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Magnesium Citrate

Constipation · general magnesium · cramps

STRONG EVIDENCEVEGANREAD THE RESEARCH
Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Last reviewed: May 30, 2026
QUICK ANSWER

Magnesium Citrate: Constipation · general magnesium · cramps. Higher-absorption, mildly laxative form of magnesium. A solid daily option when bowel regularity is also a goal. Standard dose 400 mg elemental, taken in the evening, about $11/month. Evidence rating: strong evidence.

What is Magnesium Citrate?

Magnesium Citrate combines magnesium with citric acid, creating one of the most cost-effective and well-absorbed forms of this essential mineral. Magnesium itself is involved in more than 300 enzymatic reactions in the body, including muscle relaxation, nervous system regulation, blood sugar control, and energy production. The citrate form has a mild osmotic effect in the gut, making it especially useful for people who experience occasional constipation alongside general magnesium needs. Standard daily doses range from 200-400 mg of elemental magnesium, typically taken in the evening to support sleep and muscle recovery.

WHY IT MATTERS

Higher-absorption, mildly laxative form of magnesium. A solid daily option when bowel regularity is also a goal.

Natural food sources

Where possible, get Magnesium Citrate from whole foods first. Common dietary sources include:

Pumpkin seedsDark leafy greens (spinach)AlmondsBlack beansDark chocolate

Where to buy

NOW Foods Magnesium Citrate 200mg
RECOMMENDED
NOW Foods, Magnesium Citrate
400 mg elemental · Evening · ~$11/month

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Best for your goal

Interactions

Other minerals

Magnesium Glycinate
Sleep · stress · muscle relaxation
Zinc Picolinate
Immune · hormones · skin
Iron Bisglycinate (Gentle)
Energy · oxygen transport (women)
Magnesium L-Threonate
Cognition · sleep depth · brain magnesium

Common questions

What is Magnesium Citrate?
Magnesium Citrate combines magnesium with citric acid, creating one of the most cost-effective and well-absorbed forms of this essential mineral. Magnesium itself is involved in more than 300 enzymatic reactions in the body, including muscle relaxation, nervous system regulation, blood sugar control, and energy production. The citrate form has a mild osmotic effect in the gut, making it especially useful for people who experience occasional constipation alongside general magnesium needs. Standard daily doses range from 200-400 mg of elemental magnesium, typically taken in the evening to support sleep and muscle recovery.
What is Magnesium Citrate used for?
Constipation · general magnesium · cramps. Higher-absorption, mildly laxative form of magnesium. A solid daily option when bowel regularity is also a goal.
What is the standard dose of Magnesium Citrate?
400 mg elemental, typically taken in the evening. Approximate cost is $11 per month.
How strong is the evidence for Magnesium Citrate?
Strong evidence for its primary uses. See the full study list on the research page.

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