Magnesium citrate
Citroma, Magne B6 Forte
Forms: Capsules, tablets and powders; an oral solution sold as a saline laxative; with vitamin B6 in Magne B6 Forte and Magnelis B6 Forte. Other magnesium salts have their own cards.
Other esters and forms: Magnesium, Magnesium aspartate, Magnesium carbonate, Magnesium chloride, Magnesium gluconate, Magnesium glycinate (bisglycinate), Magnesium hydroxide, Magnesium L-threonate, Magnesium lactate, Magnesium malate, Magnesium orotate, Magnesium oxide, Magnesium sulfate (Epsom salt), Magnesium taurate
Magnesium salt of citric acid; in a randomized trial it was absorbed better than oxide. In larger amounts it is a saline laxative, a method some athletes misuse to make weight.
Legal status: Sold freely as a supplement; some products are registered OTC medicines; not prohibited in sport.
What it gives
What people use it for and what the sources report. Strength is a general category from the literature: mild, clear or strong.
Purpose
Athletes take it for cramps, sleep and recovery, and to replace magnesium lost in heavy sweat or with diuretics; the oral solution is sold for occasional constipation. It corrects low magnesium; with normal levels, effects on cramps, sleep and performance are small or unproven.
What people seek and what studies show
In a randomized trial of 46 adults, citrate raised blood magnesium more than an amino-acid chelate or oxide. A combat-sport review lists laxatives among rapid weight-loss methods before weigh-ins that harm performance and health. With adequate magnesium, supplements have not improved strength or power in athletes.
Effects
Evidence: Limited human data — some human studies, small or short
Sought effects by goal (as reported)
Possible side effects
Possible does not mean certain: whether they appear depends on dose, duration, individual response and monitoring. Below — what to watch for and how to notice it early.
2 possible side effects
level · how often it is reportedWhat the levels mean
Level: general category from the literature, not your personal risk
How often
- common
- reported often
- possible
- reported in some people
- rare
- reported occasionally
How to lower the risks
For 2 of 2 possible side effects there are specific ways to lower the chance: everyday measures, supplements and options a doctor may consider. No measure removes a risk completely.
Limit caffeine, pre-workouts and other stimulants; with palpitations, stop the suspected drug, pause hard training and get an ECG. Don’t add potassium on your own (supplements, Asparkam/Panangin, salt substitutes): it is dangerous with spironolactone, ARBs/ACE inhibitors or kidney problems; a blood test shows the level.
How each option helps (1)
- Heart screening: ECG and echocardiogram — An ECG read by athlete criteria separates normal training changes from arrhythmias, conduction or QT problems — key with stimulants, clenbuterol, thyroid hormone or diuretics.
Low-level side effects
How each option helps (2)
- Working with a doctor — Assesses persistent vomiting or severe belly pain (possible pancreatitis or gallstones) and adjusts prescribed GLP-1 treatment when nausea persists.
- Pancreatin + dimeticone (Pankreoflat) — May ease heaviness and gas after meals; can cause nausea or diarrhea. Not for pork or cow's milk protein allergy (anaphylaxis reported) or early acute pancreatitis.
Check-ups and blood tests
Which tests and check-ups to do and when. This is a guide — agree the exact schedule with a sports physician.
Which doctors can help
Get medical help at once if
- Racing or irregular heartbeat that does not settle at rest, dizziness, fainting (especially during exercise), chest pain — call your local emergency number.
In an emergency, call your local emergency number.
For women
For leg cramps in pregnancy, a Cochrane review found the magnesium trials conflicting; in pregnancy, discuss it with a doctor first.
Myth & fact
“A magnesium citrate flush before weigh-in is a harmless way to make weight.”
A combat-sport review lists laxatives among rapid weight-loss methods harmful to performance and health; dehydration and electrolyte disturbances are part of why performance drops. Heavy laxative use can also raise blood magnesium.
Combinations
No specific combination notes for this substance yet. The stack check still adds up side effects that several substances share.
Sources
Possible side effects by body system, combinations, how to lower the risks and which tests to do — free.
Open the stack check