mineral · a form of Magnesium
Magnesium Citrate
Magnesium bound to citric acid. Well-absorbed and mildly laxative — the go-to form for digestive regularity and occasional constipation. Less suitable for sleep because the citrate anion stimulates bowel motility.
What it’s good for
Magnesium Citrate for Irregular Digestion
Not verified4 studies · 4 supporting · 0 against
7 safety notes
Why it gets suggested: Pulls water into your bowel to soften stool and get it moving. This form is the one that does that.
Dose: 500–2000 mg
Tested as: magnesium oxide
Why we could not verify it: The research we could find tested magnesium oxide. That is a different preparation, and a result for one form is not a result for another.
Magnesium Citrate for Bloating
Not verified1 study · 0 supporting · 0 against
7 safety notes
Why it gets suggested: Relaxes gut muscle and draws water in, which would ease a backed-up feeling.
Dose: 500–1000 mg
Why we could not verify it: No human clinical trial testing any form of magnesium for bloating as a primary therapeutic endpoint was found after a good-faith search. Magnesium citrate trials in the published literature involve colonoscopy preparation (measuring bowel-prep quality, not bloating relief) or arterial stiffness; none use bloating as a primary outcome. We cannot stand behind this claim on the evidence we have, so it carries no rating.
Other forms of Magnesium
Magnesium Hydroxide
Magnesium Oxide
The cheapest and least absorbed magnesium salt, and the one used in most clinical trials. Its poor a…
Magnesium Glycinate
Magnesium chelated with glycine for superior absorption and minimal GI side effects. Supports muscle…
Magnesium L-Threonate
A patented form of magnesium (Magtein) specifically designed to cross the blood-brain barrier. Resea…