Moderate evidenceVitamins & minerals

Magnesium Lactate

An organic magnesium salt that is absorbed reasonably well and is gentler on the gut than oxide. Good for correcting low magnesium; the form itself has little direct trial evidence.

Evidence last reviewed: August 2026

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What the science says

Absorption compared with magnesium oxide Moderate evidence
A comparative bioavailability study of commercial magnesium preparations in humans found organic salts, including magnesium lactate, produced greater urinary magnesium excretion — a proxy for absorption — than magnesium oxide. The study was small, and comparisons across organic salts were not decisive.
Correcting magnesium status Moderate evidence
A physiological review of magnesium in humans describes the consequences of deficiency and the role of oral repletion in people with low intake, malabsorption or losses from diuretics and proton pump inhibitors. This is the well-supported reason to take any magnesium salt.
Blood pressure Limited evidence
A randomized controlled trial of a magnesium L-lactate supplement in women with metabolic syndrome reported effects on blood pressure and corrected QT interval. It was a single small trial and does not establish a cardiovascular benefit for this form.

Dosage & safety

Studied doseTypical supplements give 84–200 mg of elemental magnesium per dose; the recommended daily allowance is 310–420 mg total from all sources. The upper limit for supplemental magnesium in adults is 350 mg/day of elemental magnesium, above which diarrhoea becomes likely.

SafetyThe main effect is loose stools, less pronounced than with magnesium oxide or citrate. Magnesium accumulates in kidney impairment and can cause dangerous hypermagnesaemia — avoid supplements if your kidney function is reduced unless supervised. It reduces absorption of tetracyclines, quinolones and bisphosphonates, so separate doses by at least 2 hours. People with a rare inability to clear lactate should choose another salt.

Scientific references

Bioavailability of US commercial magnesium preparations
Firoz M, Graber M — Magnes Res, 2001
Magnesium in man: implications for health and disease
de Baaij JH, Hoenderop JG, Bindels RJ — Physiol Rev, 2015
EFFECT OF MAGNESIUM L-LACTATE SUPPLEMENT ON BLOOD PRESSURE AND CORRECTED QT INTERVAL IN A SAMPLE OF IRAQI WOMEN WITH METABOLIC SYNDROME
Hasan EK, Mshimesh BAR, Rzoqi SS — Wiad Lek, 2023

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