Key Takeaways
- Magnesium citrate helps relieve constipation by drawing water into the intestines.
- It supports muscle recovery and function during exercise.
- Magnesium citrate may help reduce the frequency of migraine headaches.
Magnesium citrate is your go-to for addressing constipation while also supporting health essentials like bone strength, nerve function, and heart rhythm. This multifaceted mineral offers more than digestive relief, potentially aiding in blood sugar regulation and sleep support.
Illustration by Ellen Lindner for Verywell Health
1. May Relieve Constipation
Magnesium citrate draws water into the intestines, softening stool (poop) and helping relieve occasional constipation. By easing bowel movements, it can reduce straining and prevent constipation-related issues like hemorrhoids or anal fissures.
Magnesium citrate is also commonly used to clear the bowels before a colonoscopy or similar procedure, though long-term or frequent use should be monitored to avoid potential side effects.
2. May Support Neurological Function
Magnesium is crucial for nerve signaling, allowing your brain and nervous system to control movement, sensation, and basic functions.
Proper nerve signaling supports mood, coordination, and cognitive function. This is why magnesium may help people with conditions like depression, anxiety, seizure disorders, or neurodegenerative diseases such as Parkinson’s disease.
3. May Aid Muscle Function and Recovery
Magnesium helps muscles contract and relax properly and supports enzymes that affect muscle performance during exercise. Taking magnesium supplements may aid in muscle recovery after intense workouts, though more research is needed to confirm the benefits.
4. 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.
5. May Help Prevent Migraine Headaches
Several studies, including one involving over 3,600 adults, suggest that magnesium may help reduce the frequency and intensity of migraine headaches. Magnesium citrate is highly absorbable, quickly providing the magnesium your body needs to support nerve and blood vessel function to manage migraines.
6. May Support Heart Health
Magnesium plays a key role in supporting heart function, including maintaining a steady heart rhythm and helping regulate blood pressure. Research suggests that higher magnesium levels are linked to a lower risk of heart disease.
Some studies also indicate magnesium may help reduce the risk of stroke and other cardiovascular issues, though more research is needed to fully understand its benefits.
7. Helps Reduce Risk of Type 2 Diabetes
The American Diabetes Association recommends magnesium supplementation only if you have a deficiency. Some studies suggest that magnesium may help improve blood sugar control, lower insulin resistance, and reduce the overall risk of developing type 2 diabetes. However, research results are mixed, and more studies are needed to confirm these potential benefits.
8. May Provide Sleep Support
Magnesium is sometimes used to help improve sleep quality, though research results are mixed. Some studies suggest it may help with relaxation and falling asleep, but more research is needed to determine how magnesium citrate affects sleep disorders, including insomnia and sleep apnea.
How Does Magnesium Citrate Work?
Magnesium citrate works in several key ways:
- Draws water into the intestines: Softens stool and helps relieve constipation
- Supports nerve signaling: Helps nerves send electrical signals, which is important for brain and nervous system function
- Aids muscle function: Supports proper muscle contraction and relaxation
- Supports bone health: Helps regulate calcium transport and contributes to strong bones
- Supports energy production and cellular function: Plays a role in hundreds of enzyme reactions that keep your cells working properly
By providing an easily absorbed form of magnesium, magnesium citrate helps your body function more efficiently and supports overall health.
Does Magnesium Citrate Cause 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.
Does It Interact With Any Medications?
Magnesium citrate can interact with certain medications, so it’s important to tell your healthcare provider about any prescriptions you take, including:
- Chemotherapy drugs
- Diuretics like furosemide (Lasix)
- Heart medications such as digoxin (Lanoxin) or calcium channel blockers (amlodipine, diltiazem)
- Steroids like prednisone
- Certain antibiotics, including doxycycline (Vibramycin) or ciprofloxacin (Cipro)
- Sodium polystyrene sulfonate for high potassium
Spacing magnesium citrate and these medications by two to three hours can reduce interactions, but confirm with your provider or pharmacist.
Overusing magnesium citrate or other osmotic laxatives can lead to fluid loss and electrolyte imbalances, especially in people with kidney problems or other medical conditions.
Who Shouldn’t Use Magnesium Citrate?
People who should avoid magnesium citrate include those with:
Magnesium citrate is generally considered safe during pregnancy and breastfeeding, but it’s best to check with your healthcare provider, as pregnant people are often more prone to magnesium deficiency.
How Much Magnesium Citrate Should I Take?
The recommended daily amount of magnesium is as follows:
| Age Group | Recommended Daily Magnesium |
| Adult males 19 to 30 | 400 milligrams (mg) per day |
| Adult females 19 to 30 | 310 mg per day |
| Adult males 31 to 50 | 420 mg per day |
| Adult females 31 to 50 | 320 mg per day |
| Pregnant people 19 to 30 | 350 mg per day |
| Pregnant people 31 to 50 | 360 mg per day |
Supplements should generally not exceed 350 mg per day, as magnesium is also found in foods like:
Using Magnesium Citrate as a Laxative: Follow the instructions on the packaging or from your healthcare provider. Effects usually occur within 30 minutes to six hours. Powdered mixes should be used within 36 hours. For children, check with a healthcare provider before use.
For Colon Procedures: When used for colon cleansing before procedures like a colonoscopy, follow your healthcare provider’s instructions carefully. Proper use is essential to ensure the colon is fully cleared; otherwise, the procedure may need to be rescheduled.
Can You Take Too Much Magnesium?
It’s possible to take too much magnesium. If you accidentally take more than the recommended amount of magnesium citrate, call Poison Control at 1-800-222-1222.
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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