors may contribute to low magnesium levels.
- Other Magnesium Products: Avoid taking multiple magnesium-containing products without calculating your total intake.
- Fluid Intake: Follow hydration instructions when using magnesium citrate as a laxative, especially because diarrhea can cause fluid loss.
Ask your doctor or pharmacist about appropriate spacing between Citrate of magnesium and other medicines. Some medications need to be separated by at least two hours, while others require different intervals.
Foods That Naturally Contain Magnesium
Although magnesium citrate supplements are available, many people can meet their magnesium requirements through a balanced diet.
Some magnesium-rich foods include:
| Food | Magnesium content |
|---|---|
| Pumpkin seeds | Excellent source |
| Chia seeds | Good source |
| Almonds | Good source |
| Spinach | Good source |
| Black beans | Good source |
| Edamame | Good source |
| Peanuts | Good source |
| Brown rice | Provides magnesium |
| Oatmeal | Provides magnesium |
| Dark chocolate | Provides magnesium |
Including nuts, seeds, legumes, whole grains, and green leafy vegetables in your meals can help support healthy magnesium intake.
How to Store Magnesium Citrate
Proper storage helps maintain the quality of magnesium citrate products.
- Keep It in Its Original Container: Use the manufacturer’s packaging to protect the product.
- Store in a Cool, Dry Place: Keep it away from excessive heat and moisture.
- Close the Container Properly: Secure the lid after every use.
- Check the Expiration Date: Do not use expired products.
- Keep Away From Children: Store all Citrate of magnesium products out of children’s reach.
- Follow Liquid Storage Instructions: Different liquid formulations may have specific storage requirements after opening.
Always follow the storage instructions printed on the product packaging.
FAQ’s
What is magnesium citrate good for?
Magnesium citrate is commonly used to support magnesium intake and relieve occasional constipation. It also provides magnesium needed for normal muscle, nerve, and bone function.
Does magnesium citrate help you sleep?
Magnesium supports normal nervous system function, but there is limited scientific evidence that magnesium citrate directly improves sleep quality.
How long does magnesium citrate take to work?
When used as a laxative, magnesium citrate generally produces a bowel movement within 30 minutes to 6 hours.
Does magnesium citrate relieve constipation?
Yes. Citrate of magnesium works as an osmotic laxative by drawing water into the intestines, softening stool, and making bowel movements easier.
Can magnesium citrate be taken daily?
Citrate of magnesium supplements may be taken daily when appropriate. However, regular use of magnesium citrate laxatives should only be done under medical guidance.
Does magnesium citrate cause diarrhea?
Yes. Diarrhea is a common side effect, especially when magnesium citrate is taken in excessive amounts or used as a laxative.
Is magnesium citrate good for muscle cramps?
Magnesium helps muscles contract and relax normally. Supplementation may help when cramps are related to magnesium deficiency, but it does not prevent every type of muscle cramp.
What is the difference between magnesium citrate and magnesium glycinate?
Citrate of magnesium combines magnesium with citric acid and may have a laxative effect. Magnesium glycinate combines magnesium with glycine and is generally less likely to cause loose stools.
Can magnesium citrate help with anxiety?
Magnesium participates in brain and nervous system functions. However, there is insufficient evidence to establish magnesium citrate as an effective treatment for anxiety disorders.
Is magnesium citrate safe for the kidneys?
People with healthy kidney function can generally use appropriate amounts. However, people with kidney disease should consult a healthcare professional because excess magnesium can accumulate in the body.
Can magnesium citrate be taken on an empty stomach?
Some formulations can be taken on an empty stomach, but others may cause digestive discomfort. Always follow the specific product instructions.
Does magnesium citrate help with bloating?
Citrate of magnesium may relieve constipation-related bloating by encouraging bowel movements. However, it can also cause temporary abdominal discomfort, cramping, or diarrhea.
Can you take magnesium citrate every night?
Magnesium citrate supplements may be taken at night if the dosage and product instructions allow. However, using citrate of magnesium laxatives every night without medical advice is not recommended.
What happens if I take magnesium citrate every day?
Daily use may support magnesium levels, but excessive intake can cause diarrhea, nausea, and dehydration.
Which is better for sleep, magnesium citrate or glycinate?
Magnesium glycinate is often preferred because it is gentler on digestion, but neither form is proven to improve sleep.
Final Thoughts
Magnesium citrate is a useful form of magnesium that has applications in both nutritional supplementation and short-term constipation relief. It provides an essential mineral that supports muscle function, nerve signaling, energy production, bone health, and several other important processes.
However, more magnesium does not automatically mean better health. Taking excessive amounts can cause diarrhea, dehydration, and potentially serious complications, particularly in people with kidney problems.
Choose a suitable formulation, check the elemental magnesium content, follow the recommended directions, and consult a healthcare professional if you have an existing medical condition or take prescription medication.
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Disclaimer:
This article is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Consult a qualified healthcare professional before starting any supplement or laxative.
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