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 acts as an osmotic laxative, drawing water into the large intestine to soften stool and stimulate peristalsis. The citrate anion directly activates smooth muscle contraction, making this form specifically effective for constipation-type bowel irregularity.
Dose: 500–2000 mg
Magnesium citrate relaxes intestinal smooth muscle and draws water into the gut lumen via osmosis, reducing intestinal stagnation and the gas accumulation that causes bloating. Its prokinetic effect clears stagnant bowel content that feeds gas-producing bacteria.
Dose: 500–1000 mg