79
SCORE
Magnesium citrate
Constipation · General Mg · Bioavailability
Tier 1 — Strong Evidence
What it is
One of the most widely available and affordable magnesium forms with good bioavailability. Better absorbed than magnesium oxide but causes more bowel stimulation than glycinate, making it useful for people with constipation. A 2024 review confirmed citrate is among the best-absorbed oral magnesium salts. Take with food to reduce stomach upset. Not the best choice if you have loose stools.
Efficacy
4/5
Safety
4/5
Research
3/5
Onset
4/5
Cost
5/5
Drug-int.
4/5
Dose
200–400 mg elemental Mg from magnesium citrate; useful for constipation; take with food
Time of day & tips
Take with food and water to reduce stomach upset. Evening is ideal as magnesium supports relaxation and sleep. Reduce dose if stools become too loose.
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