Taylor Wallace is principal and CEO of Think Healthy Group and a nutrition and food studies professor at Tufts University.
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Magnesium is an important mineral that’s abundant in the body and involved in over 600 enzymatic reactions. But, according to estimates from the Centers for Disease Control and Prevention (CDC), nearly half of people in the U.S. don’t meet their magnesium needs through diet alone [1] Magnesium - Health Professional Fact Sheet. Accessed 05/08/2023. .
Stroll down the supplement aisle and you’ll find many types of magnesium, including magnesium citrate, magnesium oxide and magnesium chloride. Each type of magnesium has distinct benefits as well as side effects, and some are more easily absorbed than others.
This article focuses specifically on magnesium citrate—what it is, how it may be beneficial and its potential side effects.
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15% Off The First Subscription Order Using Code SUBSCRIBE15 Transparent Labs Magnesium Bisglycinate
Magnesium is an abundant mineral in the body that supports over 600 enzymatic reactions in the body—meaning it is necessary for many physiological processes. Magnesium is important for (not limited to) muscle and nerve function, protein synthesis, blood sugar control, blood pressure regulation, energy production, bone development, and DNA synthesis.
Many foods are good sources of magnesium, especially those containing fiber including spinach, legumes, nuts, seeds and whole grains, as well as fortified cereals and other foods. The process of refining grains significantly lowers magnesium content, so processed foods tend to be low in magnesium.
The recommended dietary allowance (RDA) for adults is between 310 to 420 milligrams of magnesium daily [1] Magnesium - Health Professional Fact Sheet. Accessed 05/08/2023. .
Despite magnesium’s wide availability in foods, people in the U.S. consistently consume less than their recommended needs of this key nutrient from diet alone. According to the National Health and Nutrition Examination Survey (NHANES) of 2013 to 2016, 48% of Americans fell short of their dietary intake of magnesium [2] USUAL NUTRIENT INTAKE FROM FOOD AND BEVERAGES What We Eat in America, NHANES 2013-2016 Table A 1. Energy (kcal): Mean and Percentiles of Usual Intake from Food and Beverages, by Gender and Age, in the USUAL NUTRIENT INTAKE FROM FOOD AND BEVERAGES What We Eat in America, NHANES 2013-2016 Table A 1. Energy (kcal): Mean and Percentiles of Usual Intake from Food and Beverages, by Gender and Age, in the United States, 2013-2016. .
“Unfortunately, it is difficult to get adequate magnesium in our diet due to depleted soil,” says Jennifer Roelands, M.D., an integrative women’s health and fertility doctor at Well Woman MD in California. Since most people aren’t getting enough of this mineral in their diet, many will need a supplement, she adds.
Supplemental magnesium comes in a variety of different forms, including:
Magnesium citrate is a salt containing magnesium and citrate ions. Citrate is a derivative of citric acid, an organic compound with a sour taste that is abundant in citrus fruits. Studies suggest magnesium citrate is one of the most well-absorbed forms of supplemental magnesium.
“Magnesium citrate is one of the most popular forms of magnesium,” says Sara Barthel, a clinical nutritionist and functional medicine health coach in California. This may be because it is widely available and has relatively high bioavailability (meaning it’s easily absorbed into and readily used by the body). It’s also quite an affordable form of magnesium.
Magnesium citrate is commonly used as a supplement to relieve constipation, but it has also been studied for other potential health benefits, says Sarah Gordon, a California-based registered dietitian nutritionist and integrative health coach.
Below are some of the proven and potential benefits of magnesium citrate.
Solutions of magnesium citrate are effective saline laxatives used for relieving constipation. Magnesium citrate “acts as a laxative by pulling water into the bowel, helping to flush waste out of the body,” says Barthel. “It is considered a safe option for occasional relief of constipation.”
For constipation, Barthel recommends starting with 400 milligrams of magnesium citrate at night, then increasing that dose by 200 milligrams until you have a loose stool. Once you’ve had a loose stool, she advises backing off on the dosage.
“Magnesium can help relax blood vessels and improve blood flow, which can lower blood pressure,” says registered dietitian Susan Schachter, co-founder and in-house nutrition expert of 120/Life in New Jersey.
A 2016 review in Hypertension looked at 34 randomized, double-blind, placebo-controlled trials, concluding that magnesium supplementation at a median dose of 368 milligrams daily for a median duration of three months significantly reduced both systolic and diastolic blood pressure in adults with hypertension and those with normal blood pressure [3] Zhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-333. .
Additionally, in January of 2022, the FDA determined that enough scientific evidence exists to support “a qualified health claim” around the relationship between magnesium intake and a reduced risk of high blood pressure [4] FDA Announces Qualified Health Claim for Magnesium and Reduced Risk of High Blood Pressure. U.S. Food and Drug Administration. Accessed 5/20/2023. .
Magnesium plays a role in glucose metabolism and insulin sensitivity, and may help lower the risk of developing type 2 diabetes, according to Shachter.
A 2020 review in the European Journal of Nutrition found that higher intake of magnesium is associated with a decreased risk of type 2 diabetes [5] Veronese N, Demurtas J, Pesolillo G, et al. Magnesium and health outcomes: an umbrella review of systematic reviews and meta-analyses of observational and intervention studies. Eur J Nutr. 2020;59(1):263-272. . Another review of well-controlled studies found that magnesium supplementation improves blood sugar control in people with type 2 diabetes and may improve blood sugar and insulin sensitivity in people at high risk for diabetes [6] Veronese N, Dominguez LJ, Pizzol D, Demurtas J, Smith L, Barbagallo M. Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials. Nutrients. 2021;13(11). .
Magnesium status correlates with sleep quality—people with low magnesium tend to have poorer sleep quality, while those who are replete in magnesium tend to sleep better. “Magnesium plays a role in regulating neurotransmitters that promote relaxation and sleep, such as melatonin and gamma-aminobutyric acid (GABA),” explains Schachter.
A 2021 meta-analysis of a few small studies looked at the effect of magnesium supplements on sleep quality in older adults with insomnia. It found that those who took magnesium fell asleep about 16 minutes quicker than those who didn’t. Magnesium also increased sleep duration, but this difference wasn’t statistically significant [7] Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021;21(1). .
“Magnesium is believed to have calming effects on the brain and can reduce symptoms of anxiety,” says Schachter. A 2017 review of the effect of magnesium supplements on anxiety and stress found that magnesium supplementation may help alleviate mild anxiety, including anxiety related to premenstrual syndrome [8] Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. 2017;9(5). . However, more rigorous studies are needed before it’s clear if magnesium truly has an effect on anxiety.
Migraine is associated with magnesium deficiency, and supplementing with magnesium may help reduce the frequency and intensity of these headaches. A 2016 review of well-controlled studies found that magnesium supplementation significantly reduced frequency and intensity of migraine—however, the conclusion was based on both oral and intravenous (via an IV) applications of magnesium [9] Chiu HY, Yeh TH, Huang YC, Chen PY. Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials. Pain Physician. 2016;19(1):E97-E112. .
While research consistently suggests magnesium can reduce frequency and intensity of migraine, there is no consensus on what dosage should be used for migraine prevention. However, the International, American and European Headache Societies and the Neurological Academy recommend between 400 to 600 milligrams of magnesium daily for this purpose [10] Domitrz I, Cegielska J. Magnesium as an Important Factor in the Pathogenesis and Treatment of Migraine—From Theory to Practice. Nutrients. 2022;14(5). .
“Magnesium is important for bone health, as it helps regulate calcium levels in the body,” says Schachter. A 2021 review confirms this fact—people with lower magnesium intake tend to have lower bone mineral density and a higher risk of bone fracture. Studies in the review consistently showed that supplementing with magnesium citrate and other forms of magnesium helped improve bone mineral density and fracture risk [11] Rondanelli M, Faliva MA, Tartara A, et al. An update on magnesium and bone health. Biometals. 2021;34(4):715. .
Transparent Labs Magnesium Bisglycinate
Magnesium, the most underrated supplement in the vitamin and mineral industry is a high adsorption mineral. Transparent Labs has formulated 300mg magnesium biglycinate in each capsule to support muscle and nerve function, blood sugar control, blood pressure regulation and energy production.
While taking up to the RDA of magnesium citrate is safe, high doses can lead to loose stools or diarrhea, along with nausea and abdominal cramping. Though rare, large doses—more than 5,000 milligrams per day—of magnesium citrate laxative solutions or antacids have been associated with magnesium toxicity.
Magnesium citrate can also interact with certain antibiotics, medications for osteoporosis and other prescription drugs, so talk with your doctor before taking a magnesium supplement.
While magnesium citrate is generally considered safe when taken as directed, there are some cases in which it may be necessary to talk with a doctor before taking it, advises Schachter. People who are taking medications that may interact with magnesium (like certain antibiotics and medications for osteoporosis), people with kidney disease and those who are pregnant or lactating should consult their physician before taking magnesium citrate, or any other supplement.
If you’re taking magnesium citrate to relieve constipation and you’re still not able to have a bowel movement, it’s important to speak with a health care provider before increasing the dosage or continuing to take the supplement, cautions Schachter. “Constipation may be a symptom of an underlying medical condition, and a health care provider can help determine the appropriate treatment.”
