Overview
Magnesium bound to citric acid. Well absorbed but draws water into the colon at higher doses.
- Whole foods (leafy greens, legumes, nuts, seeds, seafood, animal proteins)
- Fortified foods such as cereals, breads, plant milks, and table salt
- Mineral supplements as chelates, citrates, glycinates, or inorganic salts
- Chelated form (glycinate, bisglycinate, citrate, malate)
- Inorganic salt (oxide, sulfate, chloride)
- Liquid ionic solution
- Topical or transdermal preparation
Forms & variants of Magnesium
Different chemical forms of Magnesium behave differently. Browse each form's mechanism, bioavailability, and best-use context.
Essential cofactor in 300+ enzymatic reactions, from ATP production to muscle relaxation.
Chelated magnesium bound to glycine — best-tolerated form for sleep, calm, and muscle relaxation.
Magnesium + malic acid — favored for daytime energy and fibromyalgia-related fatigue.
Magnesium bound to L-threonic acid — the only form shown to meaningfully raise brain magnesium.
Magnesium + taurine — gentle on the gut with cardiovascular and glycemic synergies.
Cheapest magnesium salt — poor absorption (~4%) but useful as a laxative or antacid.
Topical and oral magnesium with good absorption — commonly used in 'magnesium oil' sprays.
Magnesium + orotic acid — studied specifically in heart failure and athletic populations.
Reference IV form used in eclampsia and acute asthma.
Brain-penetrant Mg form combined with taurate for mood.
Mechanism of action
Citrate is an osmotic agent in the gut and alkalinizes urine; absorbed Mg supports ATP and neuromuscular function.
- · Mg-ATP
- · Osmotic gradient in colon
- · Urinary alkalinization
Effects on the body
Organ system effects
Osmotic laxative at higher doses.
Reduces stone formation via citrate.
Evidence-based benefits
Effective short-term laxative
Strong evidenceReduces recurrent kidney stones
Moderate evidencePotential side effects
- · Loose stools
- · Cramping at high dose
- · Electrolyte disturbance with prolonged high-dose use
Drug interactions
Supplement interactions
- A high-quality multivitaminCovers micronutrient cofactors that support most supplement pathways.
- Omega-3 (EPA/DHA)Foundational anti-inflammatory support that complements most regimens.
No specific avoidances listed.
Dosing & bioavailability
Where to buy
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Third-party testedIndependently verified Magnesium Citrate — look for USP, NSF, or Informed Sport seals on the label for purity and dose accuracy.Magnesium Citrate third party tested NSF
CapsulesPre-measured Magnesium Citrate capsules — easiest for travel and consistent daily dosing without scoops or scales.Magnesium Citrate capsules
PowderBulk unflavored Magnesium Citrate powder — best cost-per-gram and flexible dosing for stacking or mixing into drinks.Magnesium Citrate powder unflavored
Best sellersMost-purchased Magnesium Citrate products on Amazon — a quick way to see what's reviewed widely before you commit.Magnesium Citrate best sellerScientific evidence9Show studiesHide studies
Magnesium citrate vs oxide bioavailability
Walker AF, et al.
Crossover trial of Mg citrate, oxide, and amino-acid chelate.
Citrate showed superior bioavailability over oxide.
PubMed: Magnesium Citrate — Effective short-term laxative
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PubMed: Magnesium Citrate — Reduces recurrent kidney stones
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PubMed: Magnesium Citrate — randomized controlled trial
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PubMed: Magnesium Citrate — dose response
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Google Scholar: Magnesium Citrate — clinical evidence
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