What is the recommended magnesium citrate dosage? How does it interact with other medications? What are the potential side effects? Get all the answers in this comprehensive guide.

Magnesium Citrate Dosage and Usage

Magnesium citrate is a commonly used supplement and laxative. The recommended dosage varies depending on the intended use:

Nutritional Supplementation

• 19-30 years: Men, 400 mg/day; women, 310 mg/day; pregnant women (≤50 years), 350 mg/day; breastfeeding women (≤50 years), 310 mg/day
• >30 years: Men, 420 mg/day; women, 320 mg/day; pregnant women (≤50 years), 360 mg/day; breastfeeding women (≤50 years), 320 mg/day

Constipation/Laxative Use

• Adults: 195-300 mL PO in single daily dose or in divided doses with full glass of water
• Alternative: 2-4 tablets PO at bedtime
• Children 2-6 years: 60-90 mL PO once or divided doses; not to exceed 90 mL/24hr
• Children 6-12 years: 90-210 mL in single dose or in divided doses with full glass of water
• >12 years: 195-300 mL PO in single daily dose or in divided doses with full glass of water; alternatively, may administer 2-4 tablets PO at bedtime

Acid Indigestion

• 1 tablet twice daily or as directed by healthcare provider

Magnesium Citrate Interactions

Magnesium citrate can interact with various medications. Here are some of the key interactions to be aware of:

Contraindicated or Serious Interactions

• Baloxavir marboxil: Magnesium citrate decreases the level or effect of baloxavir marboxil by cation binding in the GI tract. Avoid or use an alternate drug.
• Demeclocycline, doxycycline, minocycline, oxytetracycline, tetracycline: Magnesium citrate decreases the levels of these drugs by inhibiting GI absorption. Avoid or use an alternate drug.
• Dolutegravir: Magnesium citrate decreases the level or effect of dolutegravir by cation binding in the GI tract. Avoid or use an alternate drug.
• Eltrombopag: Magnesium citrate decreases the levels of eltrombopag by inhibiting GI absorption. Contraindicated, separate administration by at least 4 hours.
• Potassium phosphates, IV: Magnesium citrate decreases the effects of IV potassium phosphates by cation binding in the GI tract. Avoid or use an alternate drug.

Monitor Closely Interactions

• Bictegravir: Magnesium citrate decreases the level or effect of bictegravir by cation binding in the GI tract. Modify therapy and monitor closely.
• Cabotegravir: Magnesium citrate decreases the level or effect of cabotegravir by cation binding in the GI tract. Modify therapy and monitor closely.
• Ciprofloxacin: Magnesium citrate decreases the levels of ciprofloxacin by inhibiting GI absorption. Use caution and monitor closely.
• Deferiprone: Magnesium citrate decreases the levels of deferiprone by enhancing GI absorption. Modify therapy and monitor closely.

Magnesium Citrate Safety and Side Effects

Magnesium citrate is generally well-tolerated, but it can cause some side effects, especially when used as a laxative:

Common Side Effects

• Diarrhea
• Abdominal cramps
• Nausea
• Vomiting

Serious Side Effects

• Dehydration
• Electrolyte imbalances (e.g., low potassium or sodium)
• Kidney problems (in those with pre-existing kidney disease)

To maintain potency and palatability, magnesium citrate should be refrigerated. Patients with certain medical conditions, such as intestinal blockage, severe stomach or bowel problems, or heart disease, should consult a healthcare provider before using magnesium citrate.

Dosage Forms and Strengths

Magnesium citrate is available in the following dosage forms and strengths:

• Liquid: 290 mg/5 mL
• Tablet: 100 mg (elemental magnesium)

Conclusion

In summary, the recommended magnesium citrate dosage varies depending on the intended use, such as nutritional supplementation, constipation/laxative, or acid indigestion. It is important to be aware of potential interactions, especially with certain medications, and to monitor for side effects, particularly when using it as a laxative. Proper dosing and administration, as well as consulting a healthcare provider, are key to ensuring the safe and effective use of magnesium citrate.

Magnesium citrate dosing, indications, interactions, adverse effects, and more

Dosing & Uses

AdultPediatric

Dosage Forms & Strengths

liquid

• 290mg/5mL

tablet

• 100mg (elemental)

Nutritional Supplementation

19-30 years: Men, 400 mg/day; women, 310 mg/day; pregnant women (≤50 years), 350 mg/day; breastfeeding women (≤50 years), 310 mg/day

>30 years: Men, 420 mg/day; women, 320 mg/day; pregnant women (≤50 years), 360 mg/day; breastfeeding women (≤50 years), 320 mg/day

Constipation/Laxative

195-300 mL PO in single daily dose or in divided doses with full glass of water

Alternative: 2-4 tablets PO at bedtime

Acid Indigestion

1 tablet twice daily or as directed by healthcare provider

Dosing Considerations

Should be refrigerated to maintain potency and palatability

Dosage Forms & Strengths

liquid

• 290mg/5mL

tablet

• 100mg (elemental)

Constipation/Laxative

2-6 years: 60-90 mL PO once or divided doses; not to exceed 90 mL/24hr

6-12 years: 90-210 mL in single dose or in divided doses with full glass of water

>12 years: 195-300 mL PO in single daily dose or in divided doses with full glass of water; alternatively, may administer 2-4 tablets PO at bedtime

Dosing Considerations

Should be refrigerated to maintain potency and palatability

Interactions

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Serious – Use Alternative (9)

• baloxavir marboxil

  magnesium citrate will decrease the level or effect of baloxavir marboxil by cation binding in GI tract. Avoid or Use Alternate Drug. Baloxavir may bind to polyvalent cations resulting in decreased absorption. Studies in monkeys showed concurrent use with calcium, aluminum, or iron caused significantly decreased plasma levels. Human studies not conducted.

• demeclocycline

  magnesium citrate decreases levels of demeclocycline by inhibition of GI absorption. Applies only to oral form of both agents. Avoid or Use Alternate Drug.

• dolutegravir

  magnesium citrate will decrease the level or effect of dolutegravir by cation binding in GI tract. Avoid or Use Alternate Drug. Administer dolutegravir 2 hr before or 6 hr after taking medications containing polyvalent cations

• doxycycline

  magnesium citrate decreases levels of doxycycline by inhibition of GI absorption. Applies only to oral form of both agents. Avoid or Use Alternate Drug.

• eltrombopag

  magnesium citrate decreases levels of eltrombopag by inhibition of GI absorption. Applies only to oral form of both agents. Contraindicated. Separate by at least 4 hours.

• minocycline

  magnesium citrate decreases levels of minocycline by inhibition of GI absorption. Applies only to oral form of both agents. Avoid or Use Alternate Drug.

• oxytetracycline

  magnesium citrate decreases levels of oxytetracycline by inhibition of GI absorption. Applies only to oral form of both agents. Avoid or Use Alternate Drug.

• potassium phosphates, IV

  magnesium citrate decreases effects of potassium phosphates, IV by cation binding in GI tract. Avoid or Use Alternate Drug. Magnesium decreases serum phosphate concentration by binding dietary phosphate. Use alternatives if available.

• tetracycline

  magnesium citrate decreases levels of tetracycline by inhibition of GI absorption. Applies only to oral form of both agents. Avoid or Use Alternate Drug.

Monitor Closely (16)

• bictegravir

  magnesium citrate will decrease the level or effect of bictegravir by cation binding in GI tract. Modify Therapy/Monitor Closely. Bictegravir can be taken under fasting conditions 2 hr before antacids containing Al, Mg, or Ca. Routine administration of bictegravir simultaneously with, or 2 hr after, antacids containing Al, Mg, or Ca is not recommended.

• cabotegravir

  magnesium citrate will decrease the level or effect of cabotegravir by cation binding in GI tract. Modify Therapy/Monitor Closely. Administer polyvalent cation products at least 2 hr before or 4 hr after taking oral cabotegravir.

• ciprofloxacin

  magnesium citrate decreases levels of ciprofloxacin by inhibition of GI absorption. Applies only to oral form of both agents. Use Caution/Monitor. Coadministration of ciprofloxacin with multivalent cation-containing products may reduce the bioavailability of ciprofloxacin by 90%. Administer ciprofloxacin at least 2 hours before or 6 hours after using these products. Use alternatives if available.

• deferiprone

  magnesium citrate decreases levels of deferiprone by enhancing GI absorption. Applies only to oral form of both agents. Modify Therapy/Monitor Closely. Deferiprone may bind polyvalent cations (eg, iron, aluminum, and zinc), separate administration by at least 4 hr between deferiprone and other medications (eg, antacids), or supplements containing these polyvalent cations.

• deflazacort

  magnesium citrate and deflazacort both decrease serum potassium. Use Caution/Monitor.

• fleroxacin

  magnesium citrate decreases levels of fleroxacin by inhibition of GI absorption. Applies only to oral form of both agents. Use Caution/Monitor. Separate by 2 hours.

• gemifloxacin

  magnesium citrate decreases levels of gemifloxacin by inhibition of GI absorption. Applies only to oral form of both agents. Use Caution/Monitor. Separate by 2 hours.

• ifosfamide

  ifosfamide, magnesium citrate.
  Either increases toxicity of the other by nephrotoxicity and/or ototoxicity. Modify Therapy/Monitor Closely. Monitor electrolytes and renal function.

• levofloxacin

  magnesium citrate decreases levels of levofloxacin by inhibition of GI absorption. Applies only to oral form of both agents. Use Caution/Monitor. Separate by 2 hours.

• moxifloxacin

  magnesium citrate decreases levels of moxifloxacin by inhibition of GI absorption. Applies only to oral form of both agents. Use Caution/Monitor. Separate by 2 hours.

• ofloxacin

  magnesium citrate decreases levels of ofloxacin by inhibition of GI absorption. Applies only to oral form of both agents. Use Caution/Monitor. Separate by 2 hours.

• omadacycline

  magnesium citrate will decrease the level or effect of omadacycline by inhibition of GI absorption. Applies only to oral form of both agents. Modify Therapy/Monitor Closely. Multivalent cation-containing products may impair absorption of tetracyclines, which may decrease its efficacy. Separate dosing of tetracyclines from these products.

• penicillamine

  magnesium citrate decreases levels of penicillamine by inhibition of GI absorption. Applies only to oral form of both agents. Use Caution/Monitor. Separate by 2 hours.

• sarecycline

  magnesium citrate will decrease the level or effect of sarecycline by inhibition of GI absorption. Applies only to oral form of both agents. Modify Therapy/Monitor Closely. Multivalent cation-containing products may impair absorption of tetracyclines, which may decrease its efficacy. Separate dosing of tetracyclines from these products.

• sodium phosphates, IV

  magnesium citrate decreases effects of sodium phosphates, IV by cation binding in GI tract. Modify Therapy/Monitor Closely. Magnesium decreases serum phosphate concentration by binding dietary phosphate. Use alternatives if available.

• vitamin D

  vitamin D increases levels of magnesium citrate by Other (see comment). Use Caution/Monitor.
  Comment: Vitamin D can increase serum magnesium concentrations, particularly in the presence of renal impairment. The combined use of vitamin D and magnesium-containing products should be avoided, if possible, in patients with chronic renal failure.

Minor (41)

• amikacin

  amikacin decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• amiloride

  amiloride increases levels of magnesium citrate by decreasing renal clearance. Minor/Significance Unknown.

• amphotericin B deoxycholate

  amphotericin B deoxycholate decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• bazedoxifene/conjugated estrogens

  bazedoxifene/conjugated estrogens decreases levels of magnesium citrate by Other (see comment). Minor/Significance Unknown.
  Comment: Magnesium shifted from blood to tissue storage.

• bendroflumethiazide

  bendroflumethiazide decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• bumetanide

  bumetanide decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• calcitonin salmon

  calcitonin salmon increases levels of magnesium citrate by decreasing renal clearance. Minor/Significance Unknown.

• chlorothiazide

  chlorothiazide decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• chlorthalidone

  chlorthalidone decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• conjugated estrogens

  conjugated estrogens decreases levels of magnesium citrate by Other (see comment). Minor/Significance Unknown.
  Comment: Magnesium shifted from blood to tissue storage.

• conjugated estrogens, vaginal

  conjugated estrogens, vaginal decreases levels of magnesium citrate by Other (see comment). Minor/Significance Unknown.
  Comment: Magnesium shifted from blood to tissue storage.

• cyclopenthiazide

  cyclopenthiazide decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• dextrose

  dextrose decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• dextrose (Antidote)

  dextrose (Antidote) decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• digoxin

  digoxin decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• doxercalciferol

  doxercalciferol increases levels of magnesium citrate by enhancing GI absorption. Applies only to oral form of both agents. Minor/Significance Unknown.

• drospirenone

  drospirenone increases levels of magnesium citrate by decreasing renal clearance. Minor/Significance Unknown.

• estradiol

  estradiol decreases levels of magnesium citrate by Other (see comment). Minor/Significance Unknown.
  Comment: Magnesium shifted from blood to tissue storage.

• estrogens conjugated synthetic

  estrogens conjugated synthetic decreases levels of magnesium citrate by Other (see comment). Minor/Significance Unknown.
  Comment: Magnesium shifted from blood to tissue storage.

• estrogens esterified

  estrogens esterified decreases levels of magnesium citrate by Other (see comment). Minor/Significance Unknown.
  Comment: Magnesium shifted from blood to tissue storage.

• estropipate

  estropipate decreases levels of magnesium citrate by Other (see comment). Minor/Significance Unknown.
  Comment: Magnesium shifted from blood to tissue storage.

• ethacrynic acid

  ethacrynic acid decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• furosemide

  furosemide decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• gentamicin

  gentamicin decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• glucagon intranasal

  glucagon intranasal increases levels of magnesium citrate by decreasing renal clearance. Minor/Significance Unknown.

• hydrochlorothiazide

  hydrochlorothiazide decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• ibandronate

  magnesium citrate decreases levels of ibandronate by inhibition of GI absorption. Applies only to oral form of both agents. Minor/Significance Unknown.

• indapamide

  indapamide decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• mannitol

  mannitol decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• mestranol

  mestranol decreases levels of magnesium citrate by Other (see comment). Minor/Significance Unknown.
  Comment: Magnesium shifted from blood to tissue storage.

• methyclothiazide

  methyclothiazide decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• metolazone

  metolazone decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• neomycin PO

  neomycin PO decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• nitrofurantoin

  magnesium citrate decreases levels of nitrofurantoin by inhibition of GI absorption. Applies only to oral form of both agents. Minor/Significance Unknown.

• paromomycin

  paromomycin decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• sodium polystyrene sulfonate

  sodium polystyrene sulfonate increases levels of magnesium citrate by decreasing renal clearance. Minor/Significance Unknown. Risk of alkalosis.

• spironolactone

  spironolactone increases levels of magnesium citrate by decreasing renal clearance. Minor/Significance Unknown.

• streptomycin

  streptomycin decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• tobramycin

  tobramycin decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• torsemide

  torsemide decreases levels of magnesium citrate by increasing renal clearance. Minor/Significance Unknown.

• triamterene

  triamterene increases levels of magnesium citrate by decreasing renal clearance. Minor/Significance Unknown.

Previous

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Adverse Effects

Frequency Not Defined

Abdominal cramping

Diarrhea

Electrolyte imbalance

Hypermagnesemia

Gas formation

Nausea/vomiting

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Next:

Warnings

Contraindications

Low sodium diet

Cautions

For occasional use only in treatment of constipation; prolonged use for constipation may cause serious adverse effects

To be used under the supervision of a physician when administered to patients with sodium or manesium restricted diet, kidney dysfunction, nausea/vomiting/abdominal pain with sudden change in bowel habits persisting over 2 weeks

Use with caution in patients with myasthenia gravis or other neuromuscular disease

Avoid use in renal failure, existing electrolyte imbalance, appendicitis or acute surgical abdomen, myocardial damage or heart block, fecal impaction or rectal fissures, intestinal obstruction or perforation, dehydration

Discontinue use and consult healthcare provider if bowel movement does not occur or rectal bleeding develops

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Pregnancy & Lactation

Pregnancy category: A

Lactation: Use in nursing mothers appears to be safe

Pregnancy Categories

A: Generally acceptable. Controlled studies in pregnant women show no evidence of fetal risk.

B: May be acceptable. Either animal studies show no risk but human studies not available or animal studies showed minor risks and human studies done and showed no risk. C: Use with caution if benefits outweigh risks. Animal studies show risk and human studies not available or neither animal nor human studies done. D: Use in LIFE-THREATENING emergencies when no safer drug available. Positive evidence of human fetal risk. X: Do not use in pregnancy. Risks involved outweigh potential benefits. Safer alternatives exist. NA: Information not available.

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Pharmacology

Mechanism of Action

Increases peristaltic activity of the colon; promotes bowel evacuation by causing osmotic retention of fluid

Absorption

15-30% absorbed

Onset: 0.5-6 hr or less

Elimination

Excretion: Urine (mainly)

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Images

No images available for this drug.

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Patient Handout

A Patient Handout is not currently available for this monograph.

Previous

Medscape prescription drug monographs are based on FDA-approved labeling information, unless otherwise noted, combined with additional data derived from primary medical literature.

Health Benefits, Nutrients per Serving, Preparation Information, and More

Written by WebMD Editorial Contributors

Reviewed by Dany Paul Baby, MD

on November 23, 2022.

Reading time: 3 minutes

In this Article

• Health Benefits
• Health Risks
• Amounts and Dosage

Magnesium has been referred to as “the forgotten electrolyte”. Like sodium, potassium, and calcium, magnesium becomes a positively charged ion (cation) in the body, where it is responsible for enabling and regulating muscular function. Magnesium is the fourth most abundant cation in the body, and is found in every tissue in the body.

Magnesium citrate is a form of magnesium often taken in supplement form. Magnesium citrate is a salt, an ionic compound, that contains positive magnesium ions and negative citrate ions — the same negative ions that form citric acid when combined with positive hydrogen ions.

The name is ambiguous and may refer to salts that have these ions in a 1:1 ratio, a 3:2 ratio, or other ratios. Magnesium citrate is formed by combining magnesium oxide with citric acid, a reaction that creates magnesium citrate and water.

Magnesium citrate dissolves readily in water, so it may be used in powder, capsule, or liquid form. This also makes it an excellent source of dietary magnesium which absorbs readily into the bloodstream and bodily tissues.

Magnesium citrate is a good source of magnesium ions that are needed throughout the body. Magnesium is needed in every tissue in the body. It works with nucleic acids to produce energy, and it is involved in more than 300 enzyme systems that regulate protein production, signal transmission in nerves and muscles, blood pressure, blood glucose, and other functions.

The health benefits of magnesium citrate include:

Digestion Regulation

Magnesium citrate causes the intestines to release water into the stool. This softens the stool and relieves constipation and irregularity. Magnesium citrate is more gentle than some of the other magnesium compounds and found as the active ingredient in many commercially available laxatives.

Muscle and Nerve Support

Magnesium is needed in order for muscles and nerves to function properly. Magnesium ions, along with calcium and potassium ions, provide the electrical charges that cause muscles to contract and that allow nerves to send electrical signals throughout the body.

Bone Strength

Magnesium citrate helps to regulate the transport of calcium across cell membranes, playing a key role in bone creation. The bones are also a reservoir that stores magnesium for the body. Approximately 60% of the body’s total magnesium is in the bones.

Heart Health

Magnesium helps to keep the heartbeat regular, by regulating conduction of the electrical signals that control the heart’s timing. Magnesium citrate is commonly used to prevent arrhythmia. Arterial stiffness is a risk factor related to atherosclerosis that can cause cardiovascular problems. Magnesium citrate helps to make the artery walls more flexible, reducing this risk.

It is estimated that half of the U.S. population does not get enough magnesium in their diets. This is surprising, as magnesium should be available in vegetables and other food sources. One explanation suggests that soils may have become depleted of magnesium, producing crops and vegetables that are also depleted.

Magnesium Deficiency

Magnesium deficiency can cause the following problems:

• Muscle spasms
• Fibromyalgia
• Cardiac arrhythmia
• Osteoporosis
• Migraine headaches

Under normal conditions for healthy individuals, excessive intake of magnesium citrate does not pose a health risk because the kidneys remove excess magnesium from the bloodstream.

Some people may experience diarrhea, nausea, and abdominal cramping when taking magnesium citrate supplements. If this happens, discontinue or reduce your dosage until these symptoms disappear.

Magnesium Toxicity

However, long-term use at very high doses (such as the dosages used for laxatives and antacids, which may be as high as 5,000 mg/day) may cause magnesium toxicity. Symptoms of magnesium toxicity include:

• low blood pressure
• nausea and vomiting
• facial flushing
• irregular heartbeat
• cardiac arrest

Do not take magnesium-based laxatives or antacids for more than once per week without consulting with your doctor.

The Recommended Dietary Allowance (RDA) for magnesium is 400-420 milligrams (mg) per day for adult men, and 310-320 mg per day for adult women. Women who are pregnant may increase this amount to 350-360 mg per day.

A normal diet will provide most of the RDA for magnesium, so most brands only recommend taking 250 mg/day as a supplement. Take capsules or tablets with a full 8 ounce glass of water and with a regular meal.

However, higher doses may be suggested if you are using magnesium citrate as a laxative or as an antacid. Follow the label directions, and do not use it as a laxative or antacid for more than 1 week without consulting a doctor.

Magnesium is readily available from food, and can be obtained from leafy vegetables, nuts, seeds, and whole grains. An easy way to remember this is to associate magnesium with fiber. In most cases, foods that are good sources of fiber are also high in magnesium.

As with all supplements, you should check with your doctor if you are considering adding magnesium citrate supplements to your diet.

Top Picks

When to determine magnesium deficiency and how to take it?

December 1, 2019

April 13, 2023

3 minutes

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ProWellness

Contents

• Do you need magnesium?
• Daily intake of magnesium
• How to take?

Disclaimer

Please note that all information posted on the site
Prowellness is provided for informational purposes only and is not a personal program, a direct recommendation for action, or medical advice. Do not use these materials for diagnosis, treatment, or any medical procedure. Consult your physician before using any technique or using any product. This site is not a specialized medical portal and does not replace the professional advice of a specialist. The Site Owner is not liable to any party who has suffered indirect or direct damage as a result of misuse of materials posted on this resource.

When is magnesium deficiency diagnosed and how should I take it?

Magnesium is important for the proper functioning of all systems and organs. He is involved in more than 500 reactions that occur in the human body. Without it, it is impossible to maintain the health of the cardiovascular system. A macronutrient deficiency threatens with hypertension, stroke, heart attack.

Many people do not get enough magnesium. It is found in grains and legumes, vegetables, nuts. However, soil depletion leads to a decrease in the concentration of the substance in plant products. In addition, it may not be absorbed due to digestive disorders, the use of antibiotics and certain other drugs, the use of large doses of vitamin D, K ₂ .

Every day, the human body spends magnesium on the synthesis of hormones, muscle contraction and heartbeat. Therefore, it is imperative to make up for its costs. A great way to do this is to take magnesium supplements.

Do you need magnesium?

It is almost impossible to determine magnesium deficiency by taking a blood test for vitamins. Almost 99% of the element is concentrated in muscle cells, bones and other tissues. And only 1% floats in plasma and extracellular fluid.

Attention! Even if the body spends 80% of the total accumulated magnesium, its level in the serum will not be shaken.

A good alternative to a blood test is a hair or nail test. But most cannot afford such a diagnosis. Therefore, there is only one option for detecting a lack of magnesium – symptomatic. The condition may be accompanied by:

• high cholesterol;
• atherosclerosis;
• stone formation;
• migraine;
• deficiency of calcium and potassium with sufficient consumption of foods rich in them;
• spasm of the calf muscles;
• overly pronounced PMS;
• mood swings;
• depression;
• caries;
• edema due to fluid retention in the body;
• muscle cramps;
• weakness.

Daily intake of magnesium

Attention! To find out how much magnesium you need to consume, calculate its amount using the formula: 5, mg x weight, kg. The maximum daily dosage is 800 mg.

The average intake of magnesium is shown in the table:

Age, gender	Daily intake of magnesium, mg
Infant up to 6 months	thirty
Infant up to 3 years	78
Child under 8	125
Children under 13	235
Adolescents under 18, women	370
Adolescents under 18, male.	420
grown men	400–420
adult women	320
Pregnant and lactating	360

How to take?

Magnesium supplements come in the form of tablets or capsules. You need to drink them with meals. It is important not to drink dietary supplements with milk and not to take them together with iron, calcium. The best combination – magnesium and B ₆ . These substances improve the absorption of each other.

Attention! The degree of digestibility of the element depends on the type of sodium salt from which the drug is made. Magnesium citrate is best absorbed. In second place are lactate, asparaginate, pidolate. On the last – oxide, sulfate.

The dosage of different drugs is different. Read the instructions for use carefully. Overdose is not terrible, since the element does not accumulate in the body. Its excess is excreted naturally. But still, it is not worth taking risks and drinking the drug in large quantities, as the balance of other nutrients may be disturbed.

Disclaimer

Please note that all information posted on the site
Prowellness is provided for informational purposes only and is not a personal program, a direct recommendation for action, or medical advice. Do not use these materials for diagnosis, treatment, or any medical procedure. Consult your physician before using any technique or using any product. This site is not a specialized medical portal and does not replace the professional advice of a specialist. The Site Owner is not liable to any party who has suffered indirect or direct damage as a result of misuse of materials posted on this resource.

Expert: Ekaterina Podvalenchuk An expert in nutrition and health

Reviewer: Ekaterina Vorobieva Adept of a healthy and active lifestyle

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The magic of magnesium is irresistible. It is taken by the author of The Four-Hour Workweek, Tim Ferriss, for sleep, anti-aging fighter Peter Attia, to saturate cells with energy, even Gwyneth Paltrow, from stress. And millions more customers around the world – for the heart, blood vessels, normalization of pressure and blood sugar levels, strengthening bones and, of course, from muscle spasms. Can they all be wrong? Reminder brought together experts and facts to figure it out.

Magnesium in short supply?

Magnesium is in the top of the most popular dietary supplements. There are at least three reasons for this.

• This metal really plays a very important role in the life of the organism. It is needed by mitochondria for energy production. Neurons – for the transmission of electrical impulses. Ribosomes of cells – for the synthesis of proteins. With its help, damaged DNA molecules are restored, muscles contract and cholesterol is excreted. Magnesium is involved in 500+ intracellular biochemical reactions and activates 300+ enzymes. And it is not produced inside the body. And this means that we are dependent on its receipt from the outside.
• According to frequently cited information, about 30% of Russians receive less than 70% of their daily intake of magnesium. But don’t panic! We found the original epidemiological study and hasten to reassure: it does not refer to all Russians, but only to 2000 patients of several clinics.
• Magnesium deficiency can be suspected by anyone, even if a standard analysis of plasma or blood serum showed that everything is normal. The catch is that 99% of magnesium is contained inside the cells (about 60% is in bone tissue, the rest is in the muscles, brain, kidneys and liver), from where it is released into the blood when necessary to maintain optimal concentration. So a normal level of magnesium in the blood does not exclude its deficiency at the cellular level. Therefore, popular health publications are often advised to focus on external signs of deficiency. And there are so many of them (from apathy and high blood pressure to irritability and caries) that making a “diagnosis” for yourself is as easy as shelling pears.

The true diagnosis of magnesium deficiency is a complex of tests, including ECG, myography, bone density, saliva, urine, nails and hair. Therefore, even if your legs often cramp, goosebumps appear or your eyelid twitches (these are the most characteristic signs of magnesium deficiency), only a specialist can establish the real cause.

Magnesium as medicine

The logic behind the use of magnesium in medicine is based on two principles.

1. If you have a deficiency, you must make up for it in order to eliminate the risk of complications.
2. Since magnesium is necessary for the performance of certain functions, it means that if they are impaired, it can be useful, even if there is no obvious or pronounced deficiency.

There are no questions about the first principle. A number of studies show that taking magnesium when deficient does indeed reduce the risk of complications such as heart attack—sometimes by more than a third (1, 2). The second principle is more difficult.

Based on the fact that magnesium is involved in biochemical processes that affect dozens of vital functions, it can be prescribed for almost any disease – like vitamins. Therefore, magnesium supplements are often taken “just in case” for conditions as diverse as osteoporosis, chronic fatigue syndrome, and even mental disorders, including depression. But at the same time, patients, especially those suffering from serious diseases, are never treated with magnesium alone.

So, without a placebo-controlled study, it is impossible to understand what exactly produced the therapeutic effect. There are too few such studies to draw definitive conclusions. In this situation, the most reliable criterion is the practical experience of medical specialists. To get first-hand information on the most proven uses of magnesium, we reached out to several experts.

Cardiovascular diseases

As an electrolyte (conductor of electrical signals), magnesium plays an important role in the functioning of the cardiovascular system. For example, if there are fewer magnesium ions in the cells of the heart, the electrolytic balance is disturbed. This is often observed in arrhythmia and acute coronary insufficiency. Therefore, injections of magnesium sulfate are indeed used in intensive care when a heart rhythm disorder is life-threatening.

It is believed that magnesium generally has a beneficial effect on blood pressure. A meta-analysis of 11 placebo-controlled trials found that magnesium supplementation in people with chronic disease did indeed reduce blood pressure, albeit slightly: systolic by an average of 4 mm and distolic by 2 mm. Previously, magnesium injections were also done during hypertensive crises (this is a sharp increase in pressure), says cardiologist Anton Rodionov.

But in fact, there is no point in using them for hypertension, because after a decrease in pressure, a “rebound” follows. Experiments on the use of magnesium injections in the treatment of acute myocardial infarction have also yielded conflicting results. One study found a 16% reduction in mortality. And the other two did not confirm this effect (1, 2).

But with additives, everything is more or less clear. “Dietary supplements with magnesium, in principle, cannot serve as medicines for cardiovascular pathologies,” says cardiologist and cardiovascular surgeon Alexei Utin. Anton Rodionov shares the same opinion: “Popular and widely sold drugs containing magnesium (panangin, asparkam) have neither an evidence base nor clinical meaning.”

Headache and migraine

One of the symptoms of magnesium deficiency is headaches and migraines. But does taking it help ease the headache? “If it were that simple, we would have beaten migraine a long time ago,” says neurologist Daria Korobkova from the University Headache Clinic. “Migraine is associated with the malfunctioning of pain neurons, its course depends on a huge number of factors, and magnesium is just one brick in this multicomponent scheme.” There are several small, placebo-controlled studies showing the effectiveness of magnesium in migraine prevention.

Therefore, the American Migraine Foundation recommends 400–500 mg of magnesium oxide per day for this purpose. According to Daria Korobkova, she also often recommends magnesium preparations as an additional remedy to her patients suffering from episodic and menstrual migraines (these subjects participated in clinical trials of magnesium). In her experience, magnesium “works well” in such cases, but she cannot call its effectiveness high.

Diabetes

Not all people with type 2 diabetes are magnesium deficient, and magnesium deficiency does not always lead to diabetes. However, there is clearly a connection between the two states. Magnesium is involved in the processing of glucose, and its deficiency reduces the sensitivity of cell receptors to insulin. Because of this, cells lose their ability to absorb sugar from the blood in the right amount. In addition, in type 2 diabetes, kidney function is often impaired, so too much magnesium is excreted from the body along with the liquid. This is theory. What about practice?

Attempts to use magnesium in the treatment of diabetes have yielded conflicting results, says endocrinologist Denis Lebedev. Although the subjects’ blood sugar levels decreased after taking the drugs, a test for glycated hemoglobin (a key indicator for controlling diabetes) did not reveal a statistically significant change. The authors of the meta-analysis came to the same conclusion, summarizing all the studies on this topic over the past six years, included in the largest scientific databases. The intake of microelements and vitamins is justified in old age and with food restrictions, Denis Lebedev believes. But not all diabetic patients need magnesium supplements. They are not appointed on a regular basis.

Muscle spasms

Magnesium is the first thought that comes to mind when you cramp your leg muscles at night. And in cases where seizures are caused by excessive exercise, and not by neurological diseases and age-related problems, this really has an effect, the authors of an authoritative Cochrane review conclude. Another thing is that, according to a special controlled study, this is more of a placebo effect. If you’ve ever suffered from calf cramps and experienced relief from taking magnesium supplements, you’ll find it hard to believe. But chiropractor and muscle pain expert Paul Ingram reminds us that we have no reason to expect that increasing blood levels of magnesium will benefit muscles. Because we just “don’t know how it works”.

Sleep disorders

Low magnesium levels correlate with insomnia. This is the only reinforced concrete argument in favor of taking magnesium for sleep disorders. Because the biology of how magnesium interacts with sleep is poorly understood. And studies of practical applications give conflicting results. The authors of one major review even suggest that magnesium supplements are prescribed simply because they are much cheaper than sleeping pills. But there are exceptions. In one small placebo-controlled study, the quality of sleep in subjects increased by as much as 75-85% in 4-6 weeks. At least in their own opinion.

Aleksey Moskalev, head of the laboratory of genetics of longevity and aging, also believes that magnesium in the form of citrate, malate or taurate has a calming effect before sleep. Neuroscientist and science podcast author Andrew Huberman agrees. True, he himself prefers magnesium L-threonate, which more effectively overcomes the blood-brain barrier, that is, it more actively penetrates from the blood plasma into the brain tissue. “200-400 mg about 30 minutes before bedtime has a powerful hypnotic effect,” says the scientist. But at the same time, it emphasizes that people with cardiovascular diseases should consult a doctor before such experiments.

Food additives

Magnesium supplements are available as tablets, powder, solutions, capsules, and even chewing gums. But in this case, it is not the form that matters, but the content.

Dosage . The recommended daily dose of magnesium is 300 mg for women and 400 mg for men. But there is an important nuance here: the more magnesium enters the body at a time, the worse it is absorbed in the intestines. Therefore, it is better to take it several times a day in small portions.

Composition . Which supplement to choose is also not just a matter of convenience. Due to the high chemical activity of magnesium, it makes no sense to take it in its pure form. (Unless for the sake of a laxative effect: it absorbs water, diluting the contents of the intestine.) Therefore, it is commercially available in the form of compounds with other substances, mainly organic acids. According to the principle of operation, these compounds do not differ from each other. The active ingredient in them is the same. Their task is simply to deliver magnesium to the small intestine, where it is absorbed into the blood. And everyone copes with this task. But how much magnesium gets from the intestines into the blood depends on the size and chemical properties of the molecules with which it is connected. And according to this parameter, additives differ. Here is the rating of dietary supplements according to the degree of absorption of magnesium.

MAGNESIUM GLUCONATE ⭐⭐⭐

Used in medicine for magnesium deficiency. It is sold in online stores under the names Mag-G, Magonate, Magonate Natal, Magtrate. May cause nausea and diarrhea.

MAGNESIUM OROTATE ⭐⭐⭐

Orotic acid magnesium salt. The magnesium content is just over 3%.

MAGNESIUM MALATE ⭐⭐

Magnesium salt of malic acid. The magnesium content is about 7%.

MAGNESIUM CITRATE ⭐⭐

The most popular form is magnesium with citric acid. The magnesium content is 5%.

MAGNESIUM L-THREONATE ⭐⭐

Magnesium salt of threonic acid. The patented formula – Magtein, is specially designed to facilitate the penetration of magnesium from the blood into the brain tissue. The magnesium content is about 3%.

MAGNESIUM TAURATE ⭐⭐

Connection with taurine molecule. The magnesium content is less than 4%.

MAGNESIUM OXIDE ⭐

Combination of magnesium with oxygen. The low level of bioavailability is compensated by the highest concentration of magnesium among dietary supplements – 50%. More often than other additives causes side effects – nausea, stomach cramps and diarrhea.

Iron, zinc and phosphorus, as well as oxalic acid, which is abundant in spinach and cabbage, can interfere with the absorption of magnesium into the blood from the small intestine. Magnesium also has a difficult relationship with calcium, which is also absorbed in the small intestine and competes with it for a place in the sun. But vitamin D, on the contrary, is friends with magnesium and enhances its absorption.

Transdermal magnesium

Despite the best efforts of manufacturers, the bioavailability of magnesium from dietary supplements remains quite low. Hence the idea to deliver it to the body in other ways. For example, through the skin.

Creams and sprays

And also gels, soaps, oils and lotions, mainly with magnesium chloride (it is in second place in magnesium concentration after oxide – 30%). The American naturopath Norman Shealy was the first to speak about their effectiveness. In 2005, he published a comparative table, from which it followed that by rubbing a cream with magnesium into the skin, you can fill the deficit much faster than with the help of nutritional supplements (in one and a half months, and not in six months). It is this research that is usually meant when it is repeated as a mantra that magnesium is better absorbed through the skin. The problem is that there is no study – only a brief abstract with conclusions is available. And several screening tests with animals and people did not confirm them. Apparently, the author rubbed not only magnesium. So in a large review of current research on this topic, transdermal use is not recommended.

Magnesium baths

This practice dates back to the 18th century, when a spa with unusual mineral water was opened in the English town of Epsom – a natural solution of Epsom salts (magnesium sulfate). Now this mixture is credited with various healing properties: it helps to relax and lose weight, relieves pain, and from the most toxic – “removes toxins”. But initially it was thought that she just had a laxative effect, which is closer to the truth: taking capsules or tablets with magnesium sulfate sometimes causes diarrhea.

The only study on the effects of magnesium baths was conducted in England, with 19 students from the University of Birmingham. For 12 minutes a day they lay in a solution of magnesium sulfate (1 g / 100 ml) at temperatures up to 55 degrees. At the end of the study, the concentration of magnesium in the blood increased in most of the subjects, albeit slightly. It had no effect on their health. But questions remain.

Magnesium molecules are small enough to penetrate the skin barrier. Magnesium ions labeled with fluorescent markers actually penetrate into the upper layer of the skin, using the openings of the hair follicles as a loophole. But for the cellular absorption of magnesium, special transport channels are needed, but there are none in the skin. How could magnesium get into the blood of students? There are several assumptions. The first is boring, but the most plausible: through the lungs with steam. The second is much more fun: due to the absorption of magnesium ions by the mucous membrane of the anus. In the same way, the body could absorb alcohol from a hot bath. But, as Paul Ingram rightly notes, if you really want to take magnesium (or alcohol), then it is more pleasant and easier to do it through your mouth.

Dietary supplements or food?

On this issue, all the experts we interviewed were unanimous. Why take a magnesium supplement at all if you are not deficient when there are so many tasty foods rich in this micronutrient around? Here are some examples.

• Dark Chocolate: One slice provides approximately 64 mg of magnesium (16% of the daily requirement).
• Avocado: One medium-sized fruit contains 58 mg of magnesium (15% of the daily requirement).
• Cashews: A 28g handful of nuts provides 82mg of magnesium (20% of the daily requirement).
• Brazil nuts: 100 g (approximately 12-15 pieces) cover the daily requirement for magnesium by 100%.
• Beans: A cup of boiled black beans provides 120 mg of magnesium (30% of the daily requirement).
• Banana: 37 mg magnesium (9% DV) per piece.
• Salmon: 178g half fillet contains 53mg magnesium (13% DV).

The benefits of normal food are not limited to the fact that it is tastier and more nutritious. There are two more important points.

Compatible. Dietary supplements with magnesium should not be taken together with antibiotics (tetracyclines and quinolones), because magnesium forms sparingly soluble compounds with them.