The authors suggest that taking 600 mg of magnesium citrate appears to be a safe and effective prevention strategy. It’s important to always read the directions on the label of the product you use, since each product works a bit differently. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. However, treating occasional constipation is not the only use for magnesium citrate supplements — they are also taken for nutritional support. These are magnesium malate, magnesium citrate, magnesium taurinate, magnesium bis-glycinate chelate, and magnesium orotate. Digestive processes like moving stools through the intestine 6. You will need to talk about the benefits and risks to you and the baby. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, 25 Acidic Foods to Avoid and Healthier Alternatives. 30 Gluten-Free Recipes & detox juicing guide. Constipation is common and is usually not a reason to visit a doctor unless it becomes chronic or it is causing significant discomfort or pain. The Recommended Dietary Allowance (RDA) for magnesium is 400-420 milligrams (mg) per day for adult men, and 310-320 mg per day for adult women. Magnesium deficiency can cause the following problems: Under normal conditions for healthy individuals, excessive intake of magnesium citrate does not pose a health risk because the kidneys remove excess magnesium from the bloodstream. I've written about this extensively in this post, but it's worth … What is magnesium citrate? Magnesium Citrate Benefits. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. The Supplement Facts panel on a dietary supplement label declares the amount of elemental magnesium in the product, not the weight of the entire magnesium … Magnesium citrate is safe for most people to use in appropriate doses, but some people should avoid using it. There are many formulations of magnesium … Magnesium is an essential mineral for maintaining bone density, normal cardiac rhythmicity, pulmonary function and healthy blood glucose levels. Magnesium citrate is a laxative that works by softening the stool, which makes it easier to pass. While magnesium citrate is useful for this prevention of kidney issues, magnesium oxide may work even better for this purpose. Magnesium is critical to retain the health of your muscles, which include … Magnesium citrate is a good source of magnesium ions that are needed throughout the body. The bones are also a reservoir that stores magnesium for the body. However, depending on the reason you’re taking magnesium citrate, your doctor might tell you to take it on an empty stomach, at least one hour before or two hours after a meal. For many people, the first instinct to resolve constipation is to turn to an over-the-counter laxative, and in most cases, laxatives are safe to use once in a while. A magnesium citrate supplement is used for treating heartburn. Magnesium itself is an essential, multipurposed mineral involved in over 300 enzymatic reactions in the body. Having adequate levels is important for maintaining normal blood pressure and heartbeat rhythms, protecting against issues like hypertension and arrhythmia (irregular heartbeats). © 2005 - 2019 WebMD LLC. Calcium not only supports the development and maintenance of strong bones and teeth, but it's crucial for muscle and nerve function as well. Children should take between 60 to 195 milligrams per day, depending on their age (it’s best to check with your pediatrician first). Some people may experience diarrhea, nausea, and abdominal cramping when taking magnesium citrate supplements. The journal Magnesium Research reported that 300 mg elemental magnesium in the form of magnesium citrate had better results than magnesium oxide or magnesium amino-acid chelate. This helps lubricate the GI tract and soften stools, making it easier to pass a bowel movement. Trying picking a time of day to take magnesium and stick with it, since daily use of a moderate dosage may have the best effects. Energy production 4. In fact, it’s estimated that high urinary calcium is the cause of kidney stones in upward of 80 percent of cases. Magnesium is needed in every tissue in the body. Magnesium citrate is used to treat occasional constipation. The American Migraine Foundation report that people frequently use doses of … 1 reason to use any magnesium supplement is to help maintain adequate levels of this mineral in order to prevent deficiency. Magnesium citrate also increases water in the intestines. Magnesium citrate. Adequate magnesium may also play a part in keeping our muscles strong and healthy; this is an important strategy for preventing falls and fractures in the older population. Note that the numbers in parentheses (1, 2, etc.) It also helps manage anxiety, stress and insomnia, and has incredible benefits on the skin. Magnesium Helps with Weight Loss. Here’s a bit about the different types of magnesium citrate supplements that are available: Magnesium citrate is only one of a number of magnesium supplement options. It is considered to be one of the most absorbable forms of magnesium, an essential mineral that plays a key role in more than 300 metabolic reactions in the body. Magnesium Citrate is the magnesium salt of the organic substance, citric acid. Magnesium citrate helps to make the artery walls more flexible, reducing this risk. For a deeper dive into constipation, check out this article. Because our bodies can’t make magnesium, we must get this mineral from our diets or supplements. Magnesium citrate is a salt, an ionic compound, that contains positive magnesium ions and negative citrate ions — the same negative ions that form citric acid when combined with positive hydrogen ions. Not only can magnesium citrate help defend against deficiency symptoms like fatigue, muscle aches and trouble sleeping, but it’s also commonly used by doctors to alleviate constipation. Follow the label directions, and do not use it as a laxative or antacid for more than 1 week without consulting a doctor. When it comes to using magnesium supplements during pregnancy or giving magnesium to your child, it’s recommended that you check with your doctor first, although both are usually safe and can be beneficial. Another chelated type of magnesium bound to citric acid. It Has Benefits against Type 2 Diabetes. Note that the numbers in parentheses (1, 2, etc.) You Probably Have Low Potassium — Start Eating These 12 Foods. Exercising, sleeping enough, managing stress, and avoiding too much caffeine and alcohol are also important for staying “regular” and reducing reliance on laxatives. Magnesium citrate is mild when used in the recommended amounts, and may help result in a bowel movement. “Magnesium aspartate, citrate, lactate and chloride are the better-absorbed forms of magnesium.” Any supplements that dissolve well in liquid are … This is surprising, as magnesium should be available in vegetables and other food sources. As with all supplements, you should check with your doctor if you are considering adding magnesium citrate supplements to your diet. Magnesium citrate helps to regulate the transport of calcium across cell membranes, playing a key role in bone creation. That said, it’s possible for magnesium citrate side effects to occur, especially if you take a high dose for an extended period of time. Read Next: You Probably Have Low Potassium — Start Eating These 12 Foods. Because magnesium is an electrolyte that is particularly important for the muscles and nerve cells, using magnesium citrate may provide benefits like enhancing relaxation, increasing sleep quality. Magnesium citrate (Citrate of Magnesia, Citroma) is an OTC medicine that retains water in the intestines to relieve constipation. Here is how different forms of magnesium compare: Yes, it usually results in a bowel movement within 30 minutes to eight hours, depending on the type you take and the dosage. Top 12 Winter Vegetables to Eat & Grow (+ Benefits & Recipes), 17 Great Probiotic Foods for Better Gut Health, Detox Your Liver: Try My 6-Step Liver Cleanse, Apple Cider Vinegar Benefits and Uses (30! Magnesium supplements are available in a variety of forms, one of which is magnesium citrate. It is estimated that half of the U.S. population does not get enough magnesium in their diets. That’s not all. Tell your doctor if you are pregnant, plan on getting pregnant, or are breast-feeding. The length of time it takes to kick in depends on how much you take and how sensitive you are. Balance of nitric oxide in the body 9. Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate, and chloride [2,3]. High calcium levels in the urine can contribute to kidney stones. You may get relief from the discomfort of constipation by using a magnesium citrate supplement, which can relax your bowels and provide a laxative effect. Speak with your doctor before taking magnesium citrate, especially if you have: Other magnesium citrate side effects can include dehydration, weakness, abdominal pains and weight loss. Women who are pregnant may increase this amount to 350-360 mg per day. Magnesium is readily available from food, and can be obtained from leafy vegetables, nuts, seeds, and whole grains. Around half of this content is in your teeth and bones, with the rest in your tissue and vital organs. Magnesium citrate is an over-the-counter magnesium supplement made with a combination of salt and citric acid. The following are the main benefits of magnesium citrate. Magnesium and Constipation. Magnesium citrate interacts with some antibiotics. It Has Anti-Inflammatory Benefits. It is sometimes described as a “saline laxative” because it effectively works to relieve constipation and clear out the intestines. Adult men should generally stick with the recommended daily allowance of 400 to 420 mg/day, while adult women should stick with 310 to 320 mg/day. The absorption rate and bioavailability of magnesium supplements differs depending on the kind you use. Magnesium can usually be taken with or without food. Approximately 60% of the body's total magnesium is in the bones. When taken, water is drawn into the large intestine via a process called osmosis. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Well first, ... We know that inflammation is at the root of most diseases, and ... Magnesium Citrate vs. Chelate, Chloride Oil and Other Forms, Health Benefits (Including for Constipation). Magnesium citrate is an over-the-counter magnesium preparation made with a combination of salt and citric acid. Symptoms of magnesium toxicity include: Do not take magnesium-based laxatives or antacids for more than once per week without consulting with your doctor. Of the nine common forms of magnesium, there are five that are imperative to heart health. Magnesium can be taken at any time of day. Yes, as long as you take a low to moderate amount and not a high dose that causes loose stools repeatedly. A normal diet will provide most of the RDA for magnesium, so most brands only recommend taking 250 mg/day as a supplement. Neurotransmitter functions, including those involved in sleep and mood stabilization 8. Magnesium citrate is a good source of magnesium ions that are needed throughout the body. Taking magnesium citrate is one way to increase magnesium levels, especially since it has higher bioavailability than some other types of magnesium supplements. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! However, sometimes a patient may take higher doses, up to 900 milligrams daily, if working with a health care provider. Magnesium Citrate is a potent supplement that works to promote a healthy digestive system. Don’t forget to also aim to get magnesium naturally from a nutrient-dense diet full of anti-inflammatory plant foods. Research shows that usually types that dissolve in liquid are better absorbed in the gut than less soluble forms. The name is ambiguous and may refer to salts that have these ions in a 1:1 ratio, a 3:2 ratio, or other ratios. It is actually among the best absorbable magnesium forms, an important mineral that is needed in numerous metabolic reactions and processes in the body. Other magnesium citrate benefits include helping increase magnesium levels and prevent deficiency and supporting bone, nerve, muscle and heart health. Take capsules or tablets with a full 8 ounce glass of water and with a regular meal. Use magnesium citrate as ordered by your doctor. If a high dose is taken you can expect to have a bowel movement within about three hours. An easy way to remember this is to associate magnesium with fiber. Both magnesium citrate and magnesium oxide can be used as an osmotic laxative. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. With such a broad, comprehensive role in the body’s functioning, it’s no surprise that the benefits of magnesium are widespread. If you’re taking a low dose daily, such as before bed, it may kick in within 30 minutes but not encourage a bowel movement until the next morning. Potassium Magnesium Citrate is contraindicated for patients suffering from active urinary tract infections, improperly or insufficiently functioning kidneys, gastrointestinal obstructions, peptic ulcers, and for patients in whom there may be a delay or an arrest in the passage of the tablet through the oesophageal tract. Magnesium is needed in order for muscles and nerves to function properly. Rarely, serious side effects like slow/irregular heartbeat, mental/mood changes, persistent diarrhea, severe/persistent stomach/abdominal pain, bloody stools, rectal bleeding, decreased urination and allergic reactions. However, higher doses may be suggested if you are using magnesium citrate as a laxative or as an antacid. If using a magnesium citrate powder, start with a low dose, about half a teaspoon daily or 200 milligrams or less, and increase as needed to the full or recommended amount as stated on the product label. WebMD does not provide medical advice, diagnosis or treatment. Benefits of Magnesium Citrate. Arterial stiffness is a risk factor related to atherosclerosis that can cause cardiovascular problems. In tablet form, the the standard dosage recommendation is 100 mg/day, which might be taken in two to three divided doses. Magnesium citrate dissolves readily in water, so it may be used in powder, capsule, or liquid form. Read on learn more about magnesium citrate. Some research suggests that magnesium citrate, chelate and chloride forms are typically absorbed betterthan magnesium supplements in oxide and magnesium sulfate forms. The Office of Dietary Supplements (ODS), part of the National Institutes of Health, considers magnesium the fourth most abundant mineral in your body. The magnesium dosage that is right for you is based on factors like your medical condition, age, any symptoms you’re experiencing and how sensitive to this product you are. This form of magnesium is about 30% bioavailable, but it pulls water into the bowels giving it more of a laxative effect, which some may like if suffering from chronic constipation. However, long-term use at very high doses (such as the dosages used for laxatives and antacids, which may be as high as 5,000 mg/day) may cause magnesium toxicity. Related: Most Supplements Contain Magnesium Stearate — Is It Safe? Vitamin D and magnesium, along with calcium and vitamin K, can help regulate bone metabolism and maintenance of bone density. Magnesium is an essential mineral that’s very important for many aspects of health, since it’s involved in hundredsof bodily functions, including: 1. Dosage depends whether it is an adult or child being treated. Preventing magnesium deficiency is important because magnesium is needed for hundreds of different bodily functions, plus for warding off common symptoms like anxiety, trouble sleeping, aches, spasms, headaches and blood pressure changes. Low magnesium intake is linked to chronic inflammation, which … Magnesium citrate is popular because it costs less than many other magnesium supplements and has a relatively good bioavailability of 25-30%. Magnesium and citric acid have oppositely charged atoms, which causes an osmotic effect to take place in your digestive tract when you consume them together. Some research suggests that magnesium citrate, chelate and chloride forms are typically absorbed better than magnesium supplements in oxide and magnesium sulfate forms. How is this medicine (Magnesium Citrate) best taken? When used as a supplement, magnesium needs to be attached to another molecule to ensure absorption and use by the body. If you take a high dosage of magnesium citrate you might experience side effects, including diarrhea/loose stools. Magnesium is needed in every tissue in the body. Just don’t freeze magnesium citrate. This compound is commonly used in supplements. Magnesium citrate is sometimes described as a “saline laxative” because it effectively works to relieve constipation and clear out the intestines, thanks to its ability to increase water and fluids in the small intestine. And by relaxing the digestive tract, the magnesium citrate also helps it pass much more easily. Magnesium is a naturally occurring mineral that is important for many systems in the body, especially the muscles and nerves. It's an important mineral for women especially, since their calcium needs tend to exceed men's. This means that water enters the intestines and becomes absorbed by the stools. The absorption rate and bioavailability of magnesium supplements differs depending on the kind you use. Magnesium helps to keep the heartbeat regular, by regulating conduction of the electrical signals that control the heart's timing. Magnesium citrate is formed by combining magnesium oxide with citric acid, a reaction that creates magnesium citrate and water. Magnesium Citrate Review - Benefits and Side Effects. Below are general recommendations for magnesium citrate dosages: Here are tips for taking magnesium citrate: If you’re taking magnesium citrate for constipation or prior to bowel procedure, it should have an effect within about six to eight hours and sometimes in as little as 30 minutes.