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SupplementWell-studiedMineral

Magnesium Citrate

Half-life

~42 days

What is Magnesium Citrate?

Good bioavailability magnesium form good for constipation relief. Commonly used in powder drinks.

How Magnesium Citrate works

Citrate chelation improves magnesium solubility in the GI tract, increasing absorption versus oxide. Citric acid also alkalizes urine, which can reduce kidney stone risk from calcium oxalate.

Benefits & uses

  • Corrects magnesium deficiency
  • Muscle/nerve support
  • Mild laxative (regularity)

Common uses: Sleep quality, constipation relief, muscle relaxation, migraine prevention.

Recovery

Magnesium Citrate dosage

Typical dose
200–400 mg elemental magnesium/day. Powder form in water before bed most common.

Magnesium Citrate half-life

~42 days (tissue magnesium half-life)

Magnesium Citrate side effects

Loose stools and osmotic laxative effect more pronounced than glycinate. Take with food.

  • Loose stools and diarrhea at high doses (used intentionally for constipation)
  • Not ideal if bowel motility is already fast
  • Loose stools/laxative effect at higher doses

Track Magnesium Citrate in Protokol.

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More Mineral

For research and educational purposes only. This page is not medical advice and is not a recommendation to use any compound. Many compounds listed are not approved for human use, and some are prescription-only or controlled in your jurisdiction. Dosing figures are reference or observational reports. Talk to a qualified healthcare provider before starting, stopping, or changing anything. Protokol is for tracking purposes only.