Magnesium citrate: why the form matters

Magnesium is a mineral involved in hundreds of reactions in the body: muscles, nerves, energy and rest. Many modern diets fall short on magnesium, which is why it's one of the most requested supplements.

Not all magnesium is the same

In the bottle, magnesium is always bound to another molecule: oxide, citrate, glycinate, chloride… That "partner" changes how much dissolves and how much is absorbed.

• In a crossover study, citrate dissolved much better than oxide and produced a larger rise in urinary magnesium, a sign of absorption.
• A 60-day randomized, double-blind trial found greater absorption with organic forms (citrate and chelate) than with oxide.

They are small studies and they measure absorption, not symptoms. Still, they point in the same direction.

How to take it

MG-400 has 400 mg. It's usually taken with dinner or before bed. At high doses citrate can loosen the bowels: if that happens, split the dose.

Dietary supplements do not replace a varied diet or medical treatment. If you are pregnant, breastfeeding, taking medication or have a health condition, talk to your doctor before starting.

Sources

• Lindberg et al., Magnesium bioavailability from magnesium citrate and magnesium oxide (1990)
• Walker et al., Mg citrate found more bioavailable (2003)