{"id":351828,"date":"2026-03-18T02:22:13","date_gmt":"2026-03-18T02:22:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/351828\/"},"modified":"2026-03-18T02:22:13","modified_gmt":"2026-03-18T02:22:13","slug":"this-type-of-magnesium-may-help-with-digestion-migraines-and-bone-density","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/351828\/","title":{"rendered":"This Type of Magnesium May Help With Digestion, Migraines, and Bone Density"},"content":{"rendered":"

It seems like we can\u2019t escape the world of magnesium<\/a>\u2014and for good reason. The vital mineral has become the source of several wellness-focused trends, from the viral \u201csleepy-girl mocktail<\/a>\u201d on TikTok to supplements targeting focus<\/a>, relaxation, and muscle recovery. Not all magnesium is the same, though. In fact, magnesium comes in a variety of forms, and each version targets different health issues. It\u2019s time for you to meet\u2014and maybe try\u2014magnesium citrate.<\/p>\n

What is magnesium citrate?<\/p>\n

While magnesium is a naturally occurring mineral found in foods<\/a> like dark, leafy greens, nuts, and whole grains, magnesium citrate \u201chas to be manufactured,\u201d Amanda Perrin, MS, RD, at Parsley Health tells Vogue.<\/p>\n

\u201cMagnesium citrate form is mainly found as a supplement or medication rather than occurring naturally in food in that exact form,\u201d adds Roxana Ehsani, MS, RD, CSSD<\/a>.<\/p>\n

Perrin says that when magnesium is joined with citric acid (which happens in a lab via a chemical reaction), it makes it \u201chighly bioavailable,\u201d meaning it\u2019s easy for your body to absorb. It\u2019s often available in capsules, tablets, and water-soluble powder.<\/p>\n

The benefits of magnesium citrate<\/p>\n

Magnesium citrate is primarily known for its function as a laxative, which is used to \u201ctreat occasional constipation because it draws water into the intestine and softens stool,\u201d Ehsani says. This bioavailability helps support metabolism and break down macronutrients, such as carbohydrates, amino acids, and fats, leading to smoother digestion<\/a>.<\/p>\n

\u201cWhen taken before bed, magnesium citrate can promote both relaxation and a morning bowel movement,\u201d Taylor Fazio, MS, RD, SPN, and wellness advisor for The Lanby<\/a>, a New York City\u2013based wellness and health members club, previously told Vogue.<\/p>\n

In addition to promoting better gut health and digestion, magnesium citrate can also treat migraines. According to a 2022 article by the American Migraine Foundation<\/a>, magnesium citrate is \u201cmost frequently recommended for migraine prevention,\u201d taken daily as a tablet or capsule at a daily dose of 300 to 600 mg.<\/p>\n

Ehsani and Perrin further note that the compound may be beneficial for bone density. A small study<\/a> from 2009, for example, found that post-menopausal osteoporotic women who took a daily oral dose of magnesium citrate for 30 days helped suppress bone turnover. It should be noted that they took about six times the recommended daily dose, but the findings are still cited in more recent updates about the links between magnesium and bone health<\/a>.<\/p>\n

How is magnesium citrate different than magnesium?<\/p>\n

Magnesium<\/a> is a naturally occurring mineral used in hundreds of enzymatic reactions in the body.<\/p>\n

Magnesium citrate is a specific form of magnesium created by attaching magnesium to citric acid through a chemical reaction.<\/p>\n

Who should not take magnesium citrate?Magnesium citrate is not recommended for those with kidney failure, electrolyte imbalances, or anyone who may be dealing with diarrhea or loose stools.Magnesium citrate could also worsen symptoms for those with certain digestive conditions, such as IBS, Ehsani says.It may also interfere with medications such as antibiotics, diuretics, thyroid medications, and bisphosphonates.As with any supplement, it\u2019s always recommended to consult a physician before taking.How much should you take per day?<\/p>\n

The National Institutes of Health recommends that the average daily amount of magnesium<\/a> consumed should be 400 to 420 mg for adult men and 310 to 320 mg for adult women.<\/p>\n","protected":false},"excerpt":{"rendered":"It seems like we can\u2019t escape the world of magnesium\u2014and for good reason. The vital mineral has become…\n","protected":false},"author":2,"featured_media":351829,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[17381,103,61,60,446,1184],"class_list":["post-351828","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-gut-health","tag-health","tag-ie","tag-ireland","tag-nutrition","tag-wellness"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/351828","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=351828"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/351828\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/351829"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=351828"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=351828"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=351828"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}