Magnesium citrate is a compound formed from magnesium and citrate ions. It is commonly used as a dietary supplement to provide magnesium, which is vital for many bodily functions including muscle and nerve function, blood pressure regulation, and bone strength. It is also widely used as a saline laxative to relieve occasional constipation and to clear the bowel before medical procedures like colonoscopies. Magnesium citrate is known for its good bioavailability, meaning the body absorbs it well, and it dissolves readily in water. It attracts water into the intestines through osmosis, which helps to soften stools and stimulate bowel movements. The usual effect appears within 30 minutes to a few hours after taking it. As a supplement, magnesium citrate supports muscle and nerve health, regulates blood sugar and blood pressure, and helps maintain heart and bone health. It is generally safe when taken within recommended doses but can interact with certain medications like antibiotics and blood pressure medicines. Magnesium citrate is available in powder, capsule, and liquid forms and is often preferred over other magnesium forms for its faster and more efficient absorption. Key details about magnesium citrate:
- Chemical nature: Salt of magnesium and citric acid, often in varying magnesium:citrate ratios.
- Uses: Laxative, dietary magnesium supplement, regulation of acidity in food.
- Mechanism: Osmotic laxative that draws water into the bowel.
- Dosage: Typically yields bowel movement within 0.5 to 6 hours; supplement doses vary, up to 350 mg elemental magnesium daily is generally recommended for adults.
- Health benefits: Supports muscle and nerve function, heart health (including reducing arterial stiffness), bone strength, and digestion.
- Precautions: Avoid use longer than 1 week for constipation without medical advice; potential drug interactions with antibiotics, blood pressure and osteoporosis medications.
- Bioavailability: Considered more bioavailable than magnesium oxide; magnesium gluconate may be slightly more bioavailable than citrate.
- Forms: Powder, liquid, capsules.
This summary covers the essentials of magnesium citrate's properties, uses, benefits, and safety based on current information as of 2025.
