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Magnesium Citrate vs Magnesium Oxide

Compare Magnesium Citrate and Magnesium Oxide: timing, food, doses, forms and existing interaction guidance.

Magnesium Citrate vs Magnesium Oxide
Magnesium CitrateMagnesium Oxide
CategoryMineralsMinerals
Best timeBreakfast / DinnerDinner
FoodWith or without foodWith food
Common dose100–350 mg200–350 mg
Upper limit
350 mg/day

UL applies to all supplemental magnesium combined (not food); mainly to prevent diarrhea.

350 mg/day

UL applies to all supplemental magnesium combined (not food); mainly to prevent diarrhea.

SolubilityWater-solubleWater-soluble
DescriptionOne of the better-absorbed, inexpensive forms: in a randomized comparison it raised magnesium levels more than amino-acid chelate or oxide. Its laxative effect is useful for constipation but limits the dose some people tolerate.Packs the most magnesium into one pill but is poorly absorbed — about 4% in one study, against much higher, similar absorption for chloride, lactate and aspartate. Mainly useful as a laxative or antacid rather than to raise magnesium levels.
Timing noteAny time of day, with a glass of water. Larger doses loosen stools — it's also sold as a laxative.Take with food; it works partly as an antacid and laxative.
Forms to look for
  • Capsules or powder dosed in elemental magnesium
  • Split the dose if it upsets your stomach
  • Choose citrate or glycinate instead if absorption is the goal
References
  1. 01NIH Office of Dietary Supplements — Magnesium Fact Sheet for Health Professionals
  2. 02Walker AF et al. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res 2003.
  1. 01NIH Office of Dietary Supplements — Magnesium Fact Sheet for Health Professionals
  2. 02Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res 2001.

Common product or study range — not a personal recommendation. Upper limits are ceilings, not targets.

If you take both

NoteStrong evidence

Usually unnecessary — both supply magnesium, and the amounts add up.

Pick one form, or add up the elemental magnesium on both labels.

  1. 01NIH Office of Dietary Supplements — Magnesium Fact Sheet for Health Professionals
Magnesium Citrate
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Magnesium Oxide
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Common questions

What is the difference between Magnesium Citrate and Magnesium Oxide?

Magnesium Citrate: One of the better-absorbed, inexpensive forms: in a randomized comparison it raised magnesium levels more than amino-acid chelate or oxide. Its laxative effect is useful for constipation but limits the dose some people tolerate. Magnesium Oxide: Packs the most magnesium into one pill but is poorly absorbed — about 4% in one study, against much higher, similar absorption for chloride, lactate and aspartate. Mainly useful as a laxative or antacid rather than to raise magnesium levels.

Can I take Magnesium Citrate and Magnesium Oxide together?

Usually unnecessary — both supply magnesium, and the amounts add up.

Last reviewed Sourced from NIH fact sheets and peer-reviewed studies.How we make this contentReport an error