Magnesium Citrate
Research Reliability -
A well-absorbed magnesium citrate supplement that supports relaxation, digestion, and healthy muscle function.
Appetite
Mood
Sleep
Magnesium Citrate
Description
Magnesium citrate combines magnesium with citric acid, resulting in a highly soluble and well-tolerated form with good bioavailability. It is particularly effective for supporting bowel regularity, making it a go-to for those experiencing constipation or sluggish digestion alongside magnesium deficiency. Like all forms of magnesium, it supports muscle relaxation, nerve transmission, and cardiovascular rhythm. This formulation is a versatile daily supplement for anyone looking to replenish this critically important mineral.
Effects
First days
may loosen stools if bowel-sensitive
Week 1–2
muscle relaxation and regularity improve
Ongoing
general magnesium repletion
How it Feels
You may feel this in your digestion first; citrate draws water into the bowel and can act mildly laxative, which some people want and others do not. Muscle relaxation and calmer sleep build over a week or two.
Usage
Entry Dose
100mg elemental
Standard Dose
200–400mg elemental
Max Dose
600mg elemental
Onset
1–2 weeks
Combinations
Pairs well with
Synergistic
Vitamin D3 — D3 activation requires magnesium as a cofactor
Potassium — electrolyte pair; both support cardiovascular and muscle function
B-Complex — magnesium is cofactor for multiple B vitamin-dependent enzymes
Avoid combining
Contraindicated
Antibiotics (quinolones, tetracyclines) — magnesium chelates and reduces drug absorption
Potassium-sparing diuretics — combined hypermagnesemia risk in renally compromised individuals
Biomarkers to Track
Subjective
(Daily)
Sleep onset latency (mins)
Muscle cramps or tension
Bowel regularity score
Objective
(Quarterly)
RBC magnesium level
Fasting glucose
Blood pressure (resting)
Very safe. The citrate portion draws water into the bowel, so it can act mildly laxative.
Those with kidney disease, and anyone prone to loose stools.
Dosing too high and triggering the runs, and taking it away from a meal.