Magnesium Citrate Capsules Benefits, Side Effects and Dosage

What is Magnesium Citrate?

Magnesium citrate is a magnesium salt that comprises magnesium and citric acid. People commonly take magnesium capsules even though the mineral is an essential nutrient found in many foods.

Some doctors prescribe magnesium citrate as an over-the-counter preparation because it’s a saline laxative. It helps ease constipation and clear out the intestines by increasing water and fluids to flush out the bowels. Treating the occasional constipation is not the only application. You can take magnesium capsules for nutritional support to help the body through several health concerns (x).

What are Magnesium Citrate Capsules Benefits?

Magnesium is a workable and affordable way to help your body. It’s an essential and purposeful mineral, involved in over 300 enzymatic reactions in your body. The mineral regulates diverse responses in the body, helping your body absorb protein, support muscle and nerve function, and control blood glucose and blood pressure regulation. It’s also a short term asthma remedy, reduces migraine frequency and improves sleep and eases anxiety (x).

Your body also requires magnesium to assist in energy production and storage. The mineral contributes to the structural development of your bones, needing it to synthesize DNA and RNA, including antioxidant glutathione (x). Glutathione helps your body prevent damage from free radicals caused by oxidative stress and supports the immune system (x).

Approximately 99 percent of your body’s total magnesium is in your bones, muscles and non-muscular soft tissue (x). The main reason you want to maintain healthy levels of magnesium citrate is to avoid deficiencies that contribute to various health concerns and symptoms. These involve headaches, trouble sleeping, fatigue, and muscle spasms and aches (x).

Health benefits and uses:

  • Muscle relaxation and recovery
  • Nervous system regulator
  • Support healthy mood
  • Promote bowel movements and relieve constipation
  • Aid digestion and ease symptoms of indigestion
  • Convert food into energy
  • Support heart function
  • Fortify the immune system
  • Promote healthy teeth and bones

On the other hand, chronic low consumption of magnesium causes negative changes in your body, increasing the risk of illness and disease. These include migraine headaches, osteoporosis, type 2 diabetes, hypertension and cardiovascular disease (x).

Groups with Magnesium Deficiencies

Magnesium deficiency can happen when the consumption falls beneath the Recommended Daily Allowance (RDA). Certain groups are more likely to be deficient in magnesium because they have clinical conditions or lifestyle triggers (x). Here are some health concerns caused by magnesium deficiency:

Type 2 Diabetes

Urinary magnesium excretion increases for those who are insulin resistant. The magnesium loss happens secondary to higher glucose concentrations in the kidney, increasing urine production.

Gastrointestinal Diseases

Chronic diarrhea and dysfunctional fat absorption from Crohn’s disorder and celiac disease can cause magnesium deficiency.


Chronic alcoholism causes magnesium deficiencies due to negative nutrition and dietary status. They also have digestive problems, such as diarrhea, vomiting and fatty stools. These concerns result in pancreatitis and bowel dysfunction, resulting in extra excretion of magnesium via urine. Other deficiencies additionally occur, such as magnesium and vitamin D. Liver disease will soon follow.

Aging Population

As our bodies age, magnesium absorption in the digestive tract reduces and renal magnesium excretion increases. Dietary consumption of magnesium additionally lowers compared to the youthful population.

Fourteen randomized medical trials proved that aged and alcoholics had more to gain from magnesium supplementation than athletes and untrained healthy people because of deficiency (x).

Magnesium Citrate Capsules Health Benefits

Chronic low intakes of magnesium will create destructive changes in your body. Equally, taking adequate quantities of magnesium is helpful to your health. But talk with your doctor and discover if you need to increase your magnesium intake.

Magnesium Naturally Eases Depression

Over three million instances of depression occur in the United States each year, and 350 million are worldwide. The fee for antidepressant tablets is $34,000 per remedy, if medicine can call it a remedy, whilst magnesium is just pennies.

A conventional cure is antidepressant drugs that have a succession of serious side effects involving suicidal tendencies, feeling agitated, loss of appetite, not sleeping well and headaches. The harmful consequences offer enough sense to use a natural, safe and positive alternative such as magnesium (x).

Scientific research reports that magnesium treatment helps with rapid recovery from major depression. Also mentioned, excess calcium, while associated with a magnesium deficiency, can cause agitation, irritability, hallucinations and agitation. Taking 125 to 300mg of the supplement with each meal and before bed is helpful (x). But, talk to your doctor first.

PLOS One reports on the role of magnesium supplementation in treating depression through a scientific trial. The reports that magnesium is a low price but is a high-quality solution for mild-to-moderate signs of depression (x).

Muscle Recovery and Relaxation

After exerting the body like an athlete or doing laborious tasks, consider taking magnesium citrate to help you loosen up and recover properly. Eighteen expert cyclists competing in a three-week race took magnesium capsules. The effects showed that magnesium supplements that exceed recommended daily requirement have a modest impact on helping muscle integrity. Providing adequate quantities of magnesium promotes muscle restoration from strenuous and extreme exercising (x).

A study with distinctive people, such as healthy and untrained, elderly, athletic and alcoholic, applied various workouts to these individuals. It showed that athletes with enormously high magnesium didn’t benefit from extra supplementation. Those who showed they lacked the mineral in their system and consumed it experience benefits. So it shows the importance of ensuring enough magnesium in the body (x).

Relieve Symptoms of Indigestion and Help Digestion

Maintaining or restoring healthy levels of magnesium can help ease digestive health concerns. The evidence supports the supplement’s role as a digestive aid. Taking magnesium citrate might also restore your digestive organs, aid the salivary glands, help with protein breakdown in your stomach, and ease heartburn, small intestinal bacterial overgrowth and reflux disease (x).

Inflammatory bowel disease (IBD) can cause magnesium deficiency and is a common complication. As a good and bad situation, where the magnesium deficiency worsens with IBD, increasing magnesium supplements relieve IBS symptoms. Symptoms like cramping and bloating are eased with the supplement. Some patients show improvement with 700 mg per day (x, x).

Magnesium also helps relieve irritable bowel syndrome symptoms. Research supports using magnesium citrate to help treat this health concern while changing the diet and making lifestyle changes (x).

Promotes Bowel Movements and Relieves Constipation

Constipation happens, and most people find remedies by taking magnesium products, particularly magnesium citrate. Before taking any new supplement, speak to your medical doctor to see if it is right for you.

Constipation occurs when you have much less than three bowel movements a week. Your stools are hard, lumpy or dry, and painful or difficult to pass. You can alternate your diet, consume more water, and become more active to manage the determining cause of constipation (x).

Taking magnesium citrate capsules is also helpful. Supplements like magnesium citrate help constipation because the mineral pulls water into the intestines, loosening the dry stools and permitting them to pass (x).

Support Heart Function and Lowers High Blood Pressure

Several studies show magnesium supplements reduce atrial fibrillation, known as irregular heartbeats that are too slow or fast. Patients either take magnesium alone or in combination with medical drugs (x, x).

Studying the cause of strokes shows that higher magnesium intake may lower your chances of a stroke (x).

Hypertension and high blood pressure are risk factors for stroke and coronary heart disease. A trial lasting eight to 26 weeks reported that in addition to taking blood pressure drugs, participants also took magnesium to help lower their blood pressure. It was not significant, but a reduction in blood pressure occurred (x).

Another study showed that 1,173 people taking magnesium for 3 to 24 weeks decreased their high blood pressure (x).

Several studies support the use of magnesium citrate to prevent sudden cardiac death. A study done in the Netherlands found that lower magnesium levels may cause coronary artery disease (x).

Converts Food into Energy

Magnesium helps create hundreds of biochemical reactions in the body. It allows your physique to produce energy, protein formation, muscle movements, gene preservation and nervous system regulation.

Supporting these activities in your body is essential, especially as you age. Studies show magnesium performs an integral function in nerve characteristics and temper for those over 65 (x).

Helps Treat Type 2 Diabetes

Scientists found that people with diabetes have low magnesium levels, showing poor insulin control. These people’s healthy insulin function depends on magnesium.

The recommended dose for those with diabetes who are not getting enough magnesium is 500 mg daily. The dosage depends on your source of foods that lack enough magnesium. Always check with your private doctor first before starting a new supplement (x).

Researchers tried the oral supplements magnesium, like capsules on patients with type 2 diabetes. The researchers say the mineral helped raise good cholesterol and improved insulin sensitivity and metabolic control (x).

In fact, studies show that magnesium deficiency increases the risk of getting type 2 diabetes because of its association with insulin resistance. A study with 24 obese children, non-diabetic, had their magnesium levels monitored. Their insulin resistance was high. When the researchers added magnesium to the kid’s diet, insulin resistance lowered. Thus, magnesium supplementation in your diet is essential in avoiding type 2 diabetes (x).

Supports Healthy Teeth and Bones

Magnesium supports vitamin D in activating the growth and maintenance of bones and teeth. The mineral has an essential role for skeletal health. Deficiency in these two nutrients may cause various health concerns, like cardiovascular disease, metabolic syndrome (diabetes, obesity and high blood pressure) and skeletal deformities (x).

A clinical study revealed that rats given plenty of magnesium grew well and displayed fine muscle and bone development levels. However, those that did not get enough magnesium did not grow as well. The study showed that low magnesium levels could reduce growth, while plenty of amounts are vital for healthy growth (x).

Helps Support the Nervous System

Studies show taking magnesium capsules has several benefits for the body, which includes supporting the nervous system. Magnesium is essential for brain and neuromuscular transmissions and influences various neurological disorders, such as Parkinson’s, Alzheimer’s, epilepsy, and chronic pain.

Low magnesium levels in the body can lead to muscle weakness and nervous system dysfunction. Some say that low magnesium levels in the body can lead to various mental disorders. In the article “Maximizing Health and Well-Being While Flying,” it says the supplementation increases the level of magnesium in the body, so the muscles relax (x).

With the publication’s help, the National Library of Medicine (NLM) compiled information from many studies. It reported that about half the US population doesn’t consume enough magnesium. The apparent increase in neurological diseases might correlate with some deficiency of this vital mineral.

A report announced magnesium is an effective remedy for most neurological and mental disorders. Neurodegenerative diseases, including migraines, anxiety and depression, have supporting data on the benefits of taking this mineral. These may also help to prevent chronic pain (x).

Magnesium Citrate Capsules Dosage

Discuss your proper dosage of magnesium citrate capsules with your physician because the amount depends on your needs and health concerns. The recommendation is 300 to 400 mg a day as a dietary supplement on the average.

If you have a health concern, try gradually adding magnesium to your diet and see if there are positive changes. Age and diet have also determined the amount of magnesium your body needs. Talking with your doctor will help you decide what is best (x).

Magnesium Citrate Side Effects

Common side effects from taking magnesium citrate are stomach cramps, loose stools and diarrhea. Others include dizziness, increased sweating and upset stomach.

Avoid taking laxatives when taking magnesium because it’s hard for your body to absorb the supplement. Take other medicines two hours before or two hours after taking magnesium citrate (x).

Where to Buy Magnesium Citrate Capsules?

You can purchase Magnesium Citrate Capsules at The company is an industry-leading manufacturer and distributor of pure dietary supplements. is not just a consumer brand. It also supplies pure ingredients to other brands that distribute food and other supplement products. All products at are manufactured and tested according to current and proper manufacturing practices.

Are you interested in trying magnesium citrate as a dietary capsule supplement for its potential to support nervous system, cardiovascular health, digestive function, healthy aging, teeth and bone health? Contact to place an order today.

The Bottom Line

Magnesium is a useful and reasonably priced way to help your body regulate and stay balanced. Magnesium citrate is a necessary mineral and essential in over 300 enzymatic reactions in the body. The supplement regulates many vital functions, such as absorbing protein, supporting muscle function, controlling blood glucose and blood pressure regulation, and reducing inflammation.

The mineral supports the structural development of your bones, synthesizing DNA and RNA, including antioxidant glutathione. Oxidative stress is far less effective with this mineral, which helps the immune system. Most of the body’s magnesium is in bones, muscles and non-muscular soft tissue. The body requires the mineral to support energy production and storage.

Magnesium citrate supplementation has reduced symptoms such as chronic headaches, trouble sleeping, fatigue, mood swings, muscle spasms and aches. Magnesium citrate can reduce the risk of various health concerns based on documented studies relating to treating them.

Before reaching for aspirin or antidepressant, try taking magnesium citrate capsules. But make sure you speak with your doctor first.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Author: BulkSupplements Staff