Magnesium Citrate For Constipation + Other Benefits

magnesium citrate, magnesium citrate benefits, magnesium citrate liquid

Magnesium Citrate For Constipation + Other Benefits

Are you constipated?

Don’t be shy answering this personal question. About 15% of the U.S. population is dealing with chronic constipation. Even more than that have experienced constipation at one time or another.

You are not alone. This condition is painful, uncomfortable and a sign of an unhealthy state. Fortunately, you can get rid of constipation and unplug those pipes for once and for all.

Magnesium citrate is here to your rescue. Curious how? Let’s learn about the benefits of magnesium citrate and how to end constipation.

What Is Magnesium Citrate?

Magnesium citrate is a popular and affordable form of magnesium supplement that can relax your bowels. It has a mild laxative effect, making it perfect for helping with constipation.

Magnesium Citrate Vs Other Forms Of Magnesium

If you go to a vitamin store, health food store or browse online, you may notice that there are many varieties of magnesium out there. While they can all bring great benefits to your body, for constipation specifically, magnesium citrate is the best.

Magnesium citrate is the least expensive and also the most popular form of magnesium out on the market. It is perfect if you have constipation and rectal issues because of its mild laxative effects.

Other forms of magnesium that may benefit you include:

  • Magnesium taurate is excellent for cardiovascular issues, but is not a laxative form and doesn’t help constipation.
  • Magnesium malate helps with fatigue and is highly soluble, but again, not the best for constipation.
  • Magnesium glycinate is the safest choice to correct a long-term deficiency, but since it is the least likely to cause diarrhea, it is also unlikely to help constipation.
  • Magnesium chloride is fantastic for detoxifying your tissues and boosting your metabolism, but not the best for relieving constipation.
  • Magnesium carbonate is excellent for some digestion issues, like acid reflux and indigestion, but when it comes to constipation, it can’t beat magnesium citrate.


What forms of magnesium to avoid?

There are four types of magnesium on the market that you should avoid:

  • Magnesium oxide has a very low absorption rate and is not chelated, therefore, you will likely not receive any benefits and just pee it out.
  • Magnesium sulfate, or Epson salt, can be very helpful for constipation, but it is also easy to overdose, making it unsafe as dietary magnesium. You can still take Epson salt baths though!
  • Magnesium glutamae and asparate are both dangerous and neurotoxic sweeteners that you should completely avoid.

Magnesium Citrate Benefits

If you are constipated, magnesium citrate can help you with that. But what is constipation anyways? Does skipping only a few days count? Learn more about constipation and find out how magnesium citrate may help to relieve your bowels.


Magnesium citrate relaxes your bowels and pulls water into your intestines, creating an osmotic laxative effect. Don’t worry about having to rush to the bathroom. Magnesium citrate is very gentle, softening your stool and relaxing your muscles and overall helping to relieve your issues.

The generally recommended dose is 310 mg for women and 400 mg for men for ages 19 – 30 and 320 mg for women and 420 mg for men for ages 30 and up. To learn about your specific case, talk to your doctor first.

Why Am I Constipated?

There are various things that can cause constipation in your body short or long-term, including:

  • A poor diet with little fiber and whole foods, but lots of processed and packaged foods
  • Dehydration
  • Certain medication
  • Lack of exercise
  • Stress causing muscle tension in your colon or rectum
  • Nerve issues or blockages in your colon or rectum
  • Problems with your pelvic muscles
  • Certain health conditions, such as diabetes, pregnancy, hyperthyroidism, hyperparathyroidism and hormonal issues
  • Travel and other life changes

Other Tips To Relieve Constipation

While magnesium citrate is amazing to relieve your pain and constipation, for long-term it is important to look for other lifestyle changes that can help to relieve and prevent constipation. The following tips can help you:

  • Eat a healthy diet with plenty of whole foods and lots of fiber. Avoid processed and packaged foods.
  • Drink plenty of water. 8 glasses of 8 ounces of water a day minimum, more if you are very active, live in a warm climate and sweat a lot.
  • Exercise regularly.
  • Schedule time for bowel movements. Regular and relaxed times to go can help you a lot.
  • Avoid caffeine and alcohol.
  • Avoid stress and engage in activities that help you relax, including muscle relaxation techniques, meditation, journaling, and relaxation.

Acid Indigestion (GERD)

Gastroesophageal reflux disease, or otherwise known as GERD, is a digestive disorder, an acid indigestion that happens when acidic contents of your stomach come back up into the esophagus. It leads to heartburn and acid reflux.

Magnesium citrate not only can help with constipation, but symptoms of GERD too. It can help relax  and regulate your muscles. It helps the food to continue down its way through the digestive system without sending back up acidic components. Besides magnesium citrate, magnesium glycinate or magnesium taurate can also help with GERD symptoms.

To help acid indigestion, the recommended dose of magnesium is 500-700 milligrams per day, higher than that for constipation and general health benefits.

Side Effects Of Magnesium Citrate

Magnesium citrate is safe for most people, but some people may experience some side effects. Mild side effects may include some diarrhea or stomach discomfort. Severe side effects are less likely and may include severe diarrhea, severe stomach pain, fainting, dizziness, sweating, blood in stool, weakness, cardiovascular issues, metabolic issues, nervous system issues and allergic reactions. If you are experiencing any of these side effects, stop taking magnesium citrate and talk to your doctor.


Constipation may have been creating blocks in your life, but it won’t anymore. With the help of magnesium citrate, you can finally get relief and say goodbye to it for good. Eating a whole foods fiberful diet, drinking plenty of water, avoiding stress and exercising regularly can help you to prevent constipation naturally and effectively.

Are you ready for a life full of freedom from constipation? Don’t be shy, share your success stories implementing these steps. We always love hearing from you.

And remember, we’re in this together.

Kat Gal

Kat Gal

Health Writer & Freelance Writing Mentor at Kat Gal Writer / Freelance Writer School
Kat Gál is a holistic health writer who helps health, wellness, and nutrition businesses to market their products and services through quality online content. She is also a freelance writing mentor teaching wanna-be-freelancers how to make a living writing at Reach out if you are looking for amazing blog content at or Visit for freelance writing tips. Follow me on Instagram @freelancewriterschool and on Facebook at
Kat Gal


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