Magnesium Citrate
Highly bioavailable form of magnesium supporting cardiovascular, neuromuscular, and metabolic health.
minerals
Dosing model
FLATFixed dose (no body-weight scaling).
Min dose
100 mg
Max dose
400 mg
Rounding
50 mg
Stacks containing Magnesium Citrate
Public community stacks that include this ingredient.
recovery
Minimal Recovery Stack
by@athlete
Simple recovery support with minimal supplements.
Magnesium Citrate
200mg
New
endurance
Your personalized stack
by@athlete
Based on your goals and preferences, here is a starting stack you can edit.
Vitamin D3
25mg
Magnesium Citrate
1000mg
Caffeine
200mg
+ 1 more supplements
New
Evidence
2 records
Bioavailability of magnesium citrate vs oxide and amino-acid chelate
Healthy adults (n=46) • Randomized double-blind trial
Magnesium citrate produced the greatest mean serum Mg concentration following both acute and chronic 300 mg/day supplementation, demonstrating superior bioavailability over magnesium oxide and amino-acid chelate preparations.
Dose: 300 mg • Duration: 60 days
Foundational bioavailability comparison study; citrate and chelate both outperform oxide.
Blood pressure reduction in adults
Adults (34 RCTs, n=2,028); dose 368 mg/day median • Systematic review and meta-analysis of double-blind RCTs
Magnesium supplementation (median 368 mg/day for 3 months) reduced systolic BP by 2.00 mmHg (95% CI 0.43–3.58) and diastolic BP by 1.78 mmHg (95% CI 0.73–2.82) vs placebo; 300 mg/day for ≥1 month sufficient to raise serum Mg and lower BP.
Dose: 368 mg • Duration: 3 months