Magnesium citrate

What is magnesium citrate?

Magnesium citrate is the magnesium salt of citric acid. It is an organic magnesium compound and one of the most widely used forms in food supplements. As a powder it dissolves well in water and has a slightly tart taste.

Magnesium contributes to a reduction of tiredness and fatigue, to normal muscle function and to the normal functioning of the nervous system.

Citrate compared with other forms

• Citrate: a medium share of magnesium per gram, dissolves well, often sold as powder or tablets.
• Glycinate/bisglycinate: bound to glycine, neutral in taste, mostly in capsules.
• Malate: bound to malic acid, often in high-strength capsules.
• Oxide: a high share of magnesium per gram, compact tablets.

The form mainly decides how much of the compound you need for a given amount of magnesium and which formats are available.

Our range

NOW Foods offers magnesium citrate as 200 mg and 400 mg tablets and as softgels. There is also Doctor's Best with 125 mg, Life Extension with 100 mg and Holland & Barrett High Strength with 400 mg. Osavi combines magnesium citrate with vitamin B6, as capsules or powder. If you prefer something sweet, try the Natural Vitality Calm gummies with mixed berry flavour. Combinations with calcium come from Swanson and NOW Foods, the latter also as a powder with vitamin D3. Sports brands such as Skill Nutrition and OstroVit stock citrate as well.

What to look for

• Magnesium content: look at the elemental magnesium per daily serving.
• Combinations: vitamin B6 also contributes to a reduction of tiredness and fatigue; calcium and vitamin D are common in bone formulas.
• Format: powder lets you adjust the amount, tablets and capsules are practical when travelling.
• Dose: follow the directions on the label.

Food supplements are not a substitute for a varied diet.

Frequently asked questions

What is the difference between magnesium citrate and magnesium glycinate?

Both are organic compounds. Citrate is bound to citric acid and dissolves easily, glycinate is bound to the amino acid glycine and usually comes in capsules.

Can I dissolve magnesium citrate powder in water?

Yes, that is what it is made for. Stir the serving given on the label into water or juice.

Why do some products contain vitamin B6?

It is a popular combination. Both nutrients contribute to a reduction of tiredness and fatigue.