The Health Benefits of Magnesium Citrate

Magnesium citrate, a combination of citric acid and magnesium (a key mineral in your overall health), can help treat constipation. Magnesium citrate benefits may include bone health, muscle function, migraine prevention, and heart health.

In liquid form, magnesium citrate is used as an osmotic laxative. Magnesium dietary supplements are typically available in the form of tablets, capsules, or powder. There are side effects when taking magnesium, and its use should be avoided in people with certain health conditions.

Health Benefits

Magnesium is a mineral involved in many body processes. It assists with 300 different enzymes on which the body relies to build bone, manage blood sugar, regulate nerve function, and more. Here are some common uses of magnesium citrate.

• May Relieve Constipation: Magnesium citrate works to pull more water into the intestines and softens stool (poop). In some cases, its use can limit constipation-related problems such as hemorrhoids or anal fissures caused by straining to pass hard stools, but long-term use may cause problems. It is also used for bowel preparation before a colonoscopy or similar procedure.
• May Improve Bone Health: A 2021 review of studies found that when people with deficiencies took magnesium supplements, such as magnesium citrate, it was associated with bone improvements and a lower risk of fractures. Magnesium can also help with the activation of vitamin D, an important vitamin for bone growth and maintenance.
• May Help Prevent Migraine Headaches: Several studies, including one of more than 3,600 adults, suggest a benefit from magnesium when treating migraine headaches. The citrate form offers fast absorption.
• May Support Heart Health: Magnesium plays an important role in heart health and heart rhythm. It may support blood pressure regulation and prevent stroke, though more research is needed. Higher levels of magnesium have been associated with a lower risk of heart disease.
• Helps Reduce Risk of Type 2 Diabetes: The American Diabetes Association recommends magnesium only if a mineral deficiency is present. Research results are mixed, but some studies report evidence of improved blood sugar control and lower insulin resistance, with lowered diabetes risk overall.
• May Help Neurological Function: Studies suggest a magnesium benefit for people diagnosed with depression and anxiety, though more evidence is needed. This may be due to its role in enzymes and neurotransmitters that affect mental health. Magnesium also may help people who have a seizure disorder, or a neurodegenerative condition like Parkinson's disease.
• May Aid Muscle Function and Recovery: Magnesium supports muscle function and plays a role in enzyme reactions that affect muscle performance during exercise. Magnesium supplements may help support muscle recovery after intense exercise but more research is needed.

Magnesium is sometimes touted as an aid for improving sleep quality, but the research results are mixed on this potential benefit. More studies are needed on the benefits of magnesium citrate and sleep disorders, including sleep apnea.

Side Effects

The side effects of magnesium citrate are usually mild digestive symptoms. They include:

• Abdominal discomfort
• Nausea
• Gas
• Cramps
• Diarrhea

More serious side effects are uncommon but can include:

• Irregular or slow heartbeat
• Drowsiness, confusion, or other mood changes
• Dizziness

Contact your healthcare provider right away if you experience these problems, or if your digestive symptoms include severe abdominal pain, bloody stools, or rectal bleeding. You also should contact your provider if the magnesium citrate hasn't helped you to pass stool or clear your colon.

Drug Interactions

It’s important to let your healthcare provider know about any other medications you're taking. Magnesium, or its interaction with calcium, can lead to drug interactions if you take:

• Chemotherapy drugs
• Diuretics like Lasix (furosemide)
• Digoxin (lanoxin), often used to treat heart arrhythmias
• Steroids, such as prednisone
• Certain antibiotics, such as Vibramycin (doxycycline) or Cipro (ciprofloxacin)
• Blood pressure medications like Norvasc (amlodipine) or Cardizem (diltiazem)
• Sodium polystyrene sulfonate drugs used to treat hyperkalemia (high potassium levels)

Taking these medications and magnesium citrate two or three hours apart can help you to avoid interactions but check with a healthcare provider or a pharmacist to be sure.

Using laxatives too often may have harmful effects. In particular, overuse of osmotic laxatives (such as liquid magnesium citrate) may cause too much fluid loss. This can lead to electrolyte imbalances, especially in people who have other medical conditions, such as kidney disease.

People who should avoid magnesium citrate include those who have:

• A heart condition
• A bowel obstruction
• Low calcium levels
• Low sodium levels
• Myasthenia gravis
• Neuromuscular disease

Those who are dehydrated or on a low-magnesium diet should also avoid magnesium citrate.

Using magnesium citrate while pregnant or nursing appears to be safe but talk with your healthcare provider before taking it. Keep in mind that pregnant people often experience magnesium deficiency.

Dosage and Sources

The recommended daily amount of magnesium is as follows:

• Adult males ages 19-30: 400 milligrams (mg) per day
• Adult females ages 19-30: 310 mg
• Adult males ages 31-50: 420 mg
• Adult females 31-50: 320 mg
• Pregnant people: 350 mg (360 mg for ages 31-50)

It's recommended that supplement use not exceed 350 mg per day, since you also consume foods that provide dietary magnesium. They include:

• Nuts and peanut butter
• Beef
• Poultry
• Salmon
• Milk and yogurt
• Brown rice
• Raisins
• Bananas

If you're using magnesium citrate as a laxative, the dosage and instructions will appear on the packaging label. It can take anywhere from 30 minutes to six hours to have a bowel movement.

It's important to take the dosage exactly as described by your healthcare provider or according to the product label. If you plan to use a magnesium citrate powder mixed in cold water, the mixture should be used within 36 hours of preparation otherwise it may not be effective. Talk with a healthcare provider before using the laxative for children.

Summary

Magnesium citrate is commonly used as an osmotic laxative or mineral supplement. You can buy this medication at a drugstore without a prescription. Liquid formulations are used to treat occasional constipation or clean out your bowels before a colonoscopy. Magnesium citrate supplements typically come in the form of a tablet or powder.

Side effects of magnesium citrate are mild when used in the recommended amounts. Liquid magnesium citrate, which is formulated for use as a laxative, should never be used daily or as a form of supplementation.

Let your healthcare provider know if you're taking any other medications as magnesium citrate can make them less effective. Some people should avoid taking magnesium citrate if they have certain medical conditions. Talk with your healthcare professional before deciding to take it.