Magnesium Citrate

A solid, affordable, well-absorbed magnesium form. Good general-purpose choice, particularly for those who also experience constipation.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Magnesium citrate has higher bioavailability than magnesium oxide in comparative studies. Magnesium deficiency is common (up to 50% of the US population may consume inadequate magnesium). Supplementation supports muscle function, blood pressure, blood glucose regulation, and bone health.

• Well-absorbed and affordable magnesium form
• Gentle laxative effect beneficial for constipation
• Supports muscle, cardiovascular, and metabolic function

200-400 mg elemental magnesium daily. Start with lower doses to assess GI tolerance. Can be split into multiple doses.

• Loose stools or diarrhea (dose-dependent)
• Abdominal cramping
• Nausea at high doses

Laxative effect may cause loose stools, especially initially. Reduce dose in those with renal impairment. May interact with certain antibiotics and bisphosphonates.

The laxative effect is a feature for constipation but a drawback for those with loose stools. For sleep or cognitive goals, other forms (glycinate, threonate) may be preferred.

• Energy45
• Recovery45
• Sleep40
• Stress40
• Muscle35