Description of Magnesium Citrate - GymBeam
Short summary
Magnesium citrate is one of the better-absorbed forms of magnesium. One dose contains 225 mg of magnesium (60% of the recommended daily intake), which contributes to normal muscle function and the reduction of tiredness and fatigue. It is most commonly taken in the evening, as magnesium supports relaxation of the nervous system.
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Ingredient quality9.0
Formula transparency10.0
Effectiveness5.9
Safety10.0
Independent testing8.5
How to use
Mix 1/3 scoop (1.5 g) with 300 ml of water and consume once daily, preferably in the evening – magnesium supports relaxation of the nervous system. For best results, use it regularly, every day at a similar time.
Pros and Cons
One of the better-absorbed forms of magnesium (citrate)
One dose covers 60% of the recommended daily intake
Independently tested for heavy metals and bacteria
Users report fewer muscle cramps
Possible slightly sour aftertaste
Does not dissolve completely in water (according to users)
May have a laxative effect in some users
Suitable for
Athletes and physically active individuals – for muscles and the nervous system
People with increased fatigue or stress – reduces tiredness
Vegans and vegetarians – plant-based origin
Because it's a different form with better bioavailability. Research shows that magnesium citrate is absorbed significantly better than the cheaper, but frequently used, magnesium oxide (Lindberg et al., 1990; Kappeler et al., 2016), meaning that at the same intake amount, the body actually utilizes more from the citrate form. Cheaper products often rely on oxide precisely because it is inexpensive, even though the body absorbs it poorly.
This is a known, harmless side effect of this form of magnesium. Magnesium that is not fully absorbed binds water in the intestine, which can speed up digestion. The citrate form is somewhat more prone to this than, for example, magnesium bisglycinate, so if you have a more sensitive digestive system, it makes sense to start with a smaller dose and gradually increase it.
No, this is a deliberate choice, not a shortcoming of the product. The recommended daily intake of magnesium varies by gender – for men it is around 400 mg, and for women around 310–320 mg per day (NIH Office of Dietary Supplements). This product provides 225 mg per dose, with the remainder largely coming from food, such as nuts, legumes and green leafy vegetables – it is rarely sensible to cover the entire daily intake through a supplement alone.
Scientific evidence does not show a clear advantage of one time of intake over another for magnesium absorption itself. Many take it in the evening because of its purported calming effect on the nervous system, but the most important factor is regular, daily use – regardless of the time of day, you can expect the same long-term effect.
No major allergens listed.
Do not exceed the recommended daily amount – it may cause a pronounced laxative effect.
Not suitable for pregnant or breastfeeding women.
Ingredients
Micronutrient salts of citric acid.
Form:Powder
Dose:1.5 g
Available flavors:Unflavored
Magnesium:225 mg
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