Crafting Nutritious Homemade Nutella

I have recently been enjoying gummy supplements as a delightful way to boost our nutrient intake. Although I’ve tried various healthy gelatin recipes over the years, I’m eager to add a new variation to my collection. These lemon-flavored magnesium gummies are popular with kids and offer all the advantages of magnesium.

Exploring Magnesium Gummies

Many gummy vitamins on the market contain sugars like glucose syrup or high fructose corn syrup, and the sugar-free versions often have artificial sweeteners. They might carry labels like non-GMO or gluten-free, but they still have undesirable ingredients. Finding chewable, tasty magnesium supplements can be quite challenging.

Fortunately, making them at home is simple! These magnesium citrate gummies derive their natural flavor from lemon juice and honey, without any artificial flavors.

Given the safe ingredients, I don’t feel the need to keep them away from children, unlike some store-bought supplements. However, they might vanish quickly if left within reach!

Advantages of Magnesium

I’ve frequently discussed the importance of magnesium and our general deficiency in it. Many multivitamin supplements emphasize calcium rather than magnesium, and our food doesn’t provide the same nutrients it once did. I’ve heard from numerous readers about the health improvements they’ve experienced from maximizing their magnesium levels.

There are various forms of magnesium and ways to incorporate it into your diet. My children use topical magnesium in the evenings before bedtime, and my older children and I take magnesium supplements. I appreciate having multiple sources for optimal absorption.

Magnesium is beneficial for the nervous system, improves sleep, alleviates pain, supports muscle health, and more. It’s typically calming and relaxing, making nighttime the preferred time for many. However, being an inverse modulator, I find it energizing and prefer it in the morning.

Magnesium Citrate

As previously mentioned, magnesium comes in many forms, with some being better than others. These gummies specifically use magnesium citrate, which is found in supplements like raspberry lemon-flavored Natural Vitality Calm and calm gummies. It’s also an ingredient in my homemade electrolyte drink.

Research indicates that magnesium citrate is absorbed better than magnesium oxide and is considered safe for children and during pregnancy and breastfeeding.

Much of the research on magnesium citrate focuses on its effectiveness for constipation. It’s often used before a colonoscopy to clear the digestive system. Lower doses can aid regularity. Animal studies suggest it reduces pain levels and overall, magnesium supports brain health, mental well-being, and relaxation.

Citrus Magnesium Gummies

The additional ingredients in these gummies are also soothing. Gelatin naturally contains amino acids like proline and glycine, which help relax the body. Some gummies use agar or pectin for thickening, but I prefer gelatin for its health benefits.

This recipe also utilizes honey and salt for flavor. Salt helps lower cortisol and balance blood sugar levels at night. Honey sweetens the gummies and reduces cortisol to minimize stress. As a carbohydrate, honey can enhance melatonin for improved sleep.

Determining Magnesium Dosage

While excessive magnesium citrate can lead to diarrhea, I’m not overly concerned about strict dosages. The FDA’s recommended daily value for magnesium ranges from 75 mg for infants to 420 mg for men, which is the minimum to avoid significant problems, not necessarily for optimal health. Dr. Mark Hyman suggests up to 1,000 mg for adults and 400-500 mg for children.

Each serving of these gummies provides slightly less than 100% of the daily recommended magnesium value, sufficient to reap the benefits without causing diarrhea. Should you experience loose stools, reduce the quantity consumed.

Lemon Magnesium Gummies

These delectable lemon and honey-flavored magnesium gummies are ideal for a relaxing evening treat!

Pour water and lemon juice into a saucepan.
Evenly sprinkle gelatin and magnesium on the liquid surface and allow it to rest.
When the mixture has absorbed and bloomed, add remaining ingredients.
Turn the stove to medium-low and gently whisk the mixture without excessive stirring to prevent foaming.
Once fully melted and combined, pour into desired molds—silicone molds for fun shapes or a square glass dish.
Refrigerate the gummies until firm, then cut into nine squares.

Nutritional Information

Lemon Magnesium Gummies (1 serving)

Calories: 53
Fat: 0.03g (0% DV)
Saturated Fat: 0.01g (0% DV)
Polyunsaturated Fat: 0.003g
Monounsaturated Fat: 0.004g
Sodium: 19mg (1% DV)
Potassium: 15mg (0% DV)
Carbohydrates: 8g (3% DV)
Fiber: 0.05g (0% DV)
Sugar: 8g (9% DV)
Protein: 6g (12% DV)
Vitamin A: 1 IU (0% DV)
Vitamin C: 4 mg (5% DV)
Calcium: 6mg (1% DV)
Iron: 0.1mg (1% DV)
Percent Daily Values are based on a 2000 calorie diet.

Storage: Store in the refrigerator in an airtight container for best results.

Dosage: These food-based gummies aren’t dosed like medicine. Each serving contains approximately 450mg of magnesium. Typically, one square suffices for kids, and two for adults, but the magnesium quantity can be halved if desired.

Additional Healthy Gummy Recipes

Looking for more delicious gummy recipes? Check out some of our favorites!

What’s your preferred method for taking magnesium? Share your experiences in the comments!

Koc, B., et al. (2021). Magnesium Citrate Increases Pain Threshold and Reduces TLR4 Concentration in the Brain. Biological trace element research 199(5), 1954–1966.
Walker, A. F., et al. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium research 16(3), 183–191.
Magnesium Citrate. (2022). In Drugs and Lactation Database (LactMed®). National Institute of Child Health and Human Development.