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Magnesium
(Citrate)

Moderate study situation·7/10
A higher score indicates better study conditions, but not necessarily effectiveness.

Magnesium citrate is a highly bioavailable magnesium supplement noted for relieving constipation and supporting muscle, nerve, and bone health.

Digestion & Gut HealthMuscle RepairEssential NutrientBone Health
dose range
240–420 mg
Split into 2–3 doses throughout the day if needed, preferably with meals.
Consumption
Take with or after food to minimize GI discomfort. For constipation, use a single dose, not chronically.
Not fat-soluble.
Best time
Taking in the evening or before sleep may promote relaxation and regularity; for constipation, follow product/doctor recommendations.

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Description

Magnesium citrate combines magnesium with citric acid, providing a water-soluble, easily absorbed form often used to address magnesium deficiency, support neuromuscular function, and act as an osmotic laxative.

benefits
Main effects with level of evidence
Moderate
Note on evidence

Benefits are well supported for relieving mild constipation, with moderate support for roles in bone, muscle, and neuromuscular health. Evidence for migraine prevention is growing but not unequivocal.

Relieves mild constipation and improves bowel regularity

Strong

Acts as an osmotic laxative, drawing water into the intestines, softening stool, and promoting regular bowel movements.

Particularly relevant for: adults with occasional constipation
1 · Journal of Neurogastroenterology and Motility4 · Mayo Clinic – Magnesium citrate (oral route)

Supports bone health

Moderate

Essential for bone mineralization and density; adequate magnesium intake is associated with improved bone strength and reduced risk of osteoporosis.

Particularly relevant for: older adults · postmenopausal women
2 · NIH Office of Dietary Supplements – Magnesium Fact Sheet5 · Cochrane Library – Oral magnesium supplementation for treating osteoporotic women7 · EFSA Journal: Magnesium dietary reference values

Aids in muscle relaxation and reduces cramps

Moderate

Facilitates muscle relaxation and nerve impulse transmission, which may help reduce muscle cramps.

Particularly relevant for: physically active adults · individuals prone to cramps
2 · NIH Office of Dietary Supplements – Magnesium Fact Sheet

May help reduce migraine frequency

Limited

Supplementation may decrease the frequency and severity of migraines in some individuals, potentially via effects on neurotransmitter regulation.

Particularly relevant for: migraine sufferers
3 · Headache: The Journal of Head and Face Pain2 · NIH Office of Dietary Supplements – Magnesium Fact Sheet

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This information is for educational purposes only and does not replace medical advice.
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This website is for educational and informational purposes only and does not constitute medical advice or professional services. The information provided should not be used to diagnose or treat any health problem or disease. Persons requiring medical advice should consult a licensed physician.