Citrus Magnesium Gummies

I’ve recently been enjoying gummies as a delightful way to boost nutrient intake. Over the years, I’ve experimented with making healthy gelatin, but this time I wanted something different. These lemon-flavored magnesium gummies are kid-friendly and offer the benefits of magnesium.

Understanding Magnesium Gummies

Many commercial gummy vitamins are packed with sugar like glucose syrup or high fructose corn syrup. The sugar-free versions typically contain artificial sweeteners. While they might claim to be non-GMO and gluten-free, questionable ingredients often lurk within.

Finding delicious, chewable magnesium supplements can be challenging.

Luckily, they’re easy to make at home! These magnesium citrate gummies use lemon juice and honey for natural flavoring, avoiding artificial flavors.

Given their safe ingredients, I don’t feel the need to keep them out of kids’ reach, unlike some store-bought supplements. But beware—they might disappear fast if left unattended!

Benefits of Magnesium

I’ve frequently discussed the importance of magnesium and our common deficiency. This bears repeating since many multivitamins emphasize calcium over magnesium. With food no longer as nutrient-dense as it was, many of my readers have improved their health simply by optimizing magnesium levels.

There are several forms and administration methods for magnesium. My kids apply topical magnesium before bed, and my older children and I take oral supplements. Using diverse sources aids maximum absorption.

Magnesium supports the nervous system, enhances sleep, reduces pain, and promotes muscle health, among other benefits. Generally calming and relaxing, it’s often taken at night. However, as an inverse modulator, I find it energizing and prefer taking mine in the mornings.

Magnesium Citrate

Among various magnesium types, magnesium citrate is a notable choice. It’s found in products like raspberry lemon-flavored Natural Vitality Calm and calm gummies. I also incorporate it into my homemade electrolyte drink.

Research suggests it’s more absorbable than magnesium oxide and safe for children, pregnant women, and breastfeeding mothers.

Studies on magnesium citrate largely highlight its utility in managing constipation and its role in prepping for a colonoscopy. In smaller amounts, it aids regularity. Research on animals indicates it can alleviate pain. Overall, magnesium is beneficial for brain inflammation, mental health, and relaxation.

Citrus Magnesium Gummies

These gummies incorporate calming ingredients. Gelatin, for instance, contains amino acids like proline and glycine to aid muscle relaxation. Although some gummies use agar or pectin as thickeners, gelatin remains my favorite for its added benefits.

I also blend honey and salt, enhancing flavor while helping lower cortisol and regulating nighttime blood sugar. Honey, a natural sweetener, can reduce cortisol and work as a carb to support melatonin for improved sleep.

Determining Appropriate Magnesium Levels

High doses of magnesium citrate can cause digestive distress, yet I don’t stress over precise doses. Recommended daily magnesium values range from 75 mg for infants to 420 mg for men. This baseline prevents serious health issues but may fall short of optimal wellness. Dr. Mark Hyman suggests up to 1,000 mg for adults and 400–500 mg for kids.

These gummies offer nearly a full daily magnesium serving. While effective, they shouldn’t cause digestive issues unless taken excessively.

Lemon Magnesium Gummies

These delicious gummies are naturally flavored with lemon and honey, making them an ideal relaxing evening snack.

Ingredients and Instructions:

Pour water and lemon juice into a saucepan.
Sprinkle gelatin and magnesium evenly over the liquid and let it sit.
After the mixture blooms and absorbs, incorporate the remaining ingredients.
Heat over medium-low, gently whisking to avoid excess foam.
Once completely melted and mixed, pour it into molds or a glass baking dish.
Chill in the refrigerator until firm, then slice into 9 squares.

Nutrition Facts:

Serving size: 1 (1 out of 9 squares)
Calories: 53
Total Fat: 0.03g (0% DV)
Sodium: 19mg (1% DV)
Potassium: 15mg (0% DV)
Total Carbohydrates: 8g (3% DV)
Sugars: 8g (9% DV)
Protein: 6g (12% DV)
Vitamin C: 4mg (5% DV)
Calcium: 6mg (1% DV)
Iron: 0.1mg (1% DV)

Note: Percent Daily Values are based on a 2,000-calorie diet.

Storage and Dosage Notes:

Store in an airtight container in the fridge.
As these are food-based, I don’t treat them like medicine. Each gummy contains approximately 450mg of magnesium. Adults might take two, while one suffices for children, though you can reduce magnesium content if necessary.

Additional Healthy Gummy Recipes

Looking for more delicious gummy recipes? Check out these favorites!

What’s your preferred way to consume magnesium? Share your thoughts in the comments!

References:

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