If you’ve ever suffered from constipation then you’ll know about the misery it can bring. Frankly it can make you downright miserable and irritable. When relief comes it can be a wonderful feeling. The chances are you’ve had the experience of the natural mineral magnesium citrate perhaps without even realising it.

And yes you’ve already guessed it’s a powerful laxative! In this article we’d like to tell you a lot more about this wonderful substance as it can bring us many more health benefits.

What Is It?

Magnesium citrate is a mixture of magnesium carbonate and citric acid. It’s predominantly a dietary supplement used primarily for the treatment of magnesium deficiency. And of course in bigger doses, magnesium citrate also has strong laxative properties.

So Let’s Get the Bottom-line Over With!

Ok, no more bad lines we promise you………. Doctors can prescribe magnesium citrate as part of a bowel-cleansing process to prepare a patient for a colonoscopy. It can clear you out pretty quickly! Magnesium citrate stimulates bowel movement by pulling water into the small intestine, causing contractions which actually gives you movement in the bowel, and hence great relief. You should reap the benefits of magnesium citrate, within 30 minutes to 3 hours after taking it.

It’s Vital for the Body

Your body needs magnesium, an essential mineral, to burn carbohydrates and fats, synthesize proteins and DNA, give you more energy and and provide structural support to the skeletal system. Magnesium is a form of electrolyte, so it transmits electrical impulses between nerves and muscles. The interaction between magnesium ions and calcium ions plays a huge role in muscle contraction and relaxation.

‘Magnesium is an essential mineral, supporting more than 300 chemical reactions within your body.’

How Does Your Body Use It?

You may not be surprised to learn your body uses most of its magnesium to build strong bones and teeth. A human’s bones contain more than 50 percent of the magnesium in the body. The rest is used to regulate chemical reactions vital for maintaining good blood sugar and blood pressure levels. Maintaining a healthy immune system and promoting the conversion of food into energy is another important role.

‘Medline Plus says magnesium citrate can reduce the frequency and intensity of migraines.’

The Negative Study News

A study of 38 pregnant women suffering from cramping and restless-leg syndrome, was published in the November 2008 issue of the “European Journal of Obstetrics, Gynecology and Reproductive Biology.” All of the women were given 60 mg’s of magnesium citrate on a daily basis. It was found there was no relief for leg cramps at all!

Leafy green vegetables such as spinach, Oats and rice, peanuts and lentils serve as good sources of magnesium.

Magnesium citrate works through a process known as, ‘osmosis’, attracting water through the tissues.

The Positive Study News

Researchers from the Erciyes University Medicine Faculty, Neurology Department at Kayseri in Turkey, studied the effects of magnesium citrate used on individuals suffering from migraine headaches. 30 volunteers who were given magnesium citrate experienced a drop in both the frequency and severity of the attacks. The results were published in the June 2008 issue of “Magnesium Research.”

Magnesium can help you to overcome the effects of stress on the body. In the case of Magnesium citrate, there is little doubt it decreases stress in magnesium-deficient individuals. When we open ourselves up to physical or mental stress, magnesium is released from the blood cells into our blood plasma. This is to counter the blood pressure-raising effects of adrenaline, which is released when you’re under stress.

This magnesium is eventually excreted through the urine. Constant chronic stress may result in you using too much magnesium, leading to a magnesium deficiency and worsening your stress response. In fact if you drink far too much alcohol, this can have exactly the same effect.

The Signs of a Magnesium Deficiency?

If you get agitated on a regular basis or very irritable quite easily then the chances are you’ll need a boost. Other signs are anxiety, insomnia, muscle twitches, leg cramps and heart palpitations. Magnesium citrate taken as a supplement can actually help you sleep better and therefore conserve wasted energy.

Are There Any Side Effects?

The good news is side effects from magnesium citrate are usually very mild and often disappear quite quickly, but if they continue then of course you must talk to a medical professional or your doctor. The most common side effects are loose stools or diarrhea.

Just ensure you always take the correct dosage when taking the supplement in any form. But always remember to consult your doctor before taking dietary supplements. Those individuals suffering from either heart or kidney problems should be very aware of this.


European Journal of Obstetrics, Gynecology, and Reproductive Biology”; Does Oral Magnesium Substitution Relieve Pregnancy-induced Leg Cramps?; H. Nygaard, et al.; November 2008
Erciyes University Medicine Faculty, Neurology Department at Kayseri in Turkey,

Michael Donelly

About Michael Donelly

Michael Donelly is Gnet's founder and occasionally posts information. If you'd like to get in touch about anything business related you can contact him on Twitter: @MichaelDonelly2. And if you like what you read here then why not sign up for our newsletter to get regular updates on your interests?

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