I’ve been on a real gummy craze lately as a fun and delicious way to boost our nutrient intake. Over the years, I’ve made healthy gelatin in several ways, but I wanted to try something new. These lemon-flavored magnesium gummies are a big hit with kids and pack all the perks of magnesium.
Most gummy vitamins you find in the store are loaded with sugars like glucose syrup or even high fructose corn syrup. The ones that are sugar-free often rely on artificial sweeteners. Even if they’re labeled non-GMO or gluten-free, they usually have some not-so-great ingredients.
Finding good-tasting, chewable magnesium supplements is tough. Luckily, they’re easy to make at home! These magnesium citrate gummies get their natural flavor from lemon juice and honey, without any artificial additives.
Since the ingredients are safe, I don’t worry about keeping them out of the kids’ reach, unlike some store-bought supplements. But if you leave them out, they might disappear fast!
I’ve talked about the need for magnesium and how many of us don’t get enough of it several times. It’s worth mentioning again since multivitamin supplements often focus on calcium over magnesium. Plus, food today doesn’t have the nutritional value it once did. Many people have told me that upping their magnesium has greatly helped their health.
There are various types of magnesium and ways to consume it. My kids use a magnesium spray at night, and my older kids and I take magnesium supplements. I like having different sources for better absorption.
Magnesium is awesome for the nervous system, improves sleep, reduces pain, and supports muscle health, among other benefits. It’s generally calming, so people often take it at night. I’m a bit of an exception because it energizes me, so I prefer it in the morning.
There are plenty of magnesium types, but these gummies use magnesium citrate. It’s found in supplements like raspberry lemon-flavored Natural Vitality Calm and the calm gummies. I also use it in my homemade electrolyte drink. Research suggests it’s absorbed more effectively than magnesium oxide and is safe for kids, pregnant women, and breastfeeding moms.
Most studies on magnesium citrate highlight its ability to help with constipation, often used before a colonoscopy for cleansing. Smaller doses can help with regularity, and some animal studies show it might reduce pain levels. Overall, magnesium is beneficial for brain inflammation, mental health, and relaxing the mind.
These gummies also use calming ingredients. Gelatin is packed with amino acids like proline and glycine that relax the body. While some gummies use agar or pectin, I prefer gelatin for its health benefits.
I also mix honey and salt to enhance flavor. Salt helps lower cortisol and balance blood sugar at night, while honey sweetens the gummies. Honey also helps reduce cortisol levels to ease stress and, as a carb, can help with melatonin for better sleep.
Too much magnesium citrate can cause diarrhea, but I’m not overly concerned about dosing. The recommended daily value for magnesium by the FDA ranges from 75 mg for infants to 420 mg for men. Keep in mind these are minimum levels to prevent severe deficiencies, not for optimal health. Dr. Mark Hyman suggests up to 1,000 mg for adults and 400-500 mg for kids.
Each serving of these gummies has nearly 100% of the daily recommended magnesium. That’s enough for health benefits without causing diarrhea. If you notice loose stools, just cut back a bit.
Looking for more tasty gummy recipes? Here are some of our favorites! What’s your favorite way to take magnesium? Let me know in the comments!
