Magnesium citrate
Gut
A well-absorbed magnesium form that also draws water into the bowel, which is why it doubles as a laxative.
What the evidence says
Good absorption data and a clear constipation effect; the sleep and cramp claims are the same modest evidence as magnesium generally.
What studies used
Labels commonly list 200-400 mg elemental magnesium per serving.. Evening, or split; more than the label's serving is how people meet the laxative effect..
Reported from published studies and product labelling — a record of what was used in research, not a recommendation. What is right for you is a conversation with a clinician.
Watch out for
- Loose stools at higher amounts
- Kidney disease: magnesium clears through the kidneys
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