What Is Magnesium Citrate And What Are It’s Benefits?

Magnesium citrate is a popular dietary supplement and over-the-counter medication composed of magnesium bound to citric acid. It is commonly used to support magnesium levels and relieve constipation. Due to its high bioavailability and gentle laxative effect, magnesium citrate is one of the most widely used forms of magnesium in both clinical and home settings.

Understanding Magnesium and Its Role

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. It plays a vital role in:

• Muscle and nerve function
• Blood glucose control
• Blood pressure regulation
• Energy production
• Protein synthesis
• Bone health (1)

Despite its importance, magnesium deficiency is relatively common, especially in people with gastrointestinal disorders, type 2 diabetes, or those taking certain medications such as diuretics or proton pump inhibitors (2).

What Is Magnesium Citrate?

Magnesium citrate combines magnesium and citric acid, a natural substance in citrus fruits. This form is known for its high solubility in water and better absorption than other magnesium salts like magnesium oxide or sulfate (3).

It’s available in various forms, including:

• Powder (to be mixed with water)
• Tablets and capsules
• Liquid laxatives (for bowel cleansing)

Magnesium citrate is often used as a magnesium supplement and a saline laxative, depending on the dosage and form.

Health Benefits of Magnesium Citrate

1. Correcting Magnesium Deficiency

The most direct use of magnesium citrate supplements is to increase magnesium levels in deficient people. Symptoms of low magnesium include:

• Muscle cramps and spasms
• Fatigue
• Irregular heartbeat
• Anxiety and depression
• Insomnia

Because of its excellent absorption, magnesium citrate is frequently recommended to correct or prevent hypomagnesemia (low blood magnesium levels) (4).

2. Supporting Digestive Health

Magnesium citrate is an osmotic laxative, drawing water into the intestines to soften stool and stimulate bowel movements. This property makes it effective for:

• Occasional constipation
• Bowel preparation before medical procedures, such as colonoscopies

In a clinical setting, magnesium citrate is often used as a colonic cleanser before surgery or diagnostic tests, usually combined with other agents like polyethylene glycol (5).

3. Promoting Cardiovascular Health

Magnesium helps regulate heart rhythm, vascular tone, and blood pressure. Research suggests that adequate magnesium intake is associated with a lower risk of cardiovascular diseases, including hypertension, atherosclerosis, and arrhythmias (6). Magnesium citrate’s good bioavailability makes it a favorable option for heart health support when supplementation is needed.

4. Relieving Muscle Cramps and Spasms

Athletes and people who experience frequent muscle cramps, particularly at night, often turn to magnesium citrate. The mineral’s role in neuromuscular transmission and muscle contraction is well established. Supplementing with magnesium citrate may help relax muscles and reduce the frequency of spasms, especially in individuals with low magnesium levels (7).

5. Enhancing Sleep and Reducing Anxiety

Magnesium regulates neurotransmitters such as GABA (gamma-aminobutyric acid), which helps calm the nervous system. Some studies indicate that magnesium citrate may:

• Improve sleep quality
• Reduce mild anxiety symptoms
• Help manage restless leg syndrome

Although more research is needed, anecdotal and early scientific evidence support its use for promoting relaxation and sleep (8).

Dosage and How to Take It

Magnesium citrate is generally taken orally, with doses varying based on the intended use:

• 200–400 mg of elemental magnesium per day is typical for supplementation.
• For constipation relief: 10–20 fluid ounces of liquid magnesium citrate, or as directed by a healthcare provider.
• For colon cleansing: Often prescribed as part of a bowel prep protocol, usually taken the day before the procedure.

Magnesium citrate should be taken with water and preferably with food to minimize gastrointestinal discomfort.

Side Effects and Precautions

Magnesium citrate is considered safe for most people when used as directed. However, side effects can occur, particularly with high doses:

• Diarrhea
• Abdominal cramping
• Nausea
• Electrolyte imbalances (with excessive or prolonged use)

People with kidney disease should avoid magnesium citrate unless directed by a healthcare provider. Impaired kidney function can reduce the body’s ability to excrete excess magnesium, leading to a dangerous condition called hypermagnesemia (9).

It may also interact with certain medications, including:

• Antibiotics (e.g., tetracyclines, fluoroquinolones)
• Diuretics
• Bisphosphonates
• Blood pressure medications

Always consult a healthcare provider before beginning magnesium supplementation, especially if you have pre-existing conditions or take other medications.

Magnesium Citrate vs. Other Forms

Magnesium comes in various forms, each with different bioavailability and therapeutic uses:

• Magnesium oxide: Higher in elemental magnesium but poorly absorbed.
• Magnesium glycinate: Gentle on the stomach, ideal for sleep and anxiety.
• Magnesium sulfate (Epsom salt): Used topically or as a laxative.
• Magnesium chloride: Used topically or orally for general supplementation.

Magnesium citrate balances bioavailability and cost, making it a preferred option for most general uses.

Conclusion

Magnesium citrate is a highly effective and bioavailable form of magnesium that serves both nutritional and therapeutic purposes. It plays a critical role in maintaining overall well-being, from correcting magnesium deficiencies and improving digestion to supporting heart and muscle health. Like any supplement or medication, it should be used mindfully and in consultation with a healthcare provider.

References

1. National Institutes of Health. (2022). Magnesium Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
2. DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: A principal driver of cardiovascular disease and a public health crisis. Open Heart, 5(1), e000668.
3. Lindberg, J. S., et al. (1990). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition, 9(1), 48–55.
4. Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S–383S.
5. Sharara, A. I., et al. (2006). Bowel preparation before colonoscopy: A randomized prospective trial comparing sodium phosphate tablets and liquid magnesium citrate. Gastrointestinal Endoscopy, 64(3), 441–447.
6. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153–164.
7. Garrison, S. R., et al. (2012). Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews, (9).
8. Abbasi, B., et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169.
9. Ayuk, J., & Gittoes, N. J. (2014). How should hypomagnesemia be investigated and treated? Clinical Endocrinology, 80(6), 753–756.