Magnesium Citrate
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Magnesium Citrate. Highly bioavailable magnesium with a mild osmotic laxative effect — useful for constipation and repletion.
How it works. Citrate is an osmotic agent in the gut and alkalinizes urine; absorbed Mg supports ATP and neuromuscular function.
What the research supports. 2 graded claims. Strongest: Effective short-term laxative (strong).
How much to take. Typical dose: 200–400 mg elemental. Evening or split.
Side effects and interactions. 1 medication interaction listed. Serious: Electrolyte disturbance with prolonged high-dose use.
Stacking. Pairs well with A high-quality multivitamin, Omega-3 (EPA/DHA).
Common forms. Available as Chelated form (glycinate, bisglycinate, citrate, malate), Inorganic salt (oxide, sulfate, chloride), Liquid ionic solution, Topical or transdermal preparation.
Key studies. 9 studies cited. The strongest are listed with links to PubMed.
Community. Experiences from people who have tried Magnesium Citrate. Anecdotes are not medical advice.
Magnesium Citrate. Highly bioavailable magnesium with a mild osmotic laxative effect — useful for constipation and repletion.
What it is
Magnesium bound to citric acid. Well absorbed but draws water into the colon at higher doses.
Food sources
Goals
How it works
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
- +Bowel motility supports
- ↓Calcium oxalate stone risk decreases
What the research supports
Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.
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Side effects & interactions
Common side effects
- Loose stools
- Cramping at high dose
Serious
- Electrolyte disturbance with prolonged high-dose use
Medication interactions
Always disclose Magnesium Citrate use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.
Check any supplement–medication combination with your pharmacist before starting.
Combines with
Pairs well
- A high-quality multivitaminCovers micronutrient cofactors that support most supplement pathways.
- Omega-3 (EPA/DHA)Foundational anti-inflammatory support that complements most regimens.
Common forms
- Chelated form (glycinate, bisglycinate, citrate, malate)
- Inorganic salt (oxide, sulfate, chloride)
- Liquid ionic solution
- Topical or transdermal preparation
Key studies
9 studies cited in total.
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.
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.
Opens current human and preclinical literature matching Magnesium Citrate and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.
Discussion
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