If you’re experiencing any form of digestive discomfort - from constipation to diarrhea and everything in between - you could reap some of the benefits of magnesium citrate. 

Magnesium is an essential mineral that every cell in the body requires to function. It’s crucial to your overall health, assisting in hundreds of cellular processes and promoting a healthy nervous system, brain, and muscular system. Magnesium citrate is a beneficial mineral for the digestive system, which is why it plays a large role in digestive and gut health.

In this guide, we’re breaking down some potential magnesium citrate powder benefits, exploring this compound in detail, and offering tips for incorporating it into your wellness routine if you choose to do so.

What is Magnesium Citrate?

Magnesium Citrate is composed of magnesium and citric acid. These compounds help to draw water into your gut, a process that may help expedite the digestive process by targeting your intestinal muscles, This can help relax your intestines and support regular, easy bowel movements.

Some research suggests that magnesium citrate is one of the most bioavailable forms of magnesium you can take. This means the supplement may be more easily absorbed into your bloodstream through your gut, allowing it to travel more quickly and efficiently throughout your body for maximum results.

Benefits of Magnesium Citrate

Magnesium is a cofactor, also known as a helper molecule, because it supports over 300 important cellular functions within your body—from your brain to heart, to muscles, to bones, magnesium is a key building block for your body’s processes.

Taking magnesium citrate is one way to support your gut function and digestive system. When absorbed by your body, magnesium citrate can help aid in digestion and offer a host of other benefits, like:

1. Promoting healthy digestion 

As mentioned above, one of the primary benefits of Magnesium Citrate is its digestive regulation support. Magnesium also helps your body generate the enzyme used to break down your food in your mouth and stomach.

2. Regulating the nervous system

Magnesium plays an important part in regulating your central nervous system. It balances the two main types of chemical messengers —glutamate and GABA—responsible for stimulating and calming you throughout the day. When these are in balance, you may feel more awake during the day and more restful at night.

3. Encouraging natural sleep

Some people take a magnesium supplement to help improve sleep and increase overall relaxation. This super mineral helps promote your body’s natural production of melatonin, the sleep hormone. Magnesium can also soothe and relax your muscles to get your body ready for bed.

4. Improving bone health

About 60% of your body’s magnesium is stored in your bones, where it plays a large role in bone health and strength. Magnesium works closely with your parathyroid hormones—compounds that absorbing and transporting calcium throughout your body. Since the connection between magnesium and calcium transport is critical, some studies have linked low magnesium levels to lower bone density.

5. Protecting heart and kidney health

Magnesium can also play a significant role in heart health by helping to stabilize blood pressure so that your heart doesn’t become overworked. High blood pressure can be a risk factor for cardiac and kidney conditions.

Things to Look Out For When Supplementing with Magnesium Citrate

Before you start taking any new medication or supplement:

  1. Talk to your healthcare provider – Lean on your healthcare providers anytime you’re interested in conquering a new wellness goal: their expertise can help you create a safe, personalized plan.
  2. Read labels carefully – Read product labels carefully to gain a full understanding of a product’s active and inactive ingredients. Ask your provider or your pharmacist how these ingredients might interact with any medications you’re currently taking.

It’s also important to note that intake levels are critical. If you consume too much magnesium citrate, it’s possible to experience unintended effects like:

  • Stomach cramps
  • Diarrhea
  • Nausea
  • Excessive gas or bloating
  • Vomiting
  • Dehydration

A certain amount of magnesium can be consumed through food. Magnesium is highest in plant-based foods like legumes and leafy greens. However, it’s very unlikely that you’ll consume excess amounts of magnesium through your diet. While magnesium deficiency isn’t common among healthy people in the US, people with certain health conditions might be at a higher risk for deficiency. The easiest and most accurate way to determine whether or not you have a deficiency is to request a blood test from your healthcare provider.

How to Use Magnesium Citrate

Magnesium citrate is one of several types of magnesium. As mentioned earlier, Magnesium citrate is considered one of the most bioavailable forms according to a few small studies. When a compound is highly “bioavailable,” it’s easy for your body to absorb and use quickly and easily. This makes magnesium citrate one of the best and most user-friendly options for supporting your digestion and overall health.

Before taking magnesium citrate, you’ll want to understand the different forms available and the best practices for starting this supplement.

Types of Magnesium Citrate

Magnesium citrate comes in three common forms:

  • Capsule/tables/soft gels – You can find magnesium citrate pills in the vitamin aisle at many grocery stores or online. They are a great resource when you are in need of some digestion support, in addition to providing other long-term health benefits.
  • Dissolvable powder – You can also purchase magnesium citrate as a water-soluble powder. One of the main magnesium citrate powder benefits is that you can mix it into any beverage of choice to give your digestion a boost—blend it into your morning smoothie or stir it into nighttime tea to unwind your mood, your muscles, and your digestive system.
  • Liquid – The liquid form of Magnesium Citrate comes in much higher dosages and is usually prescribed by a healthcare practitioner. For regular supplementation, the powders and capsules are usually better suited to offer support.

Tips for Using Magnesium Citrate

If you’re struggling with digestive issues brought on by a low-fiber diet, travel, stress, or other health conditions, magnesium citrate may lend some relief.

Here are some tips that can help you make the most of your magnesium citrate supplement:

  • Start small – Start with one or even half of one magnesium citrate capsule/tablet/soft gel/scoop of powder if you are experiencing digestive issues. This can help ease your system back into working smoothly and ensure you don’t experience unintentional effects we listed earlier.
  • Use moderately and start slow – Magnesium citrate tablets and powders can be taken in a daily dose, but you should slowly incorporate it into your daily routine.
  • Take at night – To support your body’s natural “rest and digest” cycle and provide overnight digestive support, take it before bed. This schedule can help support your body’s natural rhythm of digestive function.

Recommended Daily Intakes for Magnesium Citrate

Because magnesium citrate is a combination of magnesium and citric acid, it’s best to follow the recommended daily intake of Magnesium when using magnesium citrate. For adult men and women, the daily recommended dose of magnesium are:

  • Men: 400–420 mg/day
  • Women: 310–320 mg/day
  • Pregnant women: 350–360 mg/day

Incorporate Magnesium Citrate Into Your Bedtime Routine

Because of Magnesium’s critical role in your body and overall health, it’s always important to ensure you have enough of this mineral in your system. For those needing digestive support, Magnesium Citrate is a great option, providing both digestive relief and the other health benefits.

While you can take this supplement any time of the day, the powerful benefits of digestive relief combined with the ability to calm your mind and body make Magnesium Citrate an excellent addition to your bedtime routine. You can stir Magnesium Citrate powder into your evening tea or use a flavored powder for a soothing bedtime drink you’ll look forward to each night.

Magnesi-Om® is our daily Magnesium powder supplement for relaxation, sleep, and regularity. It combines 3 bioavailable forms of Magnesium—Citrate, Gluconate, and Acetyl Taurinate—with L-Theanine for added calm and brain health benefits. Drink 1 tsp in water every night as your relaxing nightcap!

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