Magnesium citrate

Tier 1 — strong evidence · Constipation · General Mg · Bioavailability

Magnesium bound to citric acid — one of the most bioavailable and affordable oral magnesium forms. Its osmotic laxative effect is both its key advantage (for constipation) and its main limitation (loose stools at higher doses). A 2024 narrative review confirmed citrate is among the top-absorbed oral magnesium salts alongside glycinate and malate, substantially outperforming oxide (~4% absorption). The 2021 Mah meta-analysis (PMID 33865376) of oral magnesium for insomnia showed 17-minute sleep onset improvement; citrate was one of the forms used. Not the preferred choice for people with…

Dose: 200–400 mg elemental magnesium from citrate daily. Typical 500 mg citrate tablet provides ~84 mg elemental magnesium — read the label. For constipation, 290 mg elemental magnesium/day is a useful starting dose. Take with food.