Magnesium Citrate vs Magnesium Oxide for digestion
Short answer: For digestion, more users report improvement with Magnesium Citrate — 68% of 40 reports, versus 58% of 19 for Magnesium Oxide.
Magnesium Citrate has 14 meta-analyses and 135 randomized trials on PubMed; Magnesium Oxide has 24 and 81.
Based on 354 reports about Magnesium Citrate and 147 about Magnesium Oxide. Not medical advice.
| Magnesium Citrate Supplement | Magnesium Oxide Supplement | |
|---|---|---|
| User score | 60 | 42 |
| Verdict | Mostly positive | Mostly negative |
| Positive of reports that state an outcome | 65% | 14% |
| Reports | 354 | 147 |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 14 / 135 | 24 / 81 |
| Mainly used for | ||
| Focus % reporting improvement | 56% (9) | 0% (3) |
| Energy % reporting improvement | 67% (12) | 75% (4) |
| Sleep % reporting improvement | 86% (73) | 29% (17) |
| Anxiety % reporting improvement | 88% (49) | 67% (3) |
| Mood % reporting improvement | 71% (24) | 67% (3) |
| Memory % reporting improvement | 33% (3) | — |
| Recovery % reporting improvement | 100% (2) | — |
| Pain & inflammation % reporting improvement | 100% (5) | 50% (2) |
| Digestion % reporting improvement | 68% (40) | 58% (19) |
| Heart & lipids % reporting improvement | 80% (5) | — |
| Common side effects | diarrhea, stomach issues, drowsiness, fatigue | diarrhea, stomach issues, laxative effect, insomnia |
| Typical dose reported | 400 mg / every night | 375 mg |
This systematic review provides Grade C (possibly effective) evidence for prevention of migraine with magnesium. Prophylactic treatment of migraine by means of high levels of magnesium dicitrate (600 mg) seems to be a safe and cost efficient strategy in clinical use.
Headache, 2018 ↗“I'm on a carnivore diet and I have 400mg Magnesium Citrate every night and I sleep like a baby.”
Limitations include small sample sizes in some studies, heterogeneity of conditions being treated, and a range of reference treatments.Despite some methodological limitations, the results from randomised, controlled trials to date suggest benefits for Vitex extracts in the treatment of premenstrual syndrome, premenstrual dysphoric disorder and latent hyperprolactinaemia. Further research is recommended, and greater transparency in reporting for future trials.
Planta Med, 2013 ↗“get magnesium citrate or even better, magnesium glycinate, not the oxide though”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate