The Tamesis
We can’t seem to escape the world of magnesium—and for good reason. This important mineral has been the source of a variety of health-focused trends, from the viral “Sleepy Girl Mocktail” on TikTok to supplements targeting focus, relaxation, and muscle recovery. But not all magnesium is created equal. In fact, magnesium comes in many forms, each targeting different health concerns. It’s time you get to know and maybe give magnesium citrate a try.
What is magnesium citrate?
While magnesium is a naturally occurring mineral found in foods like dark, leafy green vegetables, nuts and whole grains, magnesium citrate “has to be manufactured,” says Amanda Perrin, MS, RD, of Parsley Health Fashion.
“Magnesium citrate is primarily found as a supplement or drug, rather than naturally occurring in food in this form,” adds Roxana Ehsani, MS, RD, CSSD.
When magnesium is combined with citric acid (which occurs through a chemical reaction in the lab), it makes it “highly bioavailable,” meaning your body can easily absorb it, Perrin says. It usually comes in the form of capsules, tablets, and water-soluble powder.
Magnesium Citrate Benefits
Magnesium citrate is primarily known for its laxative properties and is used to “treat occasional constipation as it draws water into the intestines and softens stools,” Essani says. This bioavailability helps support metabolism and break down macronutrients like carbohydrates, amino acids, and fats, allowing for smoother digestion.
“Taking magnesium citrate before bed can promote relaxation and morning bowel movements,” Taylor Fazio, MS, RD, SPN, a wellness advisor at The Lanby, a health and wellness membership club in New York City, previously said Fashion.
In addition to promoting better gut health and digestion, magnesium citrate can also treat migraines. According to a 2022 article published by the American Migraine Foundation, magnesium citrate is “most commonly recommended for preventing migraines” in doses of 300 to 600 mg taken daily as tablets or capsules.
Ehsani and Perrin further suggest that the compound may benefit bone density. For example, a small 2009 study found that oral magnesium citrate daily for 30 days helped inhibit bone turnover in postmenopausal women with osteoporosis. It should be noted that they took about six times the recommended daily dose, but these findings were still cited in the latest update on the link between magnesium and bone health.
How is magnesium citrate different from magnesium?
Magnesium is a naturally occurring mineral used in hundreds of enzymatic reactions in the body.
Magnesium citrate is a specialized form of magnesium produced by a chemical reaction that attaches magnesium to citric acid.
Who should not take magnesium citrate?
- Magnesium citrate is not recommended for people with kidney failure, electrolyte imbalances, or anyone who may suffer from diarrhea or loose stools.
- Magnesium citrate may also worsen symptoms in people with certain digestive conditions, such as irritable bowel syndrome, Essani said.
- It may also interfere with medications such as antibiotics, diuretics, thyroid medications, and bisphosphonates.
- As with any supplement, it is always recommended to consult a doctor before taking it.
How much should you take each day?
The National Institutes of Health recommends that the average daily magnesium intake for adult men should be 400 to 420 mg and for adult women, 310 to 320 mg.
