Magnesium is an essential mineral involved in over 300 enzymatic reactions in the human body, supporting energy production, protein synthesis, nerve transmission, muscle contraction and blood pressure regulation — yet many people don’t get enough of it from a modern, often processed diet. Among the many forms of magnesium available (oxide, chloride, glycinate, taurate, malate, bisglycinate, citrate), citrate stands out for excellent bioavailability: comparative studies show it is better absorbed than magnesium oxide, the most common form in budget supplements. As an organic form bound to citric acid, it crosses the intestinal wall more easily, and it dissolves readily in water — a real advantage for this powder format.

Compare all the options in our magnesium range in store.

Magnesium plays a fundamental role in the nervous system, helping regulate NMDA receptor activity involved in neuron-to-neuron communication, and contributes to normal nervous system function. It also acts as calcium’s natural counterpart at the cellular level: where calcium triggers muscle fibre contraction, magnesium supports relaxation — an imbalance between the two can lead to cramps or muscle tension, which is why athletes often value magnesium citrate for post-exercise recovery. About 60% of the body’s magnesium is stored in bone, where it contributes to the crystalline structure of hydroxyapatite, playing a role in bone density throughout life.

Also available in capsules: Magnesium Citrate 400mg by Now Foods.

Mix one level teaspoon of powder into at least 200ml of cold water or another clear liquid, adding the powder gradually while stirring to help it dissolve. Take once a day with a meal.

Important: pure magnesium citrate powder can generate heat on contact with liquid. Always mix the recommended serving into at least 200ml of cold liquid to neutralise this reaction before drinking — do not use hot or warm water.

Each level-teaspoon serving (about 3g) contains 450mg of elemental magnesium from 3,000mg of magnesium citrate. The 227g jar provides about 76 servings, and this 450mg dose exceeds 100% of the Nutrient Reference Value for magnesium, so the dose can also be halved if a more moderate intake is preferred.

People with kidney impairment should consult a healthcare professional before supplementing with magnesium, as the kidneys play a central role in clearing excess magnesium. People on certain medications, particularly antibiotics or diuretics, should also seek advice, as magnesium can interact with these treatments. Pregnant or breastfeeding women should consult a healthcare professional before use. Food supplement — not a substitute for a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose.

Is magnesium citrate suitable for everyone?

It suits most adults wanting to increase their magnesium intake. However, people with kidney impairment, those on certain medications (antibiotics, diuretics), and pregnant or breastfeeding women should seek professional advice before starting supplementation.

What is the difference between magnesium citrate powder and capsules?

Powder allows precise dose adjustment to individual needs, dissolves in water for potentially easier absorption, and is generally more economical per gram of magnesium. For anyone who finds capsules hard to swallow, powder diluted in a glass of water is a simple, pleasant alternative.

How long does a 227g jar last?

At one level teaspoon (3g) a day, the 227g jar lasts about 76 days, over two and a half months. At a half-dose of 1.5g a day, it can last up to five months.

Herba Barona is an independent specialist supplement shop in the heart of Paris — established in 2006. What you order is genuinely on our shelves: we ship from our own stock, with no dropshipping and no long waits.

Visit us at 10 rue Théophile Roussel, Paris 12 — or use Click & Collect and pick up your order in-store. We also deliver across France and Europe. Friendly, expert advice in English from our team.

Where is the shop?

Herba Barona is at 10 rue Théophile Roussel, 75012 Paris — a two-minute walk from Ledru-Rollin (line 8), close to Bastille. Open Tuesday to Saturday, 9:30 am–6:30 pm.

Can I order online or collect in store?

Yes. We ship across France and Europe under the same conditions as our French store, or choose Click & Collect to pick up your order for free at our Paris shop.