Trimagnesium Dicitrate · Magnesium 2-hydroxypropane-1,2,3-tricarboxylate
200 mg · vegan · gluten-free · 120 caps
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Magnesium citrate is a magnesium salt of citric acid. It is one of the most commonly used forms of magnesium in supplements, distinguished by its high solubility in water and its dual role as both a magnesium source and an osmotic laxative.
The citrate anion draws water into the intestinal lumen via osmosis, softening stool and increasing bowel movement frequency. Magnesium is absorbed in the small intestine via both passive paracellular and active transcellular pathways. The high solubility of the citrate salt enhances dissolution in the GI tract compared with insoluble forms like magnesium oxide.
Adults with occasional constipation · those needing a gentle osmotic laxative · individuals who tolerate citrate well but react to oxide · NOT for those with severe kidney disease (impaired magnesium excretion) or bowel obstruction.
Severe renal impairment (magnesium excretion failure) · bowel obstruction or ileus · dehydration · heart block · myasthenia gravis · concurrent use with bisphosphonates, fluoroquinolones, or tetracyclines (separate by 2-4 hours).
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✓ Evening dosing often aligns with desired bowel movement timing
Flexible — works in any of the above.
The citrate anion draws water into the intestinal lumen via osmosis, softening stool and increasing bowel movement frequency.
Each bar = one cited trial. Effect varies by methodology, dose, and population.
IBS-M cohort (n≈60, IBS-SSS scale)
IBS-SSS: >300 = severe, 175–300 = moderate, <175 = mild.
see study
→ 46 healthy individuals: Mg citrate showed greater absorption than Mg oxide after 60 days, with the greatest mean serum Mg concentration following both acute and chronic supplementation.
see study
→ In vitro and in vivo comparison: magnesium citrate was substantially more soluble and bioavailable than magnesium oxide across all acid secretory states.
see study
→ Randomized cross-over study: urinary excretion and serum magnesium levels were significantly higher after magnesium citrate vs magnesium oxide single-dose administration.
B · B for bioavailability vs oxide (multiple RCTs). B for constipation/regularity (well-established osmotic mechanism). C+ for systemic magnesium repletion — citrate is absorbed better than oxide but the laxative effect limits practical dosing for those seeking non-digestive benefits.
A plain-English read of the literature behind this supplement. Not a clinical recommendation.
Key citations: PMID 26288012 (Tarleton 2017, depression RCT n=126), PMID 31150977 (Boyle 2017, stress meta-analysis), PMID 17172008 (Walker 2003, bioavailability comparison study).
How to use Magnesium Citrate specifically for Constipation — the right dose, timing, blood markers to track, and how to know if it is working.
A clinical evidence review of Magnesium Citrate — RCT data, effect sizes, evidence grade, and what the numbers mean for your specific situation.
Everything you need to know about Magnesium Citrate — mechanism, dose, safety, buying guide for India, and what the research actually says.
SacredBod's longer take on Magnesium Citrate — context the structured blocks above don't capture.
Magnesium citrate occupies a specific niche in the magnesium supplement landscape: it is more bioavailable than the cheap oxide form, but its osmotic laxative effect makes it a tool for digestive regularity rather than the best choice for systemic repletion. Understanding this distinction prevents the common mistake of taking citrate for sleep or anxiety and wondering why the bathroom visits increase.
The mechanism has two components. First, the citrate anion is osmotically active — it draws water into the intestinal lumen, softening stool and increasing peristalsis. This is why magnesium citrate is sold as a laxative and why even moderate doses can produce loose stools. Second, the high solubility of magnesium citrate in aqueous solutions means it dissolves readily in the GI tract, making the elemental magnesium more available for absorption than the poorly soluble oxide form.
The bioavailability evidence is clear. Walker et al. (2003) randomized 46 healthy adults to magnesium citrate, amino-acid chelate, oxide, or placebo for 60 days. Magnesium citrate produced the greatest mean serum magnesium concentration after both acute and chronic supplementation, and significantly outperformed oxide on urinary magnesium excretion — a marker of absorbed magnesium. Lindberg et al. (1990) demonstrated in vitro that magnesium citrate was 55% soluble even in water, while magnesium oxide was virtually insoluble; in vivo, the urinary magnesium increment after citrate load was significantly higher than after oxide. Kappeler et al. (2017) confirmed this in a cross-over design, showing both higher serum levels and greater urinary excretion after citrate compared to oxide.
The honest framing: form matters enormously. Citrate is the right choice if your primary goal is gentle, non-habit-forming constipation relief or if you want a magnesium supplement with better absorption than oxide but do not mind the laxative effect. For sleep, anxiety, or systemic magnesium repletion without digestive side effects, magnesium glycinate is superior. For cognitive claims, magnesium L-threonate is the marketed option — though its human evidence is thin (see the separate threonate entry).
Practical guidance: 200-400mg elemental magnesium daily, starting at the lower end to assess tolerance. Take in the evening if you want to align bowel movements with morning routines. If diarrhea occurs, reduce the dose or switch to glycinate. Separate from bisphosphonates, antibiotics (fluoroquinolones, tetracyclines), and thyroid medication by at least 2 hours. Those with kidney disease must avoid magnesium supplements entirely unless cleared by a physician — impaired renal excretion can lead to dangerous hypermagnesemia.
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