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evidence · mechanism · dose
Supplements/Mineral

Magnesium Citrate

Highly bioavailable magnesium with a mild osmotic laxative effect — useful for constipation and repletion.

Gut HealthGeneral WellnessElectrolytes & Hydration

Overview

Magnesium bound to citric acid. Well absorbed but draws water into the colon at higher doses.

Natural sources
    Common forms

      Forms & variants of Magnesium

      Different chemical forms of Magnesium behave differently. Browse each form's mechanism, bioavailability, and best-use context.

      Parent
      Magnesium

      Essential cofactor in 300+ enzymatic reactions, from ATP production to muscle relaxation.

      Glycinate
      Magnesium Glycinate

      Chelated magnesium bound to glycine — best-tolerated form for sleep, calm, and muscle relaxation.

      Malate
      Magnesium Malate

      Magnesium + malic acid — favored for daytime energy and fibromyalgia-related fatigue.

      L-Threonate
      Magnesium L-Threonate

      Magnesium bound to L-threonic acid — the only form shown to meaningfully raise brain magnesium.

      Taurate
      Magnesium Taurate

      Magnesium + taurine — gentle on the gut with cardiovascular and glycemic synergies.

      Oxide
      Magnesium Oxide

      Cheapest magnesium salt — poor absorption (~4%) but useful as a laxative or antacid.

      Chloride
      Magnesium Chloride

      Topical and oral magnesium with good absorption — commonly used in 'magnesium oil' sprays.

      Orotate
      Magnesium Orotate

      Magnesium + orotic acid — studied specifically in heart failure and athletic populations.

      Sulfate (IV)
      Magnesium Sulfate (IV)

      Reference IV form used in eclampsia and acute asthma.

      Acetyl-taurate
      Magnesium Acetyl-Taurate

      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.

      Pathways
      • · Mg-ATP
      • · Osmotic gradient in colon
      • · Urinary alkalinization

      Effects on the body

      Supports
      Bowel motility
      Decreases
      Calcium oxalate stone risk

      Organ system effects

      Digestive / Gut

      Osmotic laxative at higher doses.

      Kidneys

      Reduces stone formation via citrate.

      Evidence-based benefits

      Effective short-term laxative

      Strong evidence

      Reduces recurrent kidney stones

      Moderate evidence

      Potential side effects

      Common
      • · Loose stools
      • · Cramping at high dose
      Rare
        Serious
        • · Electrolyte disturbance with prolonged high-dose use

        Drug interactions

        No notable interactions reported.

        Supplement interactions

        Pairs well with

        None listed.

        Avoid combining with

        No specific avoidances listed.

        Dosing & bioavailability

        Typical dose
        200–400 mg elemental
        Upper safe limit
        Avoid >600 mg daily long-term
        Timing
        Evening or split
        With food?
        With water

        Where to buy

        Affiliate-style search links to reputable retailers. We don't endorse specific brands — verify third-party testing (USP, NSF, Informed Sport) before purchase.

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        Thorne
        Practitioner-grade · NSF tested

        Scientific evidence (9)

        RCTMagnes Res · 2003

        Magnesium citrate vs oxide bioavailability

        Walker AF, et al.

        Crossover trial of Mg citrate, oxide, and amino-acid chelate.

        Key findings

        Citrate showed superior bioavailability over oxide.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Citrate — Effective short-term laxative

        Live PubMed search

        Live results for "Magnesium Citrate Effective short-term laxative" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Citrate and "Effective short-term laxative". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Citrate — Reduces recurrent kidney stones

        Live PubMed search

        Live results for "Magnesium Citrate Reduces recurrent kidney stones" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Citrate and "Reduces recurrent kidney stones". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Citrate — randomized controlled trial

        Live PubMed search

        Live results for "Magnesium Citrate randomized controlled trial" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Citrate and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Citrate — meta-analysis

        Live PubMed search

        Live results for "Magnesium Citrate meta-analysis" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Citrate and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Citrate — pharmacokinetics

        Live PubMed search

        Live results for "Magnesium Citrate pharmacokinetics" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Citrate and "pharmacokinetics". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Citrate — safety adverse events

        Live PubMed search

        Live results for "Magnesium Citrate safety adverse events" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Citrate and "safety adverse events". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Citrate — dose response

        Live PubMed search

        Live results for "Magnesium Citrate dose response" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Citrate and "dose response". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewGoogle Scholar · 1970

        Google Scholar: Magnesium Citrate — clinical evidence

        Live Scholar search

        Cross-database citation index for Magnesium Citrate as it relates to "clinical evidence".

        Key findings

        Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.

        Open study
        Educational use only. This profile is not medical advice. Consult a qualified healthcare professional before starting any supplement, especially if you take prescription medication or have a chronic condition.