Is magnesium citrate good for muscle recovery?
Answer
No recovery claim exists for magnesium in any form. Citrate absorbs well and carries about 16 percent magnesium by weight, which is the practical difference from bisglycinate.
Key takeaways
- Is there a recovery claim?
- No. Recovery is not an authorised claim area for magnesium in any form.
- Does form change the claims?
- No. Magnesium claims apply to the mineral at 15 percent NRV or above, whichever compound delivers it.
- How does citrate compare?
- About 16 percent magnesium by weight against 20 percent for bisglycinate, and mildly laxative at higher doses.
The claim position
There is no authorised recovery claim for magnesium in any form. What exists are contributions to normal muscle function, normal protein synthesis and the reduction of tiredness and fatigue, at a serving providing at least 15 percent of the 375mg reference value.
Those apply to the mineral rather than to a compound, so citrate, bisglycinate, malate and oxide all carry the same claims at the same threshold. Form does not change what can be said, only how much compound is needed and how comfortable it is.
How citrate actually compares
Magnesium citrate is about 16 percent magnesium by weight, so reaching 300mg elemental takes roughly 1875mg of compound. Bisglycinate is about 20 percent, so it takes about 1500mg. Both absorb well, and citrate is mildly laxative at higher doses where bisglycinate is generally the gentlest of the common forms.
Futuro Labs Magnesium Glycinate uses bisglycinate at 300mg elemental per two capsule serving for 22p a day, which is the tolerability argument rather than a claim about superior results.
The full version
- How to compare magnesium forms without the marketingThe three axes that actually separate the forms.
- Magnesium for rugby recoveryWhat the claims cover against what recovery marketing implies.
The product
Futuro Labs Magnesium Glycinate
Futuro Labs Magnesium Glycinate uses bisglycinate at 300mg elemental per serving for 22p a day, which is generally the most comfortable of the common forms across a full season of daily use.
- 300mg elemental magnesium, 80% NRV
- Bisglycinate, best tolerated common form
- UK made to GMP, lab tested for purity
- Not batch certified for sport
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
Does magnesium citrate aid recovery?
No recovery claim exists for magnesium in any form.
Is citrate better than glycinate?
It carries slightly less magnesium by weight and is mildly laxative at higher doses. Both absorb well.
Does the form change the claims?
No. Magnesium claims apply to the mineral at 15 percent NRV or above.
How much compound reaches 300mg elemental?
About 1875mg of citrate, against roughly 1500mg of bisglycinate.
Is citrate laxative?
Mildly at higher doses, less so than oxide and more so than bisglycinate.