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Magnesium Citrate for Constipation

Magnesium Citrate for Constipation


DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment


Magnesium is an important mineral abundantly found in the body and is usually stored in the bones. Magnesium is an essential mineral, the body cannot produce and require in supplement form or through diet. There are various forms of magnesium available, one of them with impressive benefits is magnesium citrate.

Magnesium deficiency is a common nutrient deficiency affecting adults and is caused by a lack of fruits and vegetables in diet, poor soul quality, and decreased absorption. Magnesium citrate prevents deficiency symptoms and helps relieve constipation.

This article details magnesium citrate for constipation, causes of constipation, magnesium deficiencies, and dosage and precautions for magnesium citrate.

What is Magnesium Citrate?

Magnesium citrate is a magnesium supplement prepared by combining salt and citric acid. It is also referred to as a “saline laxative” having potent abilities to relieve constipation. Magnesium citrate increases the water and fluid in the intestine and clears out the intestine hence improving gut health. [1]

Magnesium preparations are not only used for relieving constipation and nutritional supplement but also used for maintaining a healthy lifestyle. Supplementing with magnesium citrate also reduce the symptoms of magnesium deficiencies like sleep problems, fatigue, headaches, muscle spasm, and aches.

According to a report, about 70% of the population in the Western world does not take the recommended daily allowance of magnesium leading to magnesium deficiencies. [2]

Is Magnesium Citrate Effective for Constipation?

Constipation is a digestive problem that may be uncomfortable and painful. It is claimed that magnesium citrate is highly beneficial for relieving constipation and possesses laxative properties.

If you experience less than three bowel movements in a week and stool is hard, lumpy, dry, and difficult to pass, you are suffering from constipation. Constipation may lead to other health condition like hemorrhoids, anal fissure, rectal prolapse, and fecal impaction and require treatment. If you address the cause of this condition, the need for medications is reduced. [3]

Constipation occurs due to the slow movement of waste through the digestive tract. It may develop due to poor diet, dehydration, low fiber diet, medication, lack of exercise, blockage in rectum or colon and metabolic problems like diabetes and hypothyroidism.

Magnesium Citrate Clears Out Intestine and Relieves Constipation

Magnesium citrate has the potential to increase bowel movements and ease constipation. In addition to sticking with other diets, it helps regulate intestinal movements. For specific medical purposes like colonoscopy, Magnesium citrate is used for several days. Studies showed that when used in high doses, it stimulates bowel movement within 3-4 hours. [4]

Magnesium Citrate Helps Easy Passage of Stool

Magnesium citrate pulls water into the intestine and is known as an “osmotic laxative”. Water in the intestine combines with hard and dry stool and softens the stool which makes it easier to pass through the digestive tract.

Support Healthy Digestion

Magnesium citrate is a gentle compound that is highly beneficial to digestive health. It is used as active ingredient in most commercially available laxatives which soften the stool and lubricate the intestinal tract. It is believed that magnesium supplements like magnesium citrate also help relieve other digestive complaints like abdominal pain, bloating, abdominal cramping, and stomachaches and support healthy digestion.

Other Potential Benefits

 In addition to relieving constipation and digestive problems, magnesium citrate also offers a wide array of benefits.

May Improve Energy Levels

Magnesium is an important mineral essential for almost 300 enzyme reactions in the body and improves overall health and wellbeing. Supplementing with potassium citrate boost energy production by acting on mitochondrial reactions. It is also believed that consumption of potassium citrate may improve energy levels during exercise and increases athletic performance. Magnesium citrate improves endurance, causes sustained calorie burning, and prevents easy fatigue. [5]

Reduce Symptoms of Magnesium Deficiency

Magnesium is an essential mineral takes part in hundreds of chemical reactions and its deficiency leads to serious health issues. Magnesium deficiency occurs due to excessive alcohol consumption, use of antibiotics, poor diet, vitamin D deficiency, gastrointestinal diseases, high caffeine and diets rich in sodium.

Due to high bioavailability, magnesium citrate is considered an effective way to reduce the symptoms of magnesium deficiency like sleep problems, headache, aches, spasms, and changes in blood pressure.

Improve Muscle and Nerve Functions

Electrolytes like magnesium, calcium and phosphate are beneficial for muscle and nerve health. Consumption of magnesium citrate supplements help relieve stress, promote relaxation and improve sleep quality. It can combat muscle aches, spasms, muscle pain, nervine pain and promote relaxation. [6]

Other supplements of magnesium like magnesium glycinate, magnesium sulfate, and magnesium chloride are also effective in improving muscle and nerve function.

Strengthen Bones and Promote Cardiac health

Magnesium is an essential mineral present throughout the body and 60% of magnesium is stored in bones. It increases bone mineral density, increases bone cell production, strengthens the bone, and prevents easy breaking.

It also has the ability to regulate cardiac rhythm, blood glucose levels and promote cardiovascular health. Supplementing with magnesium citrate not only lowers blood glucose but also regulates blood pressure and irregular heartbeats. [7]

 Is Magnesium Safe to Use?

Magnesium citrate is considered safe when used in recommended doses. As magnesium citrate helps pull the water into the intestine to soften the stool. it is recommended to drink plenty of water and other fluids throughout the day to prevent dehydration.

Possible Risks or Side Effects

  • Magnesium citrate does not cause side effects when used appropriately and for a short period of time. However, higher doses may result in side effects including diarrhea, abdominal pain, nausea, vomiting and electrolyte imbalance.
  • Magnesium citrate can interact with some antibiotics like minocycline, doxycycline, tetracycline, and ciprofloxacin. It may decrease the absorption of these antibiotics and should not be given with these medications.
  • It should also be avoided for people suffering from kidney problems, low calcium and high magnesium levels.

Dosage of Magnesium Citrate

For Nutritional supplement

According to a general recommendation, magnesium citrate should be taken in a dosage of 200-400 mg per day either in single or divided doses with a glass of water. [8]

For Constipation

In order to relieve constipation and bowel evacuation, magnesium liquid in a dose of 195 to 300 ml is recommended in a single or divided dose with a glass full of water. In the case of tablets, you can take 2-4 tablets before bedtime. [9]

You can take this supplement any time of the day, however, fixing the specific time and sticking to it will give maximum benefits.

Magnesium citrate’s effects are maximum when used with a lot of water. It is therefore suggested to take plenty of water with magnesium citrate.

Bottom Line

Magnesium citrate is a magnesium supplement prepared by a combination of salt and citric acid, it is also known as “saline laxative” or “osmotic laxative”. It helps draw water into the intestine, which softens the stool, lubricates the intestine, and makes the easy passage of stool through the intestine. It also helps improve energy levels, support heart health, strengthen bones and promote muscle function.

Here you can check out Vorst's Magnesium Bisglycinate 200mg.