Magnesium citrate benefits and side effects

Magnesium is an unsung hero of bodily functions. It might not boast the cold-fighting power of vitamin C or the flashy milk-ad marketing of vitamin D. Even though it often flies under the radar, it’s an absolute workhorse. 

According to the National Institutes of Health Office of Dietary Supplements (ODS), magnesium is necessary for more than 300 of the body’s enzymatic reactions—contributing to digestive tract performance, muscle function, blood sugar control, and bone density.  Magnesium citrate is a salt that combines magnesium and citric acid, forming a highly versatile dietary supplement. We’ve got an overview of its most enticing benefits right here. 

8 magnesium citrate health benefits 

Magnesium citrate can be used off-label for colonoscopy prep, although it is not typically recommended for this. But magnesium has other purposes as well. There are different forms of magnesium supplements—including magnesium oxide, magnesium sulfate, magnesium chloride, and magnesium carbonate—but magnesium citrate is one of the most common. It has shown a higher bioavailability than other types of magnesium so that the body may use it more efficiently.  

1. It can relieve constipation

Nearly 1 out of every 6 adults—and 1 out of 3 adults ages 60 and older—has symptoms of constipation, according to the American Gastroenterological Association. There are many laxatives on the market, but those that contain magnesium citrate are so effective that doctors could give it to patients before a colonoscopy to cleanse their bowels. Other options are typically chosen due to potential side effects.

Magnesium citrate draws water into the intestinal tract, which increases the water in the stool, softening it and making it easier to pass. In fact, in a study of patients undergoing colonoscopies, a pre-procedure magnesium citrate solution helped achieve adequate bowel cleanliness in everyone who took it. However, it’s not intended for long-term use, so people needing extended stool-softening treatment should consider other options. 

2. It can help strengthen bones

Of the magnesium contained in the human body, 50% to 60% is in the bones, according to the ODS, so it plays a crucial role in helping support bone health. “Certain enzymes in our bodies metabolize Vitamin D, but they all require magnesium to start that activation process,” says Scott Katzman, MD, an orthopedic surgeon at NJ Spine & Orthopedic. “For bones specifically, magnesium helps activate vitamin D, which then oversees the balance of calcium and phosphate, which impact bone growth and maintenance.”

Shinta Galej, a registered dietitian at DaVita Kidney Care and founder of Gizi by Shinta, works with kidney patients who have mineral and electrolyte imbalances, and she’s seen similar results. “People with low calcium possibly have low magnesium,” Galej says. “Taking magnesium citrate may promote adequate magnesium levels in the body and prevent health conditions like osteoporosis.” For people with certain renal issues, taking magnesium can cause it to build up in the blood, so people with kidney problems should consult a healthcare professional before taking it.

3. It may help maintain a healthy blood pressure

Nearly half of adults in the United States have high blood pressure, per the Centers for Disease Control and Prevention (CDC), but only 1 of every 4 people with hypertension have it under control. Since hypertension can lead to serious medical conditions like cardiovascular disease and stroke, blood pressure regulation is important—and some studies have suggested magnesium citrate as a viable solution. It can relax blood vessels by counteracting calcium’s constricting quality, improving blood flow. 

In a very small, randomized control trial from 2021, patients who took 400 milligrams (mg) of magnesium citrate every day for twelve weeks had lower blood pressure than a group who took a placebo. A review of clinical trials concluded that magnesium may reduce blood pressure in individuals with uncontrolled hypertension but not in people with controlled hypertension, and the authors suggested that further research be done on the subject. Of note, the review was done on studies of magnesium, not necessarily magnesium citrate.

Since magnesium supplements may lower blood pressure, people taking hypertension medications should consult their healthcare provider before using them.

4. It may support muscle health

Every movement causes muscle contraction, and repeated or intense contractions may cause soreness. Since magnesium can block calcium from attaching to muscles, it may help aid in recovery from muscle aches. 

“Magnesium in our cells helps reduce the buildup of lactic acid in our muscles after a hard workout. Since magnesium plays a role in keeping muscles relaxed during physical activity, a lack of magnesium can result in more muscle tension. This is a perfect scenario for lactic acid buildup, spasms, and cramps,” Dr. Katzman explains. However, he says that doesn’t mean you should take a magnesium tablet for instant relief. “But if a conservative intervention like taking a supplement or applying a cream relieves your pain without the need for stronger painkillers, it could be worth a try.” 

5. It might improve sleep quality

A good night’s sleep can sometimes make everything feel better, but for many people, sleep is elusive. For people whose trouble sleeping causes all-night tossing and turning, there’s a chance magnesium citrate can help. So far, research has been mixed on how well magnesium can affect sleep. But the idea stems from its potential to relax muscles and regulate the calming gamma-aminobutyric acid (GABA).

A recent study, for example, found that magnesium intake was “borderline associated with” better sleep quality. On the other hand, a systematic review and meta-analysis disputed the quality of previous evidence, saying more trials are necessary to draw a solid conclusion. 

6. It can reduce the risk of type 2 diabetes

In 1994, the head of the CDC declared diabetes an epidemic in the United States, and since then, it’s only increased in prevalence. Considering it can cause serious issues like heart and kidney disease over time, the 98 million Americans with prediabetes need to take measures to prevent it—and there’s some evidence that magnesium citrate can help. 

“Magnesium is involved in insulin action, so having adequate levels of magnesium by consuming magnesium citrate may improve insulin sensitivity,” Galej says. “This can be beneficial for individuals with insulin resistance, such as people with Type 2 diabetes.”

A clinical trial published in 2014 linked higher doses of magnesium to lower fasting blood glucose and insulin resistance. An analysis of 26 different studies found that the highest level of magnesium intake tested was associated with a 22% lower risk of Type 2 diabetes compared with the lowest intake. Yet people with diabetes should talk to a doctor before taking it simultaneously with diabetes medication since the combination may cause hypoglycemia. 

7. It could boost your mood

Society is collectively more aware of depression and anxiety than ever, and while it’s still prevalent, various potential treatments are available. While it might not be as robust as therapy or antidepressants, magnesium has shown some promise in helping treat symptoms of mental health issues.

The idea makes sense, considering that magnesium plays an important role in nervous system health and energy production, and there’s research to back it up. For example, a randomized clinical trial published in 2017 found a link between daily use of magnesium supplements and improved symptoms of anxiety and depression, as did a meta-analysis from 2018. However, it’s important to note that magnesium shouldn’t replace medical treatment for anyone who has severe or prolonged mental health issues.

8. It could help prevent migraine

With their throbbing pain, nausea, vomiting, and sensitivity to light, migraine headaches can derail an entire day. But magnesium could be part of the solution. A study of adults ages 20–50 found that the participants who consumed a high dose of magnesium—through both diet and supplements—had lower odds of developing migraine than those who consumed lower doses. 

Magnesium oxide is the most commonly prescribed migraine solution, although magnesium citrate has shown efficacy as well. The American Migraine Foundation recommends taking 400–600 mg daily. 

How to take magnesium citrate

The recommended dietary allowance of magnesium is 310–320 mg daily for women and 400–420 mg daily for men ages 19 and older. Magnesium is found in food sources like green leafy vegetables, nuts, seeds, legumes, and whole grains, but magnesium citrate comes as a dietary supplement.

When used as a laxative, magnesium citrate comes in tablet or liquid form, or as a packet to dissolve in 10 ounces of water. Each ounce usually contains 1.745 grams of magnesium citrate. Supplemental magnesium citrate may also come in capsules with a dosage of 100 to 400 mg. 

For people who want the overall health benefits magnesium can offer but without the laxative effects, Dr. Katzman recommends magnesium supplementation from multiple sources, like a magnesium citrate and magnesium glycinate pairing. “This may potentially reap the benefits like soothing insomnia, improving bone health, and inflammation without as many side effects like loose stool,” he says. 

Side effects of magnesium citrate 

Magnesium citrate’s potential side effects include nausea, gas, vomiting, stomach cramps, dizziness, and loose or watery stool. Diarrhea may cause dehydration, so drinking plenty of fluids is key when taking magnesium citrate. 

They’re typically mild, but contact a doctor if any side effects won’t go away or for severe symptoms like irregular heartbeat, bloody stool, weakness, confusion, difficulty breathing, or abdominal pain. Magnesium supplementation may also interfere with certain antibiotics and osteoporosis medications. So, anyone who takes medications or has kidney or heart disease should consult their healthcare provider before taking a magnesium citrate supplement. 

Bottom line 

Most of us don’t track our dietary intake of magnesium, but maybe we should. Not only is this essential mineral effective as a temporary laxative, but research has also shown its potential benefits to the muscular, cardiovascular, skeletal, and nervous systems. Magnesium citrate products could be a good choice for anyone looking for those benefits. Just consult a healthcare provider if you have pre-existing conditions or if you’re taking other medications.