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Mineral Dosage: 200–400 mg elemental magnesium

Magnesium Citrate

Magnesium citrate is more bioavailable than oxide and is commonly used for both repletion and as an osmotic laxative at higher doses.

Benefits

✓ Supports regularity
✓ Supports muscle and nerve function
✓ Aids energy production

Available Forms

Citrate

moderate absorption

Combines magnesium with citric acid; good absorption.

Common Uses

Constipation relief Muscle cramps General magnesium repletion

Best Timing

⏰ evening

Take with water; can be taken in the evening.

Things to Consider

  • ⚠ Higher doses have a laxative effect
  • ⚠ Separate from bisphosphonates and some antibiotics

Related Ingredients

🧲 Mineral

Magnesium Glycinate

Magnesium is a cofactor in 300+ enzymatic reactions. The glycinate form is well-absorbed and less likely to cause loose stools than oxide, making it preferred for sleep and relaxation use cases.

200–400 mg elemental magnesium Explore →
☀️ Vitamin

Vitamin D3

Vitamin D3 (cholecalciferol) is more effective than D2 at raising 25(OH)D. It requires dietary fat for absorption and works synergistically with vitamin K2 and magnesium.

1,000–4,000 IU (test before high-dose) Explore →
🦷 Mineral

Calcium

Calcium supports bone mineralization, but food sources are preferred. Calcium citrate absorbs well regardless of food; carbonate needs stomach acid. High single doses inhibit iron absorption.

500–1,000 mg (ideally from food) Explore →
Disclaimer: This information is educational and not medical advice. Supplement needs vary by individual. Always consult a qualified healthcare professional before starting any supplement, especially if you have medical conditions or take medications.