Magnesium Citrate Capsules
Highly bioavailable magnesium citrate for muscle relaxation, sleep quality and stress relief.
Key Benefits
Highly bioavailable form
Muscle relaxation and recovery
Supports restful sleep
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Clinical Description
Magnesium Citrate is one of the most bioavailable forms of magnesium, with absorption rates significantly higher than magnesium oxide. Each capsule provides 500mg of magnesium citrate, yielding approximately 80mg of elemental magnesium. Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body, including energy production, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium citrate is particularly effective for muscle relaxation, making it ideal for athletes, individuals with muscle cramps, or those experiencing tension headaches. It supports the parasympathetic nervous system, promoting relaxation and improved sleep quality. Clinical studies show magnesium supplementation reduces cortisol levels, supports healthy stress response, and may improve symptoms of anxiety and depression. Magnesium citrate also has mild laxative properties, making it beneficial for occasional constipation. Our magnesium citrate is manufactured to pharmaceutical standards and tested for purity and potency.
Clinical Benefits
- Reduces muscle cramps and tension by 40-60%
- Improves sleep quality and reduces time to fall asleep
- Supports healthy stress response and reduces cortisol
- Promotes regular bowel movements (mild laxative effect)
- Supports cardiovascular health and blood pressure
- May reduce frequency of tension headaches and migraines
Amount: 2 capsules (1000mg magnesium citrate)
Frequency: once daily
Timing: evening, 1-2 hours before bed
How to Use
Take 2 capsules in the evening with water, preferably 1-2 hours before bedtime. Can be taken with or without food. Start with 1 capsule to assess tolerance, then increase to 2 capsules. If loose stools occur, reduce dose or split into morning and evening doses.
Ingredient Breakdown
| Ingredient | Amount | Purpose |
|---|---|---|
| Magnesium Citrate | 1000mg (per 2 capsules) | Provides 160mg elemental magnesium |
| Vegetable Capsule | N/A | Hypromellose (plant-derived) |
| Rice Flour | Minimal | Flow agent |
How do I take Magnesium Citrate?
Take 2 capsules in the evening, 1-2 hours before bed, with a glass of water. You can take with or without food. If you're new to magnesium supplementation, start with 1 capsule for the first few days to assess your tolerance.
What are the side effects?
The most common side effect is loose stools or mild diarrhea, especially at higher doses. This is because magnesium citrate has a mild laxative effect. If this occurs, reduce your dose to 1 capsule or split the dose (1 capsule morning, 1 evening). Most people tolerate 2 capsules daily without issues.
Can I combine this with other supplements?
Yes, magnesium citrate combines well with most supplements. It's particularly synergistic with Vitamin D, calcium, and B vitamins. However, take magnesium 2 hours apart from antibiotics (tetracyclines, fluoroquinolones) and thyroid medications to avoid interaction.
When will I see results?
Many people notice improved sleep quality and muscle relaxation within 3-7 days. For stress relief and mood benefits, allow 2-4 weeks. For chronic muscle cramps or tension headaches, consistent use for 4-6 weeks may be needed. Effects are cumulative with regular use.
Is this safe for long-term use?
Yes, magnesium citrate is safe for long-term daily use for most people. It's one of the safest forms of magnesium supplementation. However, if you have kidney disease, consult your doctor before taking magnesium supplements.
What's the difference between Magnesium Citrate and Magnesium Glycinate?
Both are highly bioavailable. Magnesium citrate has a mild laxative effect and is better for occasional constipation. Magnesium glycinate is gentler on the stomach, doesn't cause loose stools, and may be more calming for anxiety. Choose citrate if you want digestive benefits, glycinate if you have a sensitive stomach.
Can I take this if I'm pregnant or breastfeeding?
Magnesium is generally safe during pregnancy and breastfeeding, and many pregnant women are deficient. However, always consult your healthcare provider before starting any supplement during pregnancy or while nursing.
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