Is magnesium citrate easier to digest than other forms?

December 8, 2025 •

3 min read

A small study involving male participants showed that magnesium citrate is one of the most bioavailable forms of magnesium, meaning it is more easily absorbed by the body than other types like magnesium oxide. However, whether this makes magnesium citrate easier to digest for everyone depends on the dosage and individual sensitivity.

Quick Summary

Magnesium citrate offers high bioavailability but works by drawing water into the intestines, which creates a laxative effect. While it's gentler than magnesium oxide, sensitive individuals may find other forms, like magnesium glycinate, easier on the stomach. The best choice depends on your health goals.

Key Points

High Bioavailability: Magnesium citrate is combined with citric acid, making it highly soluble and easily absorbed by the body, more so than magnesium oxide.
Laxative Effect: At higher doses, magnesium citrate acts as a saline laxative by drawing water into the intestines to soften stools and promote bowel movements.
Gentle vs. Glycinate: While gentler than magnesium oxide, citrate can still cause digestive upset. Magnesium glycinate is considered the gentlest form for sensitive stomachs.
Dosage is Key: The digestive impact is dose-dependent. Lower doses are often tolerable, while higher doses are more likely to cause loose stools or diarrhea.
Best For Constipation: Magnesium citrate is an effective choice for treating occasional constipation, but it is not the best option for those seeking a magnesium supplement without digestive side effects.
Absorption Tips: To minimize discomfort, take citrate with food, start with a low dose, and ensure you stay well-hydrated.

Understanding Magnesium Citrate and Digestion

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, supporting everything from muscle and nerve function to energy production. Magnesium citrate is a specific form created by combining magnesium with citric acid. This combination makes it highly soluble and contributes to its reputation for high bioavailability, meaning the body can readily absorb it.

However, its interaction with the digestive system is a double-edged sword. At lower doses, its high bioavailability is beneficial for replenishing magnesium levels. At higher doses, it functions as a saline laxative, pulling water into the intestines to soften stools and stimulate bowel movements. This laxative effect can be helpful for those with occasional constipation but can also cause digestive discomfort, such as gas, bloating, and diarrhea, for sensitive individuals. Therefore, while it is easily absorbed, its "ease of digestion" is highly dependent on an individual's tolerance and dosage.

Magnesium Citrate vs. Other Magnesium Forms

To understand if magnesium citrate is the right choice for you, it's helpful to compare it with other popular forms, particularly magnesium glycinate and magnesium oxide.

Magnesium Glycinate: This form combines magnesium with the amino acid glycine. It is known for being very gentle on the stomach and is less likely to cause the laxative side effects associated with citrate. Glycinate is highly bioavailable and is often recommended for relaxation, stress reduction, and sleep support, making it an excellent choice for those with sensitive digestive systems.
Magnesium Oxide: This is an inorganic salt of magnesium, and while inexpensive, it has a notoriously low bioavailability. A significant portion is not absorbed by the body and passes through the digestive tract. At high doses, it can also produce a strong laxative effect, though it's less effective for systemic magnesium replenishment compared to citrate.

Comparison of Common Magnesium Supplements


Feature	Magnesium Citrate	Magnesium Glycinate	Magnesium Oxide
Bioavailability	High	High	Low
Primary Use	Constipation relief, general supplement	Relaxation, sleep, muscle support	Short-term constipation, antacid
Digestive Impact	May cause loose stools or diarrhea, especially at higher doses	Very gentle on the stomach, unlikely to cause digestive upset	Strong laxative effect in high doses; poorly absorbed
Best For	Those with occasional constipation or needing a bioavailable, all-purpose supplement.	Individuals with sensitive stomachs, stress, or sleep issues.	An inexpensive but less effective option for quick, short-term relief.

Tips for Improving Digestion of Magnesium Citrate

If you choose magnesium citrate but want to minimize potential digestive side effects, consider the following:

Start with a lower dose: Begin with a smaller amount and gradually increase it to find your tolerance level.
Take with food: Taking magnesium with a meal can help reduce the risk of gastrointestinal intolerance.
Stay hydrated: Since magnesium citrate pulls water into the intestines, drinking plenty of water is crucial to prevent dehydration and aid its function.
Split the dose: Splitting your daily dose into two smaller amounts, such as morning and evening, can improve tolerance and absorption.

Is Magnesium Citrate "Gentle" on the Stomach?

While magnesium citrate is generally considered gentler than magnesium oxide, this is a relative term. For someone with a highly sensitive digestive system, the osmotic effect of citrate could still be too aggressive. In such cases, magnesium glycinate, which is chelated to the amino acid glycine, is a much safer bet. Glycinate is known for its high absorbability without the corresponding digestive urgency caused by citrate. Many people find that combining different forms, using glycinate for daily supplementation and a small dose of citrate as needed for regularity, can be an effective strategy.

Conclusion: Choosing the Right Form

Ultimately, the question of whether magnesium citrate is easier to digest has a nuanced answer. It is highly bioavailable and effectively absorbed, making it a reliable way to increase magnesium levels. However, its digestive action is specifically designed to have a laxative effect, which can be a primary benefit for some and a drawback for others. If your goal is to combat constipation, magnesium citrate is an excellent and effective choice. If you have a sensitive stomach or are looking for magnesium for non-digestive benefits like relaxation and sleep, the gentler magnesium glycinate may be the superior option. Your best approach is to consider your individual needs and, if unsure, consult with a healthcare professional. For more information on different magnesium types and their benefits, see the resources from the National Institutes of Health. [^1]

[^1]: National Institutes of Health. Magnesium Fact Sheet for Health Professionals. (https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/)

Frequently Asked Questions

Yes, magnesium citrate is generally better for replenishing magnesium levels because it has much higher bioavailability than magnesium oxide. However, both can have a laxative effect at higher doses.

Magnesium glycinate is widely considered the easiest form of magnesium on the stomach. It is bound to the amino acid glycine, which is known for its calming properties and high absorbability without causing digestive upset.

Yes, especially at higher doses, magnesium citrate can cause digestive issues like diarrhea, gas, bloating, and stomach cramps. Its laxative effect is a feature, not a bug, for those using it for constipation, but can be an unwanted side effect for others.

To improve digestion, try taking a lower dose, splitting the dose throughout the day, and taking it with food. Staying well-hydrated is also crucial to help its osmotic action without causing dehydration.

Magnesium citrate can be safe for daily use at moderate doses, especially if you need consistent support for bowel regularity. However, overuse can lead to dependency or electrolyte imbalances, so it's best to consult a doctor for long-term use.

For constipation relief, magnesium citrate typically produces a bowel movement within 30 minutes to 6 hours. For general supplementation, its effects on magnesium levels are more gradual.

You should separate the intake of magnesium citrate from certain medications, such as tetracycline and quinolone antibiotics, by at least two hours. It is also wise to check with your doctor about potential interactions with any other supplements you take regularly.