Magnesium Citrate
Also known as: trimagnesium citrate, magnesium citrate anhydrous, Mg citrate
Magnesium bound to citric acid, one of the best-selling magnesium forms because it is inexpensive, dissolves readily, and has shown good bioavailability in comparison studies. It carries about 16% elemental magnesium as the anhydrous tribasic salt. Its well-known drawback is an osmotic laxative effect at higher doses, which some regularity products use deliberately but which limits how much fits comfortably in a single serving.
Research summary
Supplies magnesium for ATP-dependent enzymes, neuromuscular signaling, and bone; unabsorbed citrate salt draws water into the bowel, which explains the loosening effect.
Dosage
Daily amounts, elemental (16% of the compound is the element).
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 100 mg | 150–350 mg | 350 mg | 350 mg |
NIH ODS — UL of 350 mg applies to supplemental magnesium only, not magnesium from food
Doses are elemental magnesium. Loose stools become common above roughly 300–400 mg elemental in one sitting, so larger amounts are usually split or moved to a powder taken with water. The 350 mg UL applies to supplemental magnesium; trials of magnesium citrate have gone higher but the app caps at the UL. Anhydrous tribasic citrate is ≈ 16% Mg; the nonahydrate is closer to 11%, so verify the grade on the certificate of analysis.
Source material: synthetic (magnesium carbonate or oxide reacted with citric acid)
As supplied: Anhydrous tribasic ≈ 16% Mg; hydrated grades ≈ 11% Mg
Forms of Magnesium
| Form | Typical dose | Element % | Formats | Price |
|---|---|---|---|---|
| Magnesium Citrate | 150–350 mg | 16% | Capsule, Powder, Tablet, Gummy, Liquid | low |
| Magnesium Glycinate | 200–350 mg | 14% | Capsule, Powder, Tablet | low |
| Magnesium Oxide | 200–350 mg | 60% | Capsule, Powder, Tablet, Gummy | low |
| Magnesium L-Threonate | 100–144 mg | 7% | Capsule, Powder, Tablet | high |
| Magnesium Malate | 100–350 mg | 16% | Capsule, Powder, Tablet | low |
| Magnesium Chloride | 100–300 mg | 12% | Capsule, Powder, Tablet, Liquid | low |
| Magnesium Taurate | 100–300 mg | 9% | Capsule, Powder, Tablet | mid |
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Bulky: 200 mg elemental ≈ 1,250 mg of compound, about two and a half size-00 capsules. Very soluble with a mild tart taste, so it is the go-to form for drink powders and effervescents. Hygroscopic; protect from moisture.
Formulation notes
Separate from some antibiotics and bisphosphonates by two hours. Stacks well with vitamin B6 and with potassium citrate in electrolyte blends.
- Has an upper limit
Sources
Related ingredients
Magnesium Glycinate
MineralA chelated form of magnesium bound to the amino acid glycine.
Typical: 200–350 mg
Magnesium Malate
MineralMagnesium paired with malic acid, an intermediate of the Krebs cycle.
Typical: 100–350 mg
Magnesium Chloride
MineralA highly soluble magnesium salt sold as the hexahydrate, which is about 12% elemental magnesium.
Typical: 100–300 mg
Magnesium Taurate
MineralA complex of magnesium with the amino acid taurine, chosen for cardiovascular and calming formulas because both components are studied in relation to blood pressure and nervous-system excitability.
Typical: 100–300 mg
Berberine HCl
BotanicalAn isoquinoline alkaloid isolated from plants such as barberry, goldenseal, and Coptis, supplied as the hydrochloride salt.
Typical: 900–1,500 mg