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Minerals
Magnesium Citrate
Citric acid chelate with good absorption; has mild laxative effect due to osmotic action in gut
Gabriel Score
85/ 100Excellent
CategoryMinerals
Applications4 conditions
FormsCitrate (chelated with citric acid)
How it works
Citric acid chelate with good absorption; has mild laxative effect due to osmotic action in gut
Typical Dosage
200-350 mg elemental/day
Used for
ConstipationMigrainesMuscle crampsGeneral magnesium deficiency
Practical Guide
Available Forms
Citrate (chelated with citric acid)
Natural Food Sources
- •Leafy greens
- •Spinach
- •Nuts
- •Seeds
- •Legumes
- •Whole grains
- •Fortified foods
- •Dairy
Dosing should be individualized. Consult a qualified healthcare practitioner.
The Science
Evidence Base
Excellent85/100
Good all-purpose form; use for constipation; Natural Calm® popular powder form
Works Well With
Vitamin D3FiberProbiotics
Safety Profile
Interactions
- As a laxative, take other medicines at least 2 hours before or after it
- Take apart from oral bisphosphonates such as alendronate
- Take apart from tetracycline and quinolone antibiotics (ask a pharmacist how far apart)
- Diuretics can raise or lower magnesium loss, depending on the type
- Long-term acid reflux drugs (PPIs) can lower magnesium
- Very high-dose zinc can lower magnesium absorption
Contraindications
- Kidney disease, unless a clinician advises it (extra magnesium can build up)
- More than 350 mg a day from supplements, the adult upper limit, unless a clinician advises it (diarrhea, nausea, cramping)
- As a laxative, no more than 1 week unless a clinician advises it, and ask first with stomach pain, nausea, vomiting or a bowel change lasting over 2 weeks
Trusted Brands
NOWPure EncapsulationsNatural Vitality (Calm®)
Build Your Protocol
Work with a practitioner to design a personalized supplement protocol.
Find a PractitionerCategoryMinerals
Applications4
Gabriel Score85/100
Educational purposes only. Consult a qualified healthcare provider before starting any supplement protocol.