Form Comparison

Magnesium Citrate vs Magnesium Lactate

How magnesium citrate and magnesium lactate differ in elemental content, absorption, tolerance, and cost.

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Quick verdict. Both are rated high for absorption, and head-to-head human data do not reliably separate them. Choose magnesium citrate when you want proven absorption at the lowest cost and loose stools are not a problem. Choose magnesium lactate when you want a gentle, well-absorbed form in a sustained-release product.

Side by Side

Magnesium Citrate Magnesium Lactate
Elemental content 16.2% elemental magnesium 12% elemental magnesium
Absorption High High
How it is absorbed Highly soluble organic salt. Produced significantly higher serum and urinary magnesium than oxide in a randomized crossover trial (Kappeler 2017). Soluble organic salt. Absorption was equivalent to chloride and aspartate in Firoz and Graber 2001.
Typical dose 100-350 mg elemental magnesium daily 100-350 mg elemental magnesium daily
Common uses general repletion, constipation, best value per absorbed mg sensitive stomachs, sustained-release formulas
Side effects Osmotic laxative effect becomes noticeable above roughly 200 mg elemental per dose. Among the gentlest forms on the gut.
Cost Low Moderate
Also called trimagnesium citrate magnesium L-lactate dihydrate
Labels in index 1,343 12

When to Choose Magnesium Citrate

Choose magnesium citrate when you want proven absorption at the lowest cost and loose stools are not a problem. Hydrated or partially neutralized citrate powders can run 11-14% elemental rather than 16.2%. Citrate also alkalinizes urine, which is why it appears in kidney stone prevention.

Magnesium Citrate

The value choice for repletion. Proven absorption advantage over oxide at a low cost per absorbed milligram.

What to look for: Capsules or tablets stating elemental mg per serving. Expect looser stools above about 200 mg per dose.

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When to Choose Magnesium Lactate

Choose magnesium lactate when you want a gentle, well-absorbed form in a sustained-release product. The dihydrate common in products is about 10.2% elemental.

Magnesium Lactate

Choose magnesium lactate when you want a gentle, well-absorbed form in a sustained-release product.

What to look for: Magnesium Lactate named on the Supplement Facts panel, with the amount per serving stated.

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Products on Titrate

In Titrate's index of NIH label data, 1,343 labels in the Magnesium category list magnesium citrate and 12 list magnesium lactate.

Open supplement search

Supplement Search loads one category at a time. Choose the Magnesium tab, then type a form such as "bisglycinate" under Must contain, or a form to avoid under Must not contain.

Related

References

NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals.

Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-262.

Kappeler D, et al. Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study. BMC Nutr. 2017;3:7.

Pardo MR, et al. Bioavailability of magnesium food supplements: A systematic review. Nutrition. 2021;89:111294.

Zhang X, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-333.

Holland S, et al. Evidence-based guideline update: NSAIDs and other complementary treatments for episodic migraine prevention in adults. Neurology. 2012;78(17):1346-1353.

Garrison SR, et al. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2020;9(9):CD009402.

Liu G, et al. Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Alzheimers Dis. 2016;49(4):971-990.