Nature Made Magnesium Citrate 250 mg Review
Product Focus: Muscle and Strength
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Tier 5 · Rank 4
Tier 5 · Not endorsed. The evidence contradicts the claims, or the reviews are negative. Rank 4 within Tier 5 for Muscle and Strength; 109 of 109 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
0 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Biohacker Mentions
0 of 10
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Study, Trial or Testing Result Summary
Members Only19 human studies · 12 improved
1 of these 19 human studies gave magnesium by drip, not by mouth.
19 human studies12 improved4 no effect75,053 people studied
This product gives 250 mg of magnesium a day, a full dose matching the amount tested in studies. For building muscle, the strongest evidence does not support it. A pooled analysis of 14 trials in 542 athletes, healthy adults, older adults and heavy drinkers found magnesium did not meaningfully improve muscle strength, torque or power. It noted that people low in magnesium, such as older adults, might benefit [1]. In a placebo-controlled trial of 74 middle-aged overweight women, 250 mg daily for 8 weeks added no strength, function or lean mass [2]. A 6-week trial in 59 people with alcohol-related liver disease also found no effect on muscle strength or mass [3]. Some smaller trials were positive, mostly in groups likely to be low in magnesium. Six weeks of magnesium raised strength in 49 heavy drinkers [4]. In 44 young people with cystic fibrosis, 300 mg daily for 8 weeks improved breathing muscle strength [5]. In 26 untrained young adults doing 7 weeks of leg training, those taking magnesium gained more thigh strength [6]. Overall, magnesium is unlikely to help muscle building in people who already get enough. Animal and cell studies are never counted.
See all 19 studies →Hide the studies
- Pooling 14 trials of 542 athletes, healthy adults, elderly people and alcoholics, magnesium did not significantly improve muscle strength, torque or power, though it may help people who are low in magnesium such as the elderly.The effect of magnesium supplementation on muscle fitness: a meta-analysis and systematic review.
- A review of mostly cross-sectional and observational studies in older adults found moderate-quality evidence that magnesium (7 studies) was linked to better muscle mass, strength, physical performance and less sarcopenia.Minerals and Sarcopenia in Older Adults: An Updated Systematic Review.
- In 98 adults over 50, drinking 1 liter a day of calcium and magnesium-rich mineral water for 12 months raised muscle mass relative to height and lowered falls at 6 months, but did not change physical performance scores.Efficacy of a Naturally Calcium and Magnesium-Rich Mineral Water on Musculoskeletal Fragility: A Randomized, Double-Blin…
- In 83 vitamin D-deficient middle-aged women, 250 mg magnesium daily plus weekly vitamin D for 8 weeks improved handgrip strength and walking-test time and lowered a blood inflammation marker, but did not change body composition or knee strength.Randomized Study of the Effects of Vitamin D and Magnesium Co-Supplementation on Muscle Strength and Function, Body Comp…
- In 74 middle-aged overweight women, 250 mg magnesium oxide daily for 8 weeks did not produce greater gains in muscle strength, function or lean mass than placebo.Does magnesium supplementation improve body composition and muscle strength in middle-aged overweight women? A double-bl…
- In 59 patients with alcoholic liver disease, 6 weeks of magnesium had no effect on muscle strength or mass compared with placebo, as both groups improved.Magnesium supplementation and muscle function in patients with alcoholic liver disease: a randomized, placebo-controlled…
- In 59 older adults averaging about 80 years, a combination supplement containing magnesium improved muscle mass, all muscle function tests and inflammation markers compared with placebo.A Patented Dietary Supplement (Hydroxy-Methyl-Butyrate, Carnosine, Magnesium, Butyrate, Lactoferrin) Is a Promising Ther…
- In 51 people with Parkinson's disease, magnesium was used as the comparison to whey protein for 4 weeks, and the two groups did not differ in changes in walking and movement tests.Can we add whey protein supplementation in patients with Parkinson's disease without interfering with levodopa response?
- In 49 chronic heavy-drinking adults, 6 weeks of oral magnesium raised muscle strength significantly while placebo produced no change.Oral magnesium supplementation improves metabolic variables and muscle strength in alcoholics.
- In 46 adults with moderate-to-severe lung disease (COPD), 8 weeks of a daily 250 ml whey drink fortified with magnesium and vitamin C increased muscle mass index, body protein and handgrip strength compared with the control group, and lowered an inflammation marker.Fortified whey beverage for improving muscle mass in chronic obstructive pulmonary disease: a single-blind, randomized c…
- In 44 children and teens with cystic fibrosis, 300 mg of magnesium daily for 8 weeks improved breathing muscle strength much more than placebo in a crossover trial.Oral magnesium supplementation in children with cystic fibrosis improves clinical and functional variables: a double-bli…
- In people having hip replacement surgery, a pain-relief cocktail that included magnesium sulfate and sodium bicarbonate reduced pain and morphine use and improved early walking, while the abstract does not report muscle strength results.Effects of a Modified Long-Acting Cocktail on Analgesia and Enhanced Recovery After Total Hip Arthroplasty: A Double-Bli…
- In 26 untrained young adults doing 7 weeks of leg strength training, those taking magnesium gained more thigh strength than those on placebo (211 vs 174 Nm).Effect of magnesium supplementation on strength training in humans.
- In a large UK study of adults around age 64, people eating more magnesium had stronger handgrip in both sexes.Associations between diet and handgrip strength: a cross-sectional study from UK Biobank.
- In 2,570 women, higher dietary magnesium was linked with more muscle mass and greater leg explosive power, but not with grip strength.Dietary Magnesium Is Positively Associated With Skeletal Muscle Power and Indices of Muscle Mass and May Attenuate the A…
- In a cross-sectional study of 2532 older adults, higher oral magnesium intake was associated with lower odds of sarcopenia in a dose-dependent pattern, even after full adjustment.Association between oral intake magnesium and sarcopenia: a cross-sectional study.
- In 766 black and white adolescents, lower dietary magnesium intake was associated with higher CRP and lower fat-free mass, and almost none of the teens met the recommended magnesium intake.Magnesium Intake, C-Reactive Protein, and Muscle Mass in Adolescents.
- In a retrospective study of 52 middle-aged Chinese women, 12 weeks of a combined supplement with 75 mg magnesium plus vitamin D3, K2, B6 and B12 lowered high-sensitivity CRP, body weight and body fat, with no adverse events reported; muscle gain was not measured and magnesium's own effect could not be separated out.Effects of 12-Week Multiple Micronutrient Supplementation on Immune Function, Body Weight, and Metabolic Parameters in M…
- In elite male basketball, handball and volleyball players, higher magnesium intake from diet was linked with better trunk, grip, jumping and leg strength test scores.Magnesium intake is associated with strength performance in elite basketball, handball and volleyball players.
Review Totals and Summary
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Biohacker Summary
Members Only0 of 10 recommend it
0 of 10 biohackers on our panel recommend it
Magnesium is the main ingredient here, and most of the panel recommends or uses it, with the rest staying neutral and none opposed. The most common reason is sleep, and others cite blood pressure, bone health, muscle function, constipation, cognition and stress. For forms, several favor glycinate or threonate, and three of them take 400 mg of threonate before bed; other doses mentioned run from 300 mg before bed up to 400 to 600 mg a day, and one aims for about a gram. Some also get magnesium through electrolyte drinks, and one pairs it with D3 and K2. One panelist cautions that labels can overstate the real magnesium dose, with magnesium citrate listed by total compound weight when the actual magnesium content is much lower, and another says the evidence that it reliably improves sleep is not yet strong; nobody said they stopped taking it.
See all 10 biohackers →Hide the biohackers
Dr. Mark Hyman · Magnesium · uses
- Recommends considering magnesium glycinate before bed for nervous system support, deeper sleep quality, and to help the body transition into rest, and states that they take it every night.
- Recommends Magnesium Breakthrough Advanced 10 from Bioptimizers for restful sleep, muscle recovery, stress resilience, and metabolic health, especially during stressful times of the year.
- Recommends magnesium because it is involved in over 600 reactions in the body and up to 80% of people may have low levels that never get flagged on a standard blood test.
- Recommends magnesium as a basic supplement during detoxification to support pathways, help with constipation, and provide electrolytes.
- Recommends Magnesium Breakthrough Advanced 10 from Biooptimizers, which contains 10 bioavailable forms and 550 mg of elemental magnesium, to support restful sleep, restorative sleep, muscle recovery, stress resilience, and metabolic health.
- Has recommended magnesium breakthrough from bioptimizers for years and now uses Magnesium Breakthrough Advanced 10 as part of his evening routine, especially during periods of travel, training, and higher stress, to support sleep, muscle recovery, and metabolic health.
- Recommends correcting nutrient deficiencies with magnesium.
- Recommends Magnesium Breakthrough Advance 10 from BiOptimizers, which has 10 bioavailable forms of magnesium and more elemental magnesium, as part of his evening routine for sleep, muscle recovery, and metabolic health.
- Has recommended Magnesium Breakthrough from Bio Optimizers for years and now uses Magnesium Breakthrough Advanced 10 as part of his evening routine, especially during periods of travel, training, and higher stress, to support sleep, muscle recovery, and metabolic health.
- Recommends Magnesium Breakthrough Advance 10 from Bio Optimizers, which contains 10 bioavailable forms of magnesium, as it plays a critical role in sleep recovery, stress regulation, and muscle function, and has become part of his evening routine, especially during periods of travel, training, and higher stress.
Dave Asprey · Magnesium · neutral
- Mentions magnesium in the context of sleep but states that it doesn't address the core issue of waking up during the night.
- Suggests that magnesium may help slow aging, support cellular repair, and improve sleep.
- States that magnesium can affect how the body responds to a supplement.
- Recommends fixing sleep with 300mg of Magnesium 101 before bed if diet and exercise aren't melting stubborn belly fat.
- Dave Asprey says his daily routine includes magnesium as part of a carefully developed combination for longevity.
- Recommends magnesium glycinate for sleep, stating that trials show it helps people fall asleep about 17 minutes faster and that he finds it incredibly effective.
- Mentions magnesium glycinate as one of the five gut-friendly, extensively researched ingredients in Kill Switch that helps with natural sleep.
- Dave Asprey recommends Magnesium Glycinate for sleep, noting human studies show it helps people fall asleep faster, is safe, and works on a fundamental aspect of health, unlike magnesium oxide which acts as a laxative.
- Dave Asprey recommends adding 300 or 400 mg of magnesium glycinate before bed to improve deep sleep quality, support growth hormone release, and burn visceral fat while asleep.
- Mentions magnesium glycinate as one of the extensively researched ingredients in Kill Switch that helps with natural sleep.
Dr. Eric Berg · Magnesium · neutral
- Dr. Eric Berg states that magnesium supports energy, muscle function, and sleep, and that most of it is stored inside cells, making deficiencies harder to detect with a standard blood test.
- Notes that magnesium could also be a factor in preventing muscle cramps.
- Recommends magnesium, specifically magnesium glycinate, stating it is key for D3 and K2 to work and is probably more important than calcium for building bone.
- Recommends increasing magnesium to restore balance and support healthy blood pressure.
- Dr. Eric Berg suggests that magnesium could help support deeper, more restful sleep.
- Recommends Magnesium Glycinate, noting that the combination of magnesium and glycine is helpful for connective tissue, sleep, and reducing stress.
- Recommends taking magnesium 90 minutes to 2 hours before bedtime to support better sleep.
- Suggests that magnesium glycinate can help support the missing 'break pads' on the nervous system, which contribute to constant pain.
- Taking 400 mg of magnesium glycinate daily may also help support brain health during menopause.
- Warns against magnesium oxide because it is poorly absorbed, with only about 4% absorption, and can cause diarrhea, despite being commonly used in research and supplements due to its low cost.
Ben Greenfield · Magnesium · uses
- Uses magnesium during surgery because it is neuroprotective.
- Says he is drinking LMNT, which contains sodium, potassium, and magnesium, and states that he actually drinks this stuff.
- Mentions magnesium as part of a bare-minimum protocol.
- Advises getting red blood cell magnesium levels to the high end of the range as a minimum step for overall health and to slow down heart disease.
- Recommends supplementing with magnesium threonate if one is low in magnesium, as it crosses the blood-brain barrier and is demonstrated to increase hippocampus plasticity, theoretically making one smarter and improving memories.
- Uses Magnesium Breakthrough from BIOptimizers as part of their daily stack, taking four capsules in the evening to support relaxation, recovery, and a good night of sleep.
- Recommends Celtic Sea Salt's new electrolyte drink "Hydrate" for replacing electrolytes and trace minerals lost through sweat, noting it contains 70 naturally occurring trace minerals, plus magnesium, taurine, and potassium.
- Had heart palpitations when he was really overdoing magnesium, not knowing what he was taking.
- Recommends taking magnesium as a co-factor to increase vitamin D absorption.
- Notes a new study indicating that magnesium is a core dietary antioxidant closely associated with a reduced risk of accelerated biological aging.
Dr. Rhonda Patrick · Magnesium · neutral
- Magnesium supplementation has lowered blood pressure in randomized controlled trials. An analysis of 34 trials involving over 2,000 participants found modest reductions in both systolic and diastolic pressure, with a median dose of 368 mg/day.
- Warns that some magnesium supplements make the dose look much larger than it really is and that labels can fool people.
- Mentions magnesium as an important nutrient component for testosterone.
- Warns that some supplement companies mislead consumers by listing the total compound weight of magnesium citrate as the elemental magnesium dose, when the actual elemental magnesium content is much lower, potentially around 44-66 milligrams.
- States there is not yet strong, consistent evidence that magnesium supplementation reliably improves sleep, noting that while some meta-analyses suggest it can improve sleep quality scores, sleep efficiency, and sleep duration, individual studies are inconsistent and several have found no meaningful effect.
- States that magnesium may help modestly lower blood pressure by playing an important role in regulating vascular tone and influencing calcium signaling, with studies showing a reduction in systolic and diastolic blood pressure by 2 mmHg at a dose of around 370 mg/day for about 3 months.
- Recommends considering magnesium to improve mood.
- Recommends Magnesium, stating that roughly half of Americans don’t get enough and it is a cofactor for over 300 biological processes, including DNA repair and energy production.
- Mentions that kale delivers magnesium, a micronutrient many diets fall short on.
- Recommends Magnesium, stating it is a cofactor for over 300 biological processes, including DNA repair, energy production, and sleep regulation.
Thomas DeLauer · Magnesium · uses
- Uses Element's cans which contain 30 milligram magnesium, finding that electrolytes help his workout performance.
- Uses Element's 30 mg magnesium cans first thing in the morning to prime his day and help with workout performance.
- Recommends magnesium around the time one would normally break a fast to calm the brain and dull feelings of conditioned hunger.
- Recommends magnesium, noting it is a cofactor for enzymes that build neurotransmitters, and deficiency can affect mood, happiness, and motivation.
- Notes that modern agricultural practices have led to soils depleted of trace minerals like magnesium, resulting in widespread magnesium deficiency.
- Recommends taking some magnesium glycinate tonight to help calm down and sleep.
- Mentions that magnesium in pumpkin seeds relaxes bronchial smooth muscle.
- Compares magnesium content, stating bananas have 32mg and pumpkin seeds have 156mg per ounce, a 5x difference.
- Recommends Magnesium glycinate, stating that 200-400mg elemental helps with sleep as glycine cools the body and magnesium calms.
- Notes that magnesium sits on the NMDA receptor and regulates excitatory transmission, in the context of feeling stressed.
Siim Land · Magnesium · recommends
- States that Magnesium can be a useful addition for some people for sleep.
- Recommends magnesium for sleep, especially deep sleep, and suggests trying better types like Threonate, Biscinate, or Torate, referencing a study where magnesium supplementation improved deep sleep.
- Recommends Magnesium for blood pressure, migraines and deficiency, based primarily on human research, especially randomized controlled trials showing measurable benefits.
- Lists Magnesium as one of 15 supplements backed by human studies.
- States that magnesium is a fundamental mineral governing over 600 enzymes and metabolic reactions, and recommends that most people need at least 400-500 mg/d for health, with some needing up to 600 mg/d.
- Lists seafood and pumpkin seeds as sources of Magnesium.
- Thinks magnesium has some of the strongest evidence and is worth considering.
- Recommends taking magnesium, specifically glycinate and threonate forms, 1 to 2 hours before bed for sleep benefits, noting that glycinate promotes relaxation and threonate crosses the blood-brain barrier for sleep quality and cognitive function.
- Notes that Boron reduces calcium/magnesium loss.
- Notes that magnesium is important for activating thiamine into its more biologically active form, and a magnesium deficiency can impair blood sugar regulation even with adequate thiamine intake.
Andrew Huberman · Magnesium · neutral
- Discusses Magnesium Threonate as a tool for falling asleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Uses Element, an electrolyte drink with sodium, magnesium, and potassium in correct ratios and no sugar, to ensure adequate hydration and electrolytes, especially when starting days fast or during physical exercise.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Confirms that magnesium is absolutely important for cognitive function, noting studies show those with lower magnesium intakes tend to perform less well on cognitive function tests, and it's related to brain changes over time and dementia risk.
- Takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- He takes 400 mg of Magnesium L-Threonate from Double Wood before bed for sleep.
- Takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of magnesium L-threonate before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
Bryan Johnson · Magnesium · uses
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- He takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of magnesium L-threonate before bed for sleep.
- He takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of magnesium threonate before bed for sleep.
Peter Attia · Magnesium · neutral
- Peter reviews the evidence for select off-label medications and supplements commonly used for sleep, including glycine, magnesium, ashwagandha, and phosphatidylserine.
- Suggests that zinc and magnesium could potentially help with vasodilation and sleep, particularly for women experiencing severe symptoms in the luteal phase.
- Peter discusses electrolytes and fiber and the ketogenic diet, specifically preventing magnesium loss.
- Recommends magnesium as one of the 'big three' micronutrients for bone health, suggesting a daily intake of 300 to 500 milligrams as a minimum, and personally aims for about a gram of supplemental magnesium.
- Recommends magnesium for optimizing bone mineral density, suggesting a daily intake of 300 to 500 milligrams as a minimum, but personally aims for about a gram.
- Takes a hardline view that most people do not have adequate or optimal levels of magnesium, and suboptimal levels will impede the metabolism of vitamin D because magnesium is a cofactor in its enzymatic conversion.
- Takes a hardline view that most people do not have adequate or optimal levels of magnesium, and suboptimal levels will impede vitamin D metabolism because magnesium is a co-factor in the enzymatic conversion of vitamin D.
- Takes magnesium as a straightforward supplement.
- Mentions that magnesium intake is often super low and impactful on testosterone levels.
- Discusses the important roles of magnesium in the body, how to determine if one might be deficient, the prevalence of magnesium deficiency, and its potential cognitive benefits.
RAL Summary
Members OnlyTier 5 for Muscle and Strength
A pooled analysis of 14 trials found no meaningful gain in muscle strength or power from magnesium, and a placebo-controlled trial at this same 250 mg dose found no added strength or lean mass [1][2]. The positive trials were small and mostly in people likely low in magnesium.
- Not endorsed.
Where the evidence disagrees: 4 of the 19 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Musculoskeletal system
Possible side effects: No major side effects reported.
Supplement Facts
Total Carbohydrates 2 g · Magnesium 250 mg
Supplement Facts
Serving Size 2 Softgel(s)
Servings Per Container 60
Amount Per Serving% Daily Value
| Calories | 15 | |
| Total Fat | 1 g | |
| Total Carbohydrates | 2 g | |
| Protein | 1 g | |
| Magnesium | 250 mg |
Other ingredients: Medium Chain Triglycerides, Gelatin, Glycerin, Rapeseed Lecithin, Water, Colors added, yellow Beeswax.
Directions: Suggested Use: Adults, take 2 softgels daily with water and a meal.
Barcode (UPC) 031604028954 · Label source: NIH label database · Report a label change
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Graded November 6, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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