I have been on a gummy kick lately as a fun and tasty way to increase our nutrient intake. Although I have prepared healthy gelatin in different ways over the years, I wanted to add a new one to the mix. These magnesium gummies have a lemon flavor, are very popular with children and have all the benefits of magnesium.
Let's talk about magnesium gummies
Most gummy vitamins on the market are full of sugar like glucose syrup or even high fructose corn syrup. And sugar-free versions are often loaded with artificial sweeteners. They may be labeled non-GMO, gluten-free and all the rest, but they still contain a lot of not-so-good ingredients.
If you're looking for chewable, great-tasting magnesium supplements, they're hard to find.
Fortunately, they are not difficult to make! These magnesium citrate gummies get their natural flavors from lemon juice and honey. No artificial flavors in these gummy supplements.
Because the ingredients are safe, I don't feel the need to keep them out of reach of children. Unlike some commercial food supplements. Although you may find that they disappear quickly if left out!
Benefits of Magnesium
I have already explained why we need magnesium and how we probably don't get enough of it. A lot of time. But it's worth repeating. Many multivitamin supplements focus more on calcium than magnesium. And food no longer has the same nutritional value as before. Many readers have told me that simply maximizing their magnesium levels has dramatically improved their health.
There are many types of magnesium and different ways to get it. My kids use topical magnesium at night before bed. And my older children and I take magnesium supplements. I like to have a variety of sources for maximum absorption.
Magnesium is great for the nervous system, better sleep, pain reduction, muscle health and much more. It's generally calming and relaxing, so most people like to take it in the evening. As I'm an inverse modulator, I find it energizing so I take mine in the morning.
Magnesium citrate
As I said, there are many types of magnesium. Some better than others. These candies specifically use a type called magnesium citrate. You will find it in supplements like the raspberry lemon flavored one Natural Vitality Calm and calm gummies. This is also what I use in my homemade electrolyte drink.
Studies show that it is better absorbed than magnesium oxide. Additionally, it is considered safe for children, during pregnancy and breastfeeding.
Much of the research on magnesium citrate focuses on its ability to combat constipation. It is often used before a colonoscopy to help someone get through it. Lower doses can help with consistency. Animal studies show that it can help reduce pain levels. Overall, magnesium is helpful for brain inflammation, mental health, and helps us mentally relax.
Citrus Magnesium Gummies
The other ingredients in these candies are also calming. Gelatin naturally contains amino acids like proline and glycine which help relax the body. Some gummies rely on agar or pectin to thicken them, but I really like to include gelatin for its health benefits.
I also use a combination of honey and salt here. Although it enhances flavor, salt also helps reduce cortisol and balance blood sugar at night. The gummies are sweetened with honey, which helps lower cortisol levels and reduce stress. As a carbohydrate, honey can also help increase melatonin levels for better sleep. I don't talk about all that anymore in this article.
How much magnesium?
Too much magnesium citrate can cause diarrhea, but otherwise I don't worry too much about the dosage. The Food and Drug Administration's recommended daily value for magnesium ranges from 75 mg of magnesium for infants to 420 mg for men. Keep in mind that this is the base level for avoiding serious problems, not for optimal health. Dr. Mark Hyman recommends up to 1,000 mg for adults and 400 to 500 mg for children.
Each serving of these vitamin gummies contains just under 100% of the daily value of magnesium. Enough to benefit, but not too much to cause diarrhea. If you start to have loose stools, use less.
Lemon Magnesium Gummies
These delicious magnesium gummies are naturally flavored with lemon and honey. Ideal for a relaxing evening!
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Pour the water and lemon juice into the saucepan.
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Sprinkle the gelatin and magnesium evenly over the liquid and let sit.
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Once the mixture has bloomed and absorbed, add the rest of the ingredients.
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Turn the heat to medium-low and gently whisk in the gelatin mixture. Don't stir too much or it will get really foamy.
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Once it is completely melted and mixed, pour the mixture into the molds of your choice. You can use silicone molds for fun shapes or a square glass baking dish.
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Place the magnesium candies in the refrigerator for several hours or until firm. Cut into 9 squares.
Nutritional intake
Lemon Magnesium Gummies
Amount per serving (1 serving)
Calories 53
% Daily Value*
Fat 0.03g0%
Saturated fat 0.01g0%
Polyunsaturated fat 0.003g
Monounsaturated fat 0.004 g
Sodium 19mg1%
Potassium 15mg0%
Carbohydrates 8g3%
Fibers 0.05g0%
Sugar 8g9%
Protein 6g12%
Vitamin A 1 IU0%
Vitamin C 4 mg5%
Calcium 6mg1%
Iron 0.1 mg1%
*Percent Daily Values are based on a 2,000 calorie diet.
- Storage: These are best stored in the refrigerator in an airtight container
- Dose: Since they are food-based, I don’t “dose” them like medicine. However, each serving contains approximately 450 mg of magnesium. Generally, 1 square is enough for children, and 2 for adults, but you could easily halve the added magnesium if you wish.
More Healthy Gummy Recipes
Looking for more delicious gummi recipes? Here are some of our favorite picks!
What is your favorite way to take magnesium? Leave a comment and let me know!
- Koc, B., Kizildag, S., Hosgorler, F., Gumus, H., Kandis, S., Ates, M. and Uysal, N. (2021). Magnesium citrate increases the pain threshold and reduces the concentration of TLR4 in the brain. Research on biological trace elements, 199(5), 1954-1966.
- Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). Mg citrate was found to be more bioavailable than other Mg preparations in a double-blind, randomized study. Magnesium Research, 16(3), 183-191.
- Magnesium citrate. (2022). In Medicines and Breastfeeding Database (LactMed®). National Institute of Child Health and Human Development.
