Sports nutrition

Magnesium citrate: what it’s for, its benefits, and when you should take it

Magnesium citrate is gaining momentum as a go-to nutrient for people seeking better energy, calmer nerves, and healthier digestion.

Jorge Pardo Greg Heilman

Update: Nov 15th, 2025 16:51 EST

Magnesium supplements are having a moment in the U.S., especially during high-stress seasons or times when people feel they need an extra boost. You don’t need trendy “superfoods” to feel better — sometimes the essentials make the biggest difference.

Magnesium citrate is a good example: a simple, well-absorbed form of magnesium that many people use to support their overall well-being.

What is magnesium citrate?

Magnesium citrate is a compound made from magnesium and citric acid. It’s known for being one of the most easily absorbed forms of magnesium, which is why it’s commonly used in dietary supplements.

Magnesium citrate: what it’s for, its benefits, and when you should take it — El citrato de magnesio es un complemento alimenticio muy popular.

What is magnesium citrate used for?

Most people take magnesium citrate to increase their magnesium levels, especially if their diet or lifestyle puts them at risk of deficiency. Magnesium plays a key role in hundreds of biological processes, including:

Supporting normal muscle and nerve function
Reducing occasional muscle cramps, especially in the legs
Promoting relaxation and improving sleep quality
Helping the body produce energy and regulate metabolism

In higher doctor-recommended doses, magnesium citrate can also act as an osmotic laxative by drawing water into the intestines, which helps relieve occasional constipation. Some research suggests it may help support kidney health by reducing the formation of certain types of kidney stones. It also works alongside calcium and vitamin D to support bone health.

As always, anyone considering magnesium citrate for medical reasons should consult a healthcare professional first.

20 Potential Benefits of Magnesium Citrate

While results vary by person, these are some of the commonly reported benefits associated with magnesium citrate:

Improves digestion by increasing bowel movement.
Helps relieve occasional constipation, as it acts as a mild osmotic laxative.
It contributes to the normal functioning of muscles, preventing cramps and muscle tension.
It supports the functioning of the nervous system, helping to regulate nerve signals.
It promotes relaxation and can reduce feelings of stress.
Improves sleep quality, especially in people with magnesium deficiency.
It participates in energy production, as it is involved in key metabolic reactions.
Contributes to bone health, facilitating the absorption and use of calcium.
Supports cardiovascular function, helping to regulate heart contraction.
It can help reduce muscle tension after exercise.
Contributes to electrolyte balance, important for hydration.
It participates in the synthesis of proteins, essential for the maintenance of tissues.
It helps regulate blood sugar levels, facilitating the use of glucose.
Supports cognitive function, such as concentration and memory.
It can reduce headaches associated with magnesium deficiency.
It promotes a stable mood, by intervening in neurotransmitters such as serotonin.
Helps prevent magnesium deficiencies, common in some diets.
It is gentle on the stomach compared to other forms of magnesium.
It has good absorption, which makes it effective in supplementation processes.
It contributes to general well-being, given its role in more than 300 biochemical reactions in the body.

These benefits describe general research findings and user reports; they are not medical claims.

When is the best time to take magnesium citrate?

There’s no single “best” time for everyone. The right timing depends on your goals:

For better sleep or relaxation

Take it 1–2 hours before bedtime.

For occasional constipation

Many people take it in the evening with plenty of water, since its effects usually appear within 6–12 hours.

To avoid digestive discomfort

Take it with food, either in the morning or afternoon.

For exercise support

Morning or afternoon can work — some people find magnesium relaxing, while others feel it boosts their energy. Adjust based on how your body responds.

If you take medications or have health conditions, talk with a healthcare provider before starting magnesium citrate, especially in higher doses.

How to choose a good magnesium citrate supplement

When selecting a magnesium citrate supplement in the U.S., focus on:

Elemental magnesium content: The actual amount of magnesium your body can use
Purity: Look for products with fewer unnecessary additives
Brand transparency: Choose reputable companies that test their products for quality

And remember: supplements are meant to support a healthy diet — not replace one.

A final note on safe use

Always follow the dosage recommended by a qualified professional. Dietary supplements should complement a balanced diet and healthy lifestyle, not substitute them.