Can Magnesium Citrate Help with Inflammation? The Surprising Link

October 18, 2025 •

3 min read

More than half of the U.S. population consumes less than the recommended dietary allowance for magnesium, a widespread deficiency often associated with chronic low-grade inflammation. This connection raises a crucial question for many seeking relief: can magnesium citrate help with inflammation?

Quick Summary

Evidence suggests a link between magnesium deficiency and increased inflammation, with supplementation potentially helping. As a highly bioavailable form, magnesium citrate may effectively boost mineral levels and reduce inflammatory markers, though other forms may be preferable depending on symptoms.

Key Points

Deficiency-Inflammation Link: Low magnesium levels are consistently associated with higher rates of chronic inflammation and elevated inflammatory markers like CRP.
High Bioavailability: Magnesium citrate is a highly absorbable form of magnesium, making it an effective option for replenishing depleted magnesium stores.
Cellular Mechanism: Magnesium helps reduce inflammation by blocking calcium channels and inhibiting pro-inflammatory signaling pathways, such as NF-κB.
Laxative Effect: A key distinction of magnesium citrate is its laxative effect, which can be beneficial for constipation but may cause digestive discomfort for some.
Form Matters: When selecting a supplement for inflammation, considering potential side effects is important; magnesium glycinate offers high absorption without the laxative risk.
Dietary Foundation: For long-term inflammation management, prioritize magnesium-rich foods like leafy greens, nuts, and seeds in your diet.

The Connection Between Magnesium Deficiency and Inflammation

Magnesium is an essential mineral involved in over 600 enzymatic reactions in the human body, playing a crucial role in regulating nerve function, protein synthesis, and blood pressure. Low magnesium levels (hypomagnesemia) can contribute to a pro-inflammatory state, and conversely, high inflammation can deplete magnesium stores. Chronic low-grade inflammation is linked to various health conditions. During stress and inflammation, the body's need for magnesium increases. Individuals with insufficient dietary magnesium are twice as likely to have elevated C-reactive protein (CRP), an inflammation marker.

How Magnesium Fights Inflammation on a Cellular Level

Magnesium's anti-inflammatory actions are observed at the cellular level. It can act as a calcium channel blocker; when magnesium is deficient, calcium influx can trigger pro-inflammatory responses. By regulating calcium, magnesium helps control inflammation. It also interferes with the NF-κB signaling pathway, which regulates inflammatory gene expression, reducing pro-inflammatory cytokines like TNF-α and IL-6. Magnesium deficiency is also linked to increased oxidative stress, which fuels inflammation. Magnesium is a cofactor for antioxidant enzymes that help reduce oxidative damage.

The Role of Magnesium Citrate

The effectiveness of magnesium supplements depends on their bioavailability. Magnesium citrate, a combination of magnesium and citric acid, is a widely used form known for its high absorption. Its high bioavailability allows it to effectively raise serum magnesium levels, addressing the deficiency contributing to inflammation. Studies, including one on overweight individuals, have shown magnesium citrate supplementation can significantly lower CRP levels. This supports the idea that magnesium citrate can help reduce systemic inflammation by restoring adequate magnesium levels. However, magnesium citrate has osmotic properties and can have a laxative effect, which can be problematic for those with sensitive digestive systems. For this reason, it's often used for digestive support alongside potential anti-inflammatory benefits.

Comparison of Common Magnesium Forms

Understanding different magnesium forms is important for targeting inflammation. Here's a comparison:


Feature	Magnesium Citrate	Magnesium Glycinate	Magnesium Oxide
Bioavailability	High; well-absorbed.	High; easily absorbed.	Low; poorly absorbed.
Primary Use	Constipation relief, general supplementation.	Relaxation, sleep, muscle recovery.	Heartburn, indigestion (as an antacid).
Laxative Effect	Often has a laxative effect.	Very low laxative effect; gentle on stomach.	Strong laxative effect in larger doses.
Other Benefits	May support heart and bone health.	Calming effects, supports nervous system.	Limited benefits due to low absorption.

For those focused on inflammation without digestive issues, forms like magnesium glycinate or malate might be preferable. However, if constipation is also a concern, magnesium citrate can offer dual benefits.

Increasing Your Magnesium Intake Through Food

A magnesium-rich diet is fundamental for managing inflammation. Good sources include:

Dark leafy greens (spinach, kale)
Nuts and seeds (pumpkin seeds, almonds)
Legumes (black beans, lentils)
Whole grains (brown rice)
Fish (salmon)
Dark chocolate
Avocado and bananas

Conclusion: Magnesium Citrate and Managing Inflammation

Scientific evidence supports the link between magnesium deficiency and chronic inflammation. Adequate magnesium can help regulate inflammation through cellular mechanisms, including calcium channel blocking and modulating inflammatory pathways like NF-κB. Magnesium citrate's high bioavailability makes it effective for increasing magnesium stores and contributing to anti-inflammatory effects. However, its potential laxative effect means it may not suit everyone. Other forms, like magnesium glycinate, offer high absorption with less digestive risk. A combination of a magnesium-rich diet and a suitable supplement, guided by a healthcare provider, is the best approach to use magnesium for inflammation.

For more information on the link between magnesium, inflammation, and oxidative stress, see the detailed review by the National Institutes of Health(https://pubmed.ncbi.nlm.nih.gov/36722148/).

Frequently Asked Questions

While individual results vary, some people may notice improvements in inflammatory symptoms within a week of consistent supplementation. The time frame depends on the severity of the deficiency and the underlying inflammatory condition.

Yes, magnesium citrate is known for its laxative effect due to its ability to draw water into the intestines. For individuals with sensitive stomachs, other forms like magnesium glycinate may be better tolerated.

Both are highly bioavailable, making them effective for increasing magnesium levels to combat inflammation. Magnesium glycinate is often preferred if you want to avoid the potential laxative effect associated with citrate.

Symptoms of magnesium deficiency can be non-specific but may include weakness, fatigue, muscle twitching or cramping, nausea, and irritability. A doctor can confirm a deficiency with blood tests.

Excellent food sources of magnesium include dark leafy greens (spinach, kale), nuts and seeds (almonds, pumpkin seeds), legumes, whole grains, avocados, and dark chocolate.

Yes, excessive magnesium intake, typically from supplements, can cause side effects. Magnesium overdose can lead to symptoms like nausea, diarrhea, and abdominal cramping. Always follow recommended dosages.

Certain populations are at higher risk, including older adults, individuals with gastrointestinal diseases like Crohn's or Celiac, people with type 2 diabetes, and those with alcohol dependence or using certain medications.