What magnesium citrate is
Magnesium citrate is a salt of magnesium and citric acid. The most common raw material is trimagnesium citrate, which is about 16% magnesium by weight when anhydrous and about 12% in its hydrated form (both calculated from the formula). That puts citrate a little above bisglycinate and well above L-threonate and taurate, so you need fewer grams for the same amount of magnesium.
The NIH Office of Dietary Supplements notes that magnesium in forms that dissolve well in liquid, citrate among them, is absorbed more completely than magnesium oxide or sulfate.
Powder, capsules or tablets
| Format | What to expect |
|---|---|
| Powder | Mixed into water. A large daily amount fits in one scoop, and the price per day tends to be lowest. |
| Capsules | Easy to dose. Because citrate is bulky, a full daily dose often takes three or more capsules. |
| Tablets with potassium and B6 | Combine magnesium with potassium (NRV 2000 mg) and vitamin B6. Each nutrient has its own line and % NRV on the label. |
Reading the dose
Check the line that says magnesium, not magnesium citrate. A label may state 2000 mg of magnesium citrate and, underneath, the elemental magnesium it provides. Only the second figure counts toward the 375 mg NRV. Then check how many capsules or scoops make up that daily dose and how many days the pack lasts. We do this arithmetic for you and show the price per day.
Citrate compared with other forms
| Form | Magnesium share by weight (approx.) | Magnesium in 1 g of the compound (approx.) |
|---|---|---|
| Bisglycinate | about 14% | about 140 mg |
| Citrate | about 11-16% | about 110-160 mg |
| Malate | about 12-16% | about 120-160 mg |
| L-threonate | about 7-8% | about 70-80 mg |
| Taurate | about 9% | about 90 mg |
The figures are calculated from the chemical formulas, and the label figure always wins. Each form has its own page, and the Magnesium page compares them all.
How to choose magnesium citrate: dose, powder or capsules
Start from the daily amount of elemental magnesium you want, then check how many scoops, capsules or tablets deliver it. Powder is the most flexible: you can take a large dose in one glass of water, and the price per day is usually the lowest. If you care about sweeteners or flavourings, read the ingredient list of flavoured powders. Capsules suit people who would rather not mix anything, but count on three or more a day for a full dose. Tablets with potassium and B6 give smaller amounts of each nutrient in a single piece. Finish by comparing the price per day on the product cards.
EU health claims for magnesium
Regulation (EU) No 432/2012 permits these statements for products that provide at least 15% of the NRV per daily dose:
- Magnesium contributes to electrolyte balance.
- Magnesium contributes to normal muscle function.
- Magnesium contributes to a reduction of tiredness and fatigue.
Questions
Citrate or bisglycinate?
Both are organic magnesium compounds, and the EU claims apply to magnesium regardless of form. Citrate has a little more magnesium per gram and is often cheaper per day; bisglycinate is bound to an amino acid. Pick by dose, format and price per day.
How do I take magnesium citrate powder?
Dissolve the scoop stated on the label in water and follow the daily dose given by the manufacturer. Do not exceed it.
Why does the label show two magnesium numbers?
One is the weight of the whole compound, the other is the magnesium inside it. The % NRV always refers to the magnesium.
How much magnesium citrate should I take a day?
Use the daily dose on the label and stay within it. As a rough guide, 2000 mg of trimagnesium citrate gives about 240-320 mg of magnesium, depending on the raw material. If you combine products, add up the magnesium from every label.
When should I take magnesium citrate?
No official guidance sets a time of day. Many manufacturers suggest taking it with a meal, and a larger daily amount can be split into two portions unless the label says otherwise. Keep to the daily total.
Can I take magnesium citrate with medicines?
Ask your pharmacist if you take any medicine regularly. The NIH notes that magnesium binds some antibiotics in the gut, so those should be taken at least 2 hours before or 4-6 hours after a magnesium supplement.
Sources
- Regulation (EU) No 1169/2011, Annex XIII (reference intakes)
- Regulation (EU) No 432/2012 (permitted health claims)
- NIH Office of Dietary Supplements: Magnesium fact sheet
- EFSA: Health claims
Content reviewed by Inese Kalniņa, dietitian.
2026-09-28
