Minerals
Magnesium Citrate
Magnesium bound to citric acid. It is well absorbed and inexpensive, but it draws water into the gut, so higher doses can have a laxative effect. A solid general-purpose option, and handy if you also want help with occasional constipation.
Best for
Everyday repletion and constipation
Absorption
High
Tolerability
Mildly laxative at higher doses
Typical timing
Evening for sleep support; with food to reduce GI upset
How to take Magnesium Citrate
A typical dose of Magnesium: 200–400 mg elemental magnesium per day. Best timing: Evening for sleep support; with food to reduce GI upset. The form you choose mainly affects absorption and how easily it sits with your stomach, not the overall dose.