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April 05, 2021 3 min read

Do you feel like you are suffering from increased constipation, sleep problems or both as you get older? You’re not alone. Lack of sleep and poor digestive health can really affect your quality of life as well as your day-to-day activities. 

The good news is, if you’re looking for an easy way to improve your sleep, aid in relaxation, and normalize your digestion, magnesium citrate pills could be helpful. Keep reading to learn what magnesium citrate is and how this nutritional supplement could help benefit you. 

What is Magnesium Citrate?

Magnesium citrate is one of many available forms of magnesium, which is an important mineral for our body’s functioning. In fact, magnesium is involved in over 300 different enzyme reactions and is found in nearly every cell of the body. Magnesium — one of our key electrolytes — is often referred to as “nature’s muscle relaxer” because of the calming benefits this mineral has on our body, especially our muscles and nervous system.

Magnesium citrate is a combination of salt and citric acid. It’s commonly referred to as a saline or osmotic laxative because it works by drawing water into the intestines to help clean out the bowels. This is why it’s often used in large doses before some surgeries or procedures like a colonoscopy.

When taken as a nutritional supplement, magnesium citrate can also help avoid a deficiency and the associated symptoms like fatigue, headaches, insomnia, muscle aches and pains, and digestive issues. It has also been shown to help maintain normal blood pressure and blood glucose levels as well as promote an overall sense of relaxation and calmness.

What are Magnesium Citrate’s Health Benefits?

Although magnesium citrate can be used for a variety of different reasons, here are the top three benefits of this therapeutic supplement:

Alleviates temporary constipation & normalizes bowels. As we get older, our metabolism tends to slow down, which directly impacts our digestion. In fact, in adults age 65 or older, about 26% of women and 16% of men experience constipation. These numbers increase to 34% for women and 26% for men in adults 84+ years of age. A magnesium citrate dosage of 400-420 mg/day for men and 310-320 mg/day for women can help provide bowel regularity by lubricating the intestines to soften stool and make it easier to have a bowel movement. It can also be used in higher doses short term when constipation is more severe (up to 900 mg/day under guidance of a healthcare professional), and typically will produce a bowel movement within 30 minutes to eight hours. But because this is a type of laxative, it’s important to use the product as intended and only when necessary to avoid dependence and loss of normal bowel function.

Promotes relaxation and better sleep. Nearly 40-70 percent of older adults have chronic sleep issues. Although sleep disturbances affect a majority of people, older adults can experience trouble sleeping depending on their lifestyle habits, the number and types of medications they’re taking, ongoing pain and discomfort, restless leg syndrome, and so on. One common reason why we have trouble sleeping at night is a deficiency in magnesium, which nourishes our cells to aid in relaxation and reduce stress levels. If the body is deficient in magnesium, we may have trouble falling asleep or may wake frequently. Magnesium also helps fight muscle spasms and can combat restless leg syndrome by helping our muscles relax.

Supports cardiovascular and bone health. Magnesium is also essential for maintaining healthy blood sugar levels, cardiac rhythmicity, and proper bone density. If we become deficient in magnesium, we could potentially experience metabolic and circulatory issues like hypertension, irregular heartbeats, cardiovascular disease, type 2 diabetes, osteoporosis, and so on. 
 You can read more about any potential side effects or drug interactions here

Why Superior Labs Magnesium Citrate?

With Superior Labs supplements you don’t have to worry about quality. Our magnesium citrate pills contain 200 mg of magnesium and 1,250 mg of magnesium citrate and are free of magnesium stearate, dioxides, preservatives, or other potentially harmful artificial ingredients. This means you can rest easy knowing you are receiving the safest, most efficient, and chemical-free product possible.



Nicole Cieslak is a functional nutritional therapy practitioner and certified personal trainer at Fit Foodist Nutrition specializing in gut health and hormone balance. Every day she strives to help people overcome chronic digestive and hormonal issues by getting to the root cause of their health imbalances. Through personalized diet, lifestyle and nutritional supplement recommendations, she empowers her clients to find freedom from suffering so they can reclaim their happiness and health. Learn more about her at and follow her on Instagram at @fitfoodist_foundations for free nutrition, fitness and nontoxic living advice.