Magnesium Citrate
Metabolic Maintenance
Magnesium Citrate
4.8
★ ★ ★ ★ ★
(547 ratings)
Magnesium 150 mg
Score 85.0
A high-quality magnesium citrate supplement from a professional brand, offering excellent bioavailability at a moderate price, though the per-serving dosage is relatively modest.
Quantity: 240 Capsule(s)Servings size: 1 Capsule(s) (240 servings)
Selected goals:
Other goals:
General Health
Energy
Stress Relief
Heart Health
Bone Health
leaderboard Score 85.0
A high-quality magnesium citrate supplement from a professional brand, offering excellent bioavailability at a moderate price, though the per-serving dosage is relatively modest.
insights Analysis
The use of magnesium citrate ensures good absorption and efficacy across various health goals. The addition of a lipid-soluble form of Vitamin C (ascorbyl palmitate) is a minor but potentially synergistic bonus for antioxidant support. The 150mg dosage means some individuals might need two servings to reach optimal daily intake, increasing the cost. However, for those seeking precise dosing or who are sensitive to higher magnesium doses, this can be an advantage.
- Highly bioavailable magnesium citrate form
- Reputable brand
- Contains a small amount of synergistic Vitamin C
- Lower magnesium dosage per serving (150mg) might require multiple capsules for optimal daily intake, thus increasing cost.
- Magnesium citrate can have a laxative effect in some individuals, particularly at higher doses.
$55.00($0.22 per serving)
 iHerb | $ 55.00 |
bolt Effectiveness for goals
The effectiveness of magnesium can vary by its specific form due to differences in bioavailability and targeted uses. For instance, magnesium L-threonate is researched for cognitive support due to its ability to cross the blood-brain barrier. Magnesium citrate is often chosen for digestive regularity, while magnesium glycinate is frequently used for relaxation benefits and high absorption.
Magnesium contributes to the regulation of neurotransmitters and hormones involved in the sleep cycle. Studies indicate that magnesium supplementation may help improve sleep quality, especially in older adults or those with restless leg syndrome. It is often sought for its calming properties that can support relaxation.
Magnesium plays a role in regulating neurotransmitters that promote relaxation and sleep. Some studies indicate that magnesium supplementation may improve sleep quality, especially in older adults or those with insomnia symptoms, by helping to calm the nervous system. More research is needed to fully understand its effects across different populations.
Magnesium contributes to the relaxation of blood vessels and may help regulate blood pressure. Some studies have shown a modest reduction in blood pressure, especially in individuals with hypertension or at risk for it, with magnesium supplementation. The effect can vary based on individual health status and existing conditions.
Magnesium plays a vital role in muscle contraction and relaxation. Some research suggests that magnesium supplementation may help reduce the frequency and intensity of muscle cramps, particularly in individuals experiencing magnesium deficiency. It is a commonly explored option for this purpose.
schedule Dosage, timing & forms
The recommended daily allowance (RDA) for magnesium varies by age and sex, generally ranging from 310-420 mg for adult men and 310-320 mg for adult women. These recommendations are for dietary intake from food and supplements combined. It is important to consult current health guidelines for specific age and life stages.
The Recommended Dietary Allowance (RDA) for adult men is 400-420 mg per day, and for adult women, it is 310-320 mg per day. These recommendations can vary slightly based on age and life stage. It's important to consult with a healthcare professional for personalized guidance.
Common forms include magnesium citrate, oxide, glycinate, and L-threonate. Magnesium citrate is often used for bowel regularity, while magnesium oxide has lower bioavailability but is a common, inexpensive form. Magnesium glycinate is typically well-absorbed and gentle on the stomach, and magnesium L-threonate is studied for its potential to cross the blood-brain barrier.
Excessive intake of magnesium from supplements, but not from food, can lead to side effects like diarrhea, nausea, and abdominal cramping. In very high doses, it can cause more serious issues such as low blood pressure, muscle weakness, and irregular heartbeat. The tolerable upper intake level for supplemental magnesium is 350 mg per day for adults.
For healthy adults, the Tolerable Upper Intake Level (UL) for supplemental magnesium is 350 mg per day. This UL specifically applies to magnesium from supplements and medications, not from food or water. Exceeding this limit regularly may lead to adverse effects like diarrhea, nausea, and abdominal cramping.
health_and_safety Safety & interactions
Yes, magnesium supplements can interact with several types of medications. These include certain antibiotics (tetracyclines and quinolones), diuretics, proton pump inhibitors, and bisphosphonates. It's advisable to consult a healthcare professional about potential interactions when taking medications.
Common side effects often involve the digestive system, such as diarrhea, nausea, and abdominal cramping. These effects are typically mild and more likely with higher doses or certain forms like magnesium citrate. Starting with a lower dose and gradually increasing can help mitigate these symptoms.
Common side effects, especially with higher doses, can include diarrhea, nausea, and abdominal cramping. These effects are often dose-dependent and may be mitigated by reducing the amount taken. Different forms of magnesium can also influence gastrointestinal tolerance.
While rare from food sources alone, excessive intake from supplements can lead to hypermagnesemia, particularly in individuals with impaired kidney function. Symptoms may include low blood pressure, lethargy, muscle weakness, and an irregular heartbeat. In severe cases, it can be life-threatening.
Individuals with impaired kidney function should exercise caution and consult a healthcare professional before taking magnesium supplements. Kidneys are responsible for excreting excess magnesium, and compromised function can lead to an accumulation of magnesium in the body. This accumulation can result in hypermagnesemia, which is potentially dangerous.
Ingredients
| Ingredient | Amount per serving |
|---|---|
Vitamin C | 10 mg |
Magnesium | 150 mg |
Categories
Magnesium 88.0
This product exclusively provides magnesium as highly bioavailable magnesium citrate, which is considered a top-tier form for broad systemic benefits, making it an excellent choice for magnesium supplementation.
Goals
General Health 88.0
Magnesium citrate is highly absorbable, making this product very effective for supporting foundational general health, ensuring magnesium's crucial roles in the body are met.
Stress Relief 88.0
Magnesium citrate is excellent for calming the nervous system and is widely used for stress reduction due to its good bioavailability and direct impact on nervous system regulation.
Mood Support 88.0
By influencing neurotransmitter activity and reducing nervous system excitability, magnesium citrate can effectively contribute to mood stabilization and emotional well-being.
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