What Is Magnesium Citrate? Top 5 Health Benefits

Author's Bio: Katie Bailey, MS, RD, LD, FNC

Did you know that magnesium is involved in over 300 biochemical reactions in the body?

Everything from helping your muscles contract to helping you break down your food, and even how well you sleep at night.

Unfortunately, research shows that over 50% of the population do not get enough magnesium in their diet. And this is where supplementation can be really helpful.

One of the most popular and effective forms of magnesium is magnesium citrate.

And today we're breaking down what exactly it is, why it's so beneficial, and how to take it safely.

And if you love learning about natural ways to support and heal your gut, subscribe below for more videos about functional medicine for gut health.

[Video Transcript Below + Supplement Links Discussed In Video]

What Is Magnesium Citrate?

All right, so let's start with the basics. What exactly is magnesium citrate? So magnesium citrate is a compound that is made by combining the mineral magnesium with citric acid, which is a naturally occurring substance in citrus fruits. Now the result is a highly absorbable form of magnesium that the body can easily use.

There are several other different types of magnesium supplements like oxide, glycinate, malate, and L-threonate. But magnesium citrate stands out for a few reasons. The first is that it has excellent bioavailability, meaning that your digestive system easily absorbs it efficiently. It also has a mild laxative effect helping to relieve occasional constipation. And then lastly, it supports muscle relaxation, nervous system balance, as well as healthy digestion.

Top 5 Health Benefits of Magnesium Citrate

Now let's get into what you came here for, the five top health benefits of magnesium citrate and how it can help your body function at its best.

Improves Digestion and Relieves Constipation

So the first benefit is it helps to improve digestion and relieve constipation. So magnesium citrate acts as an osmotic agent, meaning it's going to gently help to pull water into the intestines. Now that's going to help to soften the stool as well as promote more regular bowel movements in a natural way without having to use harsh laxatives. It can be particularly helpful for constipation that's caused by stress, dehydration, low fiber and slow motility. And many people notice slight improvement in their constipation just within a few days of using it consistently.

We're going to talk about four more benefits next, but first, I'm Katie Bailey. I'm a registered dietitian at Flusso Nutrients, where we provide supplement education and professional quality supplements for you to make the world of nutrition supplements a little bit easier to navigate. As always, be sure to check with your main nutrition literate healthcare provider before starting anything new. As we can't know your full medical history to provide a personalized recommendation.

Supports Muscle Recovery and Reduces Cramping

The next benefit is that it helps to support muscle recovery and reduce cramping. So if you deal with tight muscles or spasms or post-workout soreness, magnesium citrate can really help the muscles relax and recover. So magnesium works hand in hand with calcium.

Calcium makes muscles contract well, magnesium helps them to relax. So without enough magnesium, your muscles can really stay tense causing cramps or pain. So athletes or active individuals, or even just people who are under a lot of chronic stress, could benefit from restoring their magnesium levels for better recovery and less stiffness.

Calms the Nervous System and Reduces Anxiety

The third benefit is that it helps to calm down our nervous system and can reduce anxiety. So one of magnesium's most understood benefits is how it can support our mental calmness as well as our emotional balance. So magnesium helps to regulate our neurotransmitters, things like GABA and serotonin, which promote relaxation, reduced anxiety, and better focus.

So magnesium citrate also helps to balance our HPA access, which is our body's main stress response system, making it easier to manage stress without feeling super overwhelmed or tense. Now, if you're someone who experiences irritability, anxiety, and restlessness, this form of magnesium may help to give you a more noticeable difference in how you feel.

Improves Sleep Quality

The next benefit is that it can improve sleep quality. So because of its calming effects on the nervous system, magnesium citrate is also really helpful for deep restorative sleep. It supports our melatonin production and helps to relax both the body and the mind, making it easier to fall asleep as well as stay asleep during the night. And many people find that taking magnesium citrate within an hour of going to bed decreases the nighttime awakenings as well as improves the sleep cycle.

Boosts Energy and Cellular Function

Now the last benefit I want to talk about today is that it can boost energy and cellular function. So this is one that surprises many people, but magnesium actually helps our body to produce energy. So it's a key component of ATP, which is the molecule that our cells use for energy. So when your magnesium levels are low, you may feel tired or sluggish or have brain fog, but by restoring magnesium, you help your cells work more efficiently, which is going to support better focus and stamina. So whether you're trying to boost productivity or improve workouts or just feel more energetic, magnesium citrate can help at a cellular level.

How to Use Magnesium Citrate

Alright, so how do you start using magnesium citrate in your daily routine? Well, it is available in capsule powder and liquid form and can be taken anytime during the day. But timing is probably going to depend on what your goal is. So for general wellness, most adults do well between 200 and 400 milligrams per day. And that can be taken with or without food for constipation relief, usually it's at higher dose once daily, sometimes two depending. And it's important to work with a practitioner to kind of figure out the dosage for you when it comes to helping bowel movements or also important to follow the label of the product that you're using.

For sleep or relaxation, try taking your dose in the evening within 30 to 60 minutes before bed. And because not all supplements are created equal, you want to make sure that you're choosing a high quality magnesium citrate supplement that is free from fillers and a lot of artificial ingredients, but also third party tested for purity.

Safety Considerations

Now while magnesium citrate is generally considered safe for most people, there are a few things to keep in mind. So taking too much magnesium can lead to loose stools or diarrhea because it does draw water into the intestines. So you always want to make sure that you're starting at a low dose and slowly increasing.

Now if you have kidney disease, you always want to make sure you're checking with a provider first before starting it, as your body might have a hard time excreting extra magnesium. Magnesium can also interfere with certain antibiotics as well as other medications.

So if you're already on medications or have underlying medical conditions, always a good idea to check with your provider first. And remember, magnesium citrate can be used short-term for occasional constipation, but it is not meant for long-term laxative use.

Final Thoughts

Alright, so let's recap. Magnesium citrate is one of the most absorbable and effective forms of magnesium. Offering benefits for digestion, muscle recovery, sleep, stress reduction, and energy. It's simple to add to your routine. Always want to start at a low dose and increases tolerated. Choose a clean brand and pay attention to how your body responds. So that's it for today.

Thank you for watching, and I'll see you in the next one. Bye.

Check out the high-quality supplements we discussed in this video - links below for your convenience!

1) Magnesium Citrate: https://flussonutrients.nutridyn.com/magnesium-citrate

2) MagCitrate Powder by Designs for Health: create an account here, then search the name "MagCitrate Powder by Designs for Health" - https://us.fullscript.com/welcome/flussonutrients

3) ALL PROFESSIONAL QUALITY SUPPLEMENTS: https://flussonutrients.nutridyn.com & https://us.fullscript.com/welcome/flussonutrients