It seems like we can’t escape the world of magnesium—and for good reason. The vital mineral has become the source of several wellness-focused trends, from the viral “sleepy-girl mocktail” on TikTok to supplements targeting focus, relaxation, and muscle recovery. Not all magnesium is the same, though. In fact, magnesium comes in a variety of forms, and each version targets different health issues. It’s time for you to meet—and maybe try—magnesium citrate.
What is magnesium citrate?
While magnesium is a naturally occurring mineral found in foods like dark, leafy greens, nuts, and whole grains, magnesium citrate “has to be manufactured,” Amanda Perrin, MS, RD, at Parsley Health tells Vogue.
“Magnesium citrate form is mainly found as a supplement or medication rather than occurring naturally in food in that exact form,” adds Roxana Ehsani, MS, RD, CSSD.
Perrin says that when magnesium is joined with citric acid (which happens in a lab via a chemical reaction), it makes it “highly bioavailable,” meaning it’s easy for your body to absorb. It’s often available in capsules, tablets, and water-soluble powder.
The benefits of magnesium citrate
Magnesium citrate is primarily known for its function as a laxative, which is used to “treat occasional constipation because it draws water into the intestine and softens stool,” Ehsani says. This bioavailability helps support metabolism and break down macronutrients, such as carbohydrates, amino acids, and fats, leading to smoother digestion.
“When taken before bed, magnesium citrate can promote both relaxation and a morning bowel movement,” Taylor Fazio, MS, RD, SPN, and wellness advisor for The Lanby, a New York City-based wellness and health members club, previously told Vogue.
In addition to promoting better gut health and digestion, magnesium citrate can also treat migraines. According to a 2022 article by the American Migraine Foundation, magnesium citrate is “most frequently recommended for migraine prevention,” taken daily as a tablet or capsule at a daily dose of 300 to 600 mg.
Ehsani and Perrin further note that the compound may be beneficial for bone density. A small study from 2009, for example, found that post-menopausal osteoporotic women who took a daily oral dose of magnesium citrate for 30 days helped suppress bone turnover. It should be noted that they took about six times the recommended daily dose, but the findings are still cited in more recent updates about the links between magnesium and bone health.
How is magnesium citrate different than magnesium?
Magnesium is a naturally occurring mineral used in hundreds of enzymatic reactions in the body.
Magnesium citrate is a specific form of magnesium created by attaching magnesium to citric acid through a chemical reaction.
Who should not take magnesium citrate?
- Magnesium citrate is not recommended for those with kidney failure, electrolyte imbalances, or anyone who may be dealing with diarrhea or loose stools.
- Magnesium citrate could also worsen symptoms for those with certain digestive conditions, such as IBS, Ehsani says.
- It may also interfere with medications such as antibiotics, diuretics, thyroid medications, and bisphosphonates.
- As with any supplement, it’s always recommended to consult a physician before taking.
How much should you take per day?
The National Institutes of Health recommends that the average daily amount of magnesium consumed should be 400 to 420 mg for adult men and 310 to 320 mg for adult women.