How much magnesium citrate should you take. What are the recommended dosages for different age groups and conditions. What are the potential interactions and side effects of magnesium citrate. How can you safely use magnesium citrate as a supplement or laxative.

Understanding Magnesium Citrate: An Essential Mineral Supplement

Magnesium citrate is a popular form of magnesium supplement known for its high bioavailability and gentle laxative properties. This compound combines magnesium with citric acid, resulting in a readily absorbable form of this essential mineral. Its versatility makes it a go-to option for addressing various health concerns and nutritional needs.

Magnesium plays a crucial role in numerous bodily functions, including muscle and nerve function, energy production, and bone health. Despite its importance, many people don’t get enough magnesium through their diet alone, making supplementation necessary in some cases.

Why Choose Magnesium Citrate?

Magnesium citrate offers several advantages over other magnesium forms:

• High bioavailability, meaning it’s easily absorbed by the body
• Gentle laxative effect, helpful for those struggling with constipation
• Generally well-tolerated with fewer side effects than some other magnesium forms
• Available in various forms, including liquid and tablets, for convenient dosing

Recommended Magnesium Citrate Dosages for Adults

The appropriate magnesium citrate dosage can vary depending on age, gender, and specific health needs. Here are the general recommendations for adult daily magnesium intake:

• Men (19-30 years): 400 mg/day
• Women (19-30 years): 310 mg/day
• Men (over 30 years): 420 mg/day
• Women (over 30 years): 320 mg/day
• Pregnant women (50 years or younger): 350-360 mg/day
• Breastfeeding women (50 years or younger): 310-320 mg/day

It’s important to note that these recommendations are for total magnesium intake, including both dietary sources and supplements. When using magnesium citrate specifically as a supplement, the dosage may be lower, as it’s designed to complement your dietary intake.

Magnesium Citrate for Constipation Relief

When used as a laxative, the recommended dosage for adults is typically higher:

• 195-300 mL of liquid magnesium citrate taken orally in a single daily dose or divided doses
• Alternatively, 2-4 tablets taken at bedtime

Always consume magnesium citrate with a full glass of water to ensure proper hydration and enhance its laxative effect.

Magnesium Citrate for Acid Indigestion

For relief from acid indigestion, the standard dosage is:

• 1 tablet twice daily, or as directed by a healthcare provider

Magnesium Citrate Dosages for Children

When it comes to children, magnesium citrate is primarily used as a laxative for constipation relief. The dosage varies based on age:

• 2-6 years: 60-90 mL orally, once or in divided doses (not to exceed 90 mL/24 hours)
• 6-12 years: 90-210 mL in a single dose or divided doses
• Over 12 years: Same as adult dosage (195-300 mL)

As with adults, children should consume magnesium citrate with a full glass of water. It’s crucial to consult a pediatrician before administering magnesium citrate to children, especially for those under 2 years of age.

Potential Interactions with Magnesium Citrate

While magnesium citrate is generally safe, it can interact with various medications, potentially affecting their absorption or effectiveness. Here are some notable interactions:

Antibiotics

Magnesium citrate can decrease the absorption of certain antibiotics, including:

• Tetracycline
• Doxycycline
• Minocycline
• Ciprofloxacin

To avoid this interaction, take these antibiotics at least 2 hours before or 4-6 hours after magnesium citrate.

HIV Medications

Some antiretroviral drugs used to treat HIV can be affected by magnesium citrate:

• Dolutegravir
• Bictegravir
• Cabotegravir

These medications should be taken at least 2 hours before or 6 hours after magnesium citrate to ensure optimal absorption.

Other Medications

Additional drugs that may interact with magnesium citrate include:

• Baloxavir marboxil (antiviral)
• Eltrombopag (used to treat low platelet counts)
• Deferiprone (iron chelator)

Always consult your healthcare provider or pharmacist about potential interactions between magnesium citrate and any medications you’re taking.

Precautions and Side Effects of Magnesium Citrate

While magnesium citrate is generally well-tolerated, there are some precautions to keep in mind:

Common Side Effects

• Diarrhea
• Abdominal cramping
• Nausea

These side effects are usually mild and resolve on their own. If they persist or become severe, consult your healthcare provider.

Precautions

Certain individuals should use magnesium citrate with caution or avoid it altogether:

• People with kidney problems
• Those with heart conditions
• Individuals on a magnesium-restricted diet
• Pregnant women (unless directed by a healthcare provider)

Excessive use of magnesium citrate can lead to magnesium toxicity, characterized by symptoms such as low blood pressure, confusion, and muscle weakness. If you experience these symptoms, seek medical attention immediately.

Proper Storage and Handling of Magnesium Citrate

To maintain the potency and palatability of magnesium citrate, proper storage is essential:

• Refrigerate liquid magnesium citrate after opening
• Store tablets in a cool, dry place away from direct sunlight
• Keep all forms of magnesium citrate out of reach of children
• Check the expiration date before use and discard any expired product

By following these storage guidelines, you can ensure that your magnesium citrate remains effective and safe to use.

Maximizing the Benefits of Magnesium Citrate Supplementation

To get the most out of your magnesium citrate supplement, consider the following tips:

Timing Your Doses

The best time to take magnesium citrate can depend on your specific needs:

• For general supplementation: Take with meals to improve absorption and minimize potential digestive side effects
• For constipation relief: Take before bedtime to encourage bowel movement in the morning
• For better sleep: Consider taking 1-2 hours before bedtime, as magnesium may have a calming effect

Combining with Other Nutrients

Magnesium works synergistically with several other nutrients:

• Vitamin D: Helps improve magnesium absorption
• Calcium: Magnesium is crucial for proper calcium utilization in the body
• B vitamins: Work together with magnesium in various metabolic processes

Consider a balanced supplement regimen that includes these complementary nutrients for optimal health benefits.

Monitoring Your Intake

While magnesium citrate is generally safe, it’s possible to consume too much. Keep track of your total magnesium intake from both dietary sources and supplements to avoid exceeding the recommended upper limit of 350 mg per day from supplements alone.

Alternative Forms of Magnesium Supplements

While magnesium citrate is popular and effective, there are other forms of magnesium supplements available, each with its own benefits:

Magnesium Glycinate

This form is known for its high bioavailability and gentle effect on the digestive system. It’s often recommended for those who experience digestive discomfort with other forms of magnesium.

Magnesium Oxide

While less bioavailable than magnesium citrate, this form is more concentrated, making it a good choice for those needing higher doses. It’s also commonly used as a laxative.

Magnesium L-Threonate

This form is believed to be particularly effective at crossing the blood-brain barrier, potentially offering cognitive benefits.

Magnesium Chloride

Often used in topical applications, this form can be absorbed through the skin and may be beneficial for muscle soreness and skin conditions.

The choice of magnesium supplement should be based on your specific health needs and any side effects you may experience. Consult with a healthcare provider to determine the best form for you.

Frequently Asked Questions About Magnesium Citrate

To address common concerns and provide clarity on the use of magnesium citrate, here are answers to some frequently asked questions:

Can I take magnesium citrate daily?

Yes, magnesium citrate can be taken daily as a supplement, but it’s important to stick to the recommended dosages. For long-term use, consult with a healthcare provider to ensure it’s appropriate for your individual needs.

How quickly does magnesium citrate work as a laxative?

When used as a laxative, magnesium citrate typically produces a bowel movement within 30 minutes to 6 hours after ingestion. The exact timing can vary from person to person.

Can magnesium citrate help with muscle cramps?

Yes, magnesium plays a crucial role in muscle function, and supplementation with magnesium citrate may help alleviate muscle cramps, particularly if they’re related to a magnesium deficiency.

Is it safe to take magnesium citrate during pregnancy?

Pregnant women should consult with their healthcare provider before taking magnesium citrate. While magnesium is important during pregnancy, the dosage and form of supplementation should be carefully monitored.

Can magnesium citrate interfere with sleep?

On the contrary, magnesium citrate may actually improve sleep quality for some individuals. Magnesium plays a role in regulating neurotransmitters that are involved in sleep. However, if taken in high doses, it might cause digestive discomfort that could interfere with sleep.

How does magnesium citrate compare to other laxatives?

Magnesium citrate is considered a saline laxative, which works by drawing water into the intestines to soften stool and promote bowel movements. It’s generally gentler than stimulant laxatives but may work more quickly than bulk-forming laxatives.

Can I mix magnesium citrate with other drinks?

While it’s typically recommended to take magnesium citrate with water, some people mix it with clear juices to improve the taste. However, avoid mixing it with milk or antacids, as these can interfere with its effectiveness.

Remember, while these answers provide general guidance, it’s always best to consult with a healthcare professional for personalized advice on using magnesium citrate, especially if you have specific health concerns or are taking other medications.

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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• 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.

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Adverse Effects

Frequency Not Defined

Abdominal cramping

Diarrhea

Electrolyte imbalance

Hypermagnesemia

Gas formation

Nausea/vomiting

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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.

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

How Much Should You Take per Day?

Studies have found beneficial effects of magnesium when taken in doses ranging from 125–600 mg per day. However, the recommended dosage may vary depending on your needs.

Magnesium is a mineral that you need to stay healthy.

It’s crucial for many functions in your body, including energy metabolism and protein synthesis. It also contributes to proper brain function, bone health, and heart and muscle activity (1).

Magnesium is found naturally in foods like nuts, leafy green vegetables, and milk products (2).

Supplementing with this vital nutrient has been linked to many benefits, including constipation relief and improved blood sugar regulation and sleep.

This article reviews different types of magnesium supplements and how to determine the best daily dosage for your needs.

Magnesium is essential for maintaining proper health.

However, low magnesium intake is relatively common.

It’s primarily found in people who follow a typical Western diet, which contains processed foods and refined grains and can lack foods like leafy green vegetables and legumes, which provide magnesium and other important nutrients (3, 4).

The table below shows the recommended daily allowance (RDA) or adequate intake (AI) of magnesium for adults, infants, and children (2).

Age	Male	Female
Birth to 6 months (AI)	30 milligrams (mg)	30 mg
7–12 months (AI)	75 mg	75 mg
1–3 years (RDA)	80 mg	80 mg
4–8 years (RDA)	130 mg	130 mg
9–13 years (RDA)	240 mg	240 mg
14–18 years (RDA)	410 mg	360 mg
19–30 years (RDA)	400 mg	310 mg
31–50 years (RDA)	420 mg	320 mg
51+ years (RDA)	420 mg	320 mg

For pregnant people 18 or older, the requirements are increased to 350–360 mg per day (2).

Certain diseases and conditions are associated with magnesium deficiency, including high blood pressure, type 2 diabetes, and alcohol use disorder (5, 6, 7).

Taking a magnesium supplement may help increase magnesium levels in those who have a higher risk of deficiency or don’t consume enough through their diet.

Summary

The RDA for magnesium for adults is 310–420 mg, depending on age and sex.

Many forms of magnesium supplements are available.

The most important thing to consider before deciding on a supplement is its absorption rate, or how well the supplement is absorbed by your body.

Here are brief descriptions of the most common magnesium supplements.

Magnesium gluconate

Magnesium gluconate comes from the magnesium salt of gluconic acid. In one older animal study, it was shown to have the highest absorption rate among other types of magnesium supplements (8).

Magnesium oxide

Magnesium oxide has the highest amount of elemental, or actual, magnesium per weight. However, it’s poorly absorbed. Studies have found that magnesium oxide is essentially insoluble in water, making absorption rates low (9).

Magnesium citrate

In magnesium citrate, magnesium in salt form is combined with citric acid. Magnesium citrate is absorbed relatively well by the body and has high solubility in water, meaning it mixes well with liquid (9, 10).

Magnesium citrate is found in pill form and commonly used as a saline laxative before a colonoscopy or major surgery.

Magnesium chloride

Like magnesium gluconate and citrate, magnesium chloride has been observed to be well absorbed by the body (2).

It’s also available as an oil that can be applied topically, but further studies are needed to fully understand how well magnesium in this form is absorbed through the skin (11).

Magnesium hydroxide

Magnesium hydroxide, also known as milk of magnesia, is commonly used as a laxative to treat constipation and in some antacids to treat heartburn (2, 12).

Magnesium aspartate

Magnesium aspartate is another common magnesium supplement that is highly absorbable by the body (4, 13).

Magnesium glycinate

Magnesium glycinate has been shown to have a relatively good absorption rate with less of a laxative effect.

According to some older research, this is likely because it’s absorbed in a different area of your intestine compared with many other forms of magnesium supplements (14).

Summary

Many types of magnesium supplements are available. It’s important to consider the absorption rate of supplements before making a purchase.

Whether you are dealing with acute or chronic constipation, it can be uncomfortable.

Magnesium oxide and magnesium hydroxide are two magnesium compounds commonly used to promote bowel movements (15).

Magnesium hydroxide, or milk of magnesia, works as a laxative by pulling water into your intestines, which helps soften your stool and ease its passage (12).

The recommended dose depends on the product. Always follow the dosage instructions.

Exceeding the recommended intake could cause watery diarrhea or electrolyte imbalances (16).

Due to its laxative effect, milk of magnesia is generally used to treat acute constipation and not usually recommended for chronic cases.

Magnesium citrate is another magnesium supplement used to treat constipation, which helps draw water into the intestine to improve the consistency of stool (17).

The standard dose for magnesium citrate is 240 milliliters (mL) per day, which can be mixed with water and taken orally.

Summary

Magnesium citrate and magnesium hydroxide are common magnesium compounds used to treat constipation. For best results, always follow standard dosage recommendations on the label.

Adequate magnesium levels are important for a good night’s sleep. Magnesium can help your mind relax and your body achieve deep, restorative sleep.

In fact, older studies in rats have shown that suboptimal magnesium levels led to poor sleep quality (18).

Currently, a limited number of studies have studied the effects of magnesium supplements on sleep quality, making it difficult to recommend a specific daily dose.

However, one review found that older adults with insomnia who took between 320–729 mg of magnesium per day from magnesium oxide or magnesium citrate were able to fall asleep significantly faster compared to a placebo (19).

Summary

Based on limited research, taking 320–729 mg of magnesium daily may help you fall asleep faster.

People with diabetes may be more likely to have low magnesium levels (20, 21).

High blood sugar levels can increase magnesium loss through urine, causing low magnesium levels in your blood.

Studies have shown that magnesium supplements may help regulate blood sugar by managing insulin action (22).

Insulin is a hormone that helps control blood sugar levels by signaling your cells to take in sugar from your blood.

One 3-month study in 42 people with diabetes found that supplementing with 250 mg of magnesium per day in the form of magnesium gluconate, oxide, and lactate improved levels of insulin, insulin resistance, and hemoglobin A1c, a marker of long-term blood sugar control (23).

However, another 2014 study found that people with diabetes and normal magnesium levels who received a daily total of 360 mg of magnesium from magnesium lactate showed no improvements in blood glucose regulation or insulin sensitivity over a 3-month period (24).

Therefore, more recent, high quality studies are needed to understand the effects of magnesium on blood sugar control for people with diabetes.

Summary

Doses of 250 mg of magnesium supplements daily have been shown to improve blood glucose levels in patients with diabetes, but more research is needed.

Many conditions can cause muscle cramps.

Since magnesium is key to muscle function, a deficiency may cause painful muscle contractions.

Magnesium supplements are often marketed to prevent or improve muscle cramping.

Though research on magnesium supplements for muscle cramping is mixed, one older study found that participants who received 300 mg of magnesium daily for 6 weeks reported fewer muscle cramps compared with those who received a placebo (25).

Another study noted the ability of magnesium supplements to reduce the frequency of leg cramps during pregnancy, reporting that those who took 300 mg of magnesium daily experienced less frequent and less intense leg cramps, compared with those who took a placebo (26).

Still, more research is needed, as several other studies have found no effect of magnesium supplements on leg cramps (27, 28, 29).

Summary

Although further research is needed on magnesium and muscle cramps, taking 300 mg of magnesium daily may help decrease symptoms.

Studies have shown that magnesium deficiency may increase your risk of depression (30).

In fact, taking a magnesium supplement may improve depressive symptoms in some people.

One study found that taking a total of 248 mg of magnesium (from 2,000 mg of magnesium chloride) per day improved depressive symptoms in those with mild to moderate depression (31).

Moreover, another study found that taking 305 mg of magnesium (from 500 mg of magnesium oxide) for 8 weeks led to significant improvements in symptoms of depression in people with low magnesium levels (32).

While magnesium supplements may improve depression in those with magnesium deficiency, further research is needed to know if they can alleviate depression in those with normal magnesium levels.

Summary

Supplementing with 248–305 mg of magnesium per day has been shown to improve mood in people with depression and low magnesium levels.

Various studies on magnesium supplements’ effects on exercise performance have found mixed results.

For example, one older study that used a dose of 365 mg of magnesium daily showed no significant change in exercise performance or muscle gain (33).

Researchers concluded that athletes who aren’t deficient in magnesium are unlikely to benefit from supplementation (33).

However, another 2014 study found that volleyball players who took 350 mg of magnesium per day showed improved athletic performance, compared with a control group (34).

Summary

Supplementing with magnesium at doses of 350 mg or higher per day may boost exercise performance, but results are mixed.

Premenstrual syndrome (PMS) is a group of symptoms, including water retention, agitation, and headaches, that many experience about 1–2 weeks before their period (35).

Some older research has found that supplementing with magnesium may help improve PMS symptoms.

One older study found that taking 200 mg of magnesium (from magnesium oxide) daily improved water retention associated with PMS (36).

Another 2010 study found that supplementing with 250 mg of magnesium helped relieve PMS symptoms more effectively when combined with 40 mg of vitamin B6 (37).

Summary

Magnesium doses of 200–250 mg daily have been shown to improve PMS symptoms, including mood and water retention.

People who experience migraines may be at risk of magnesium deficiency due to several factors, including a genetic inability to absorb magnesium efficiently or increased excretion of magnesium due to stress (38).

According to one review of five studies, supplementing with 600 mg (from magnesium dicitrate) could be a safe and effective option to reduce the frequency of migraine attacks (39).

Another study showed that taking 500 mg of magnesium from magnesium oxide was similarly as effective as a prescription medication at reducing the frequency and duration of migraine attacks over an 8-week period (40).

Summary

Supplementing with 500–600 mg of magnesium daily has been shown to prevent and possibly decrease the frequency and duration of migraines.

The National Academy of Medicine recommends not exceeding 350 mg of supplemental magnesium per day (2).

However, several studies have involved higher daily dosages.

It’s recommended to only take a daily magnesium supplement that provides more than 350 mg while under medical supervision.

Though magnesium toxicity is rare, taking certain magnesium supplements at high doses may cause diarrhea, nausea, and abdominal cramping.

Magnesium supplements may also interact with some medications, including antibiotics and diuretics (2).

Summary

Magnesium toxicity is rare, but be sure to speak with a healthcare professional before beginning to supplement with more than 350 mg daily.

Magnesium is involved in more than 300 biochemical reactions in your body and crucial for maintaining good health (41).

The RDA for magnesium is 310–420 mg for adults, depending on age and sex (2).

If you require a supplement, dosage recommendations can vary depending on your needs, such as to improve constipation, sleep, muscle cramps, or depression.

Most studies found positive effects with daily doses of 125–600 mg of elemental magnesium.

However, it’s best to consult a healthcare professional before taking a supplement, especially at higher doses.

Magnesium Citrate – for the health of the nervous system and well-being

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February 4, 2021

Magnesium is one of the most important minerals that is necessary for the normal course of hundreds of enzymatic reactions in our body.

It supports healthy metabolism, muscle function, energy production and many other processes. Physically active people need an additional intake of magnesium, since sports cause an increased consumption of magnesium in the body.

And this product is an excellent solution to this problem. Since the main component in it is presented in the easily digestible form of citrate, this supplement has increased bioavailability.

So, among the positive effects of taking such a source of magnesium, it is worth highlighting the following:

• activates more than 300 enzymes;

• involved in carbohydrate metabolism, protein, fatty acid and lipid synthesis, energy production, bone mineralization;

• promotes proper relaxation and contraction of smooth and skeletal muscles, maintains healthy muscle function;

• facilitates the work of the heart and normalizes the functions of the endothelium of blood vessels;

• supports a healthy heart rhythm;

• increases the overall energy potential, strength and speed of muscle contraction;

• strengthens bones;

• normalizes the activity of the nervous system, improves the transmission of nerve impulses.

Consider an example of the most popular form of this mineral to take. This is magnesium citrate. This is a magnesium salt of citric acid C₆H₆O₇Mg, odorless white powder, slightly acidic taste. Slowly soluble in cold water, soluble in hot water.

Magnesium citrate can be taken alone or in combination with other health and sports nutrition products

For example, B vitamins, calcium, zinc, omega-3 essential fatty acids, BCAAs and other amino acids, protein, gainer, creatine, nitric oxide donators, pre-workout and fat-burning complexes, plant extracts, etc.

If you are interested in taking this dietary supplement, then you should delve into specific products from quality brands. For example, the following products:

• Leading American brand Life Extension pleases its fans with a truly effective and highly beneficial dietary supplement.

Introducing Magnesium Citrate 160, a biologically valuable source of magnesium, thanks to which you can cover the deficiency of this microelement in your diet, strengthen the health of the heart, muscles, bones, and increase the effectiveness of your workouts.

The presented product contains an optimal and balanced dosage of magnesium, which is excellent for both athletes and non-athletes.

The supplement does not contain any ingredients of animal origin, which means that even people with strict dietary restrictions, such as vegetarians and vegans, can use it.

Strengthen muscles and bones, normalize the functioning of the heart and central nervous system, increase energy levels in the body with Magnesium Citrate 160 from Life Extension!

• Country Life Magnesium Citrate is a dietary supplement available in tablet form from an American health and sports brand. Free of sugar, gluten and GMOs.

Is a quality supplement to take.

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

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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 is 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.