Magnesium citrate

How much magnesium is in “magnesium citrate 800 mg”?

Usually less than the front label may suggest. An 800 mg statement generally refers to the total weight of magnesium citrate rather than elemental magnesium. Depending on the specific salt form, elemental magnesium accounts for roughly 11-16% of magnesium citrate. This means 800 mg of magnesium citrate may provide approximately 90-130 mg of magnesium.

The exact amount should be listed in the supplement information. Look for the line marked “magnesium” and check the amount per recommended daily serving. This is the figure worth comparing between products, along with the cost per serving of elemental magnesium. For a detailed explanation, see how to compare magnesium supplements.

How is citrate different from other forms?

Magnesium citrate has two important practical characteristics. First, it is considerably more soluble in water than magnesium oxide. Second, a larger single serving can affect bowel function and soften stools. This is not the purpose of supplementation, but it is a property of the form that should be considered when choosing a serving size.

People with sensitive digestion or those using a larger daily amount may prefer bisglycinate, which is generally gentler on the digestive system, although more capsules may be needed per serving. If a compact serving and affordable price are priorities, citrate can be a practical place to start. Compare all magnesium forms on the Magnesium page.

How to take magnesium citrate

• With or after food. Taking citrate on an empty stomach may be more likely to cause digestive discomfort.
• Split a larger serving. If the daily serving contains two or three capsules, the manufacturer's directions may allow it to be divided between two meals.
• Start with a smaller amount. If you have not used citrate before, following the lower end of the manufacturer's recommended serving may help you assess tolerance.
• Do not exceed the recommended amount. Excess supplemental magnesium can cause gastrointestinal effects, particularly diarrhoea.

Magnesium citrate for sport

Regular training increases the loss of electrolytes through sweat, including magnesium. Magnesium contributes to electrolyte balance, normal muscle function and the reduction of tiredness and fatigue. This is why magnesium supplements are often used alongside other sports nutrition products and electrolytes.

Frequently asked questions

What is magnesium citrate taken for?

Like other forms of magnesium, it is used to supplement magnesium intake. Magnesium contributes to the reduction of tiredness and fatigue, normal muscle and nervous system function and normal energy-yielding metabolism. Citrate is commonly chosen as an affordable and readily soluble form.

Magnesium citrate with B6 or without?

Vitamin B6 also contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue, which is why magnesium citrate with B6 is a common combination. If you already take a multivitamin or B-complex, check your total B6 intake.

Morning or evening?

The time of day is less important than taking the product regularly and following the manufacturer's directions. If citrate affects your digestion, taking it earlier in the day or dividing the serving may be more convenient.

Who should be cautious with magnesium citrate?

People with sensitive digestion or a tendency towards diarrhoea may prefer a gentler form. Magnesium supplementation should be discussed with a doctor in cases of kidney disease, during pregnancy or when medicines are taken regularly. General guidance is available on the Magnesium page.

This information is for general reference and does not replace medical advice.