Magnesium has taken center stage in the health and wellness community, gaining attention for its diverse benefits. This crucial mineral fuels various wellness trends, ranging from popular TikTok recipes like the “sleepy-girl mocktail” to specialized supplements aimed at enhancing focus, relaxation, and muscle recovery. However, not all forms of magnesium are identical. Each type serves a distinct purpose based on your health needs. Let’s delve into one specific form: magnesium citrate.
What is magnesium citrate?
Magnesium is a naturally occurring mineral abundant in foods such as dark leafy greens, nuts, and whole grains. In contrast, magnesium citrate is a synthetic form that “has to be manufactured,” explains Amanda Perrin, MS, RD, from Parsley Health, in an interview with Vogue.
According to Roxana Ehsani, MS, RD, CSSD, magnesium citrate is usually found in supplement or medication form, rather than in natural food sources. When magnesium interacts with citric acid through a laboratory process, it becomes “highly bioavailable,” indicating that the body can absorb it efficiently. It’s commonly available in capsules, tablets, and water-soluble powders.
The benefits of magnesium citrate
Primarily, magnesium citrate is recognized for its laxative properties, which help to “treat occasional constipation by drawing water into the intestine and softening stool,” notes Ehsani. Its high bioavailability supports metabolism and aids in the breakdown of macronutrients such as carbohydrates, amino acids, and fats, promoting smoother digestion.
Taken before bedtime, magnesium citrate can encourage relaxation and facilitate a morning bowel movement, as explained by Taylor Fazio, MS, RD, SPN, a wellness advisor at The Lanby, a New York City wellness club.
In addition to enhancing gut health, magnesium citrate is noted for its effectiveness in treating migraines. A 2022 article from the American Migraine Foundation states that it is often “most frequently recommended for migraine prevention,” with a daily intake of 300 to 600 mg as a tablet or capsule.
Moreover, Ehsani and Perrin highlight the potential benefits of magnesium citrate for improving bone density. A small study conducted in 2009 suggested that post-menopausal women with osteoporosis taking a daily oral dose of magnesium citrate for 30 days showed a suppression of bone turnover. Although these participants consumed approximately six times the recommended daily allowance, their findings continue to be referenced in contemporary discussions about magnesium and bone health.
How is magnesium citrate different than magnesium?
Magnesium is a naturally occurring mineral that plays a crucial role in hundreds of enzymatic reactions within the body, while magnesium citrate is a specific form produced by chemically combining magnesium with citric acid.
Who should not take magnesium citrate?
- Magnesium citrate is not advisable for individuals with kidney failure, electrolyte imbalances, or anyone experiencing diarrhea or loose stools.
- Those with certain digestive disorders, such as IBS, may find their symptoms exacerbated by magnesium citrate, according to Ehsani.
- This supplement may also interfere with medications, including antibiotics, diuretics, thyroid drugs, and bisphosphonates.
- Always consult a healthcare provider prior to initiating any supplement regimen.
How much should you take per day?
The National Institutes of Health recommends an average daily magnesium intake of 400 to 420 mg for adult men and 310 to 320 mg for adult women.
In conclusion, magnesium citrate offers a range of health benefits, particularly for digestion and migraine prevention. However, like any supplement, it is essential to consult a healthcare professional to determine if it is suitable for you and to understand the appropriate dosage.
