Works fast to loosen tight muscles and get digestion moving when things feel sluggish.

MAG365 Ionic Magnesium Citrate is a powder supplement that contains up to 375mg of elemental magnesium per 4g serving (100% of the EU Nutrient Reference Value). 

A rounded teaspoon is mixed into hot water, which triggers a fizzing reaction that converts magnesium carbonate and citric acid into ionic magnesium citrate.

Drunk as a warm drink, it absorbs faster and more completely than most tablet and capsule magnesium supplements.

MAG365 is developed by ITL Health, an Irish company, and is suitable for vegans.

Ionic Magnesium Citrate

Magnesium citrate is one of the most bioavailable forms of magnesium.

A randomised crossover trial by Lindberg et al. (2017, BMC Nutrition) measured significantly higher serum and urinary magnesium from citrate compared to oxide, the cheapest form.

Magnesium oxide has a bioavailability of roughly 4% according to Firoz and Graber (2001, Magnesium Research), meaning most of what is swallowed is not absorbed.

Citrate is several times better absorbed and is well tolerated at normal doses.

What makes MAG365 different from capsule magnesium citrate is the ionic delivery. The powder is magnesium carbonate and citric acid. Hot water drives a reaction that releases the magnesium as a free ion, ready for the gut to absorb. There is no tablet to break down, no capsule to dissolve, and no binders or fillers required to compress it into a solid dose.

Symptoms of Magnesium Deficiency

The EU Nutrient Reference Value for magnesium is 375mg per day. Subclinical magnesium deficiency is estimated to affect ten to thirty percent of the Western population (DiNicolantonio et al., 2018).

Modern diets are short of magnesium because processing strips it out of refined grains and soil depletion has reduced the magnesium content of crops.

On top of that, caffeine increases urinary magnesium excretion, alcohol impairs absorption, and chronic stress accelerates magnesium loss.

The symptoms of low magnesium are the everyday complaints most adults put up with: tiredness, poor sleep, muscle cramps, headaches, irritability and difficulty concentrating.

How Magnesium Helps Your Body

Magnesium helps with

• a reduction of tiredness and fatigue,
• normal energy-yielding metabolism,
• normal functioning of the nervous system,
• normal muscle function,
• normal psychological function,
• normal protein synthesis,
• the maintenance of normal bones and teeth, and
• electrolyte balance.

These are EFSA-approved claims, not marketing language.

MAG365 for Sleep, Stress & Muscles

Magnesium is one of the most-searched supplements in Ireland for sleep, and with good reason. Magnesium contributes to normal psychological function and normal functioning of the nervous system.

A 2024 systematic review (Nutrients) found that five out of seven studies on magnesium supplementation reported improvements in anxiety-related outcomes.

For muscle cramps, magnesium is part of the contraction and relaxation cycle; for tension and recovery after exercise, it is one of the first things sports physiologists recommend.

For people who lie awake at 3 am, whose minds race at bedtime, or whose calves cramp at night, MAG365 is a sensible starting point.

It is also widely used by people who drink a lot of coffee, work shifts, train regularly or live with ongoing low-grade stress.

How Magnesium Citrate works

It works through a few key pathways rather than doing just one thing. 

Absorption and availability

Magnesium citrate is bound to citric acid, which keeps it soluble in the gut. That means it’s absorbed more efficiently than heavier forms like oxide, so you actually raise your magnesium levels rather than just passing it through.

Muscle and nerve function

Magnesium controls how calcium moves in and out of muscle cells. Calcium triggers contraction, magnesium allows relaxation. When levels are low, muscles stay tight and reactive and when you top it up, things loosen, cramps ease, and tension drops.

Energy production

Magnesium is needed to produce ATP, the energy source your cells run on. It acts as a cofactor in hundreds of reactions linked to energy, so improving levels can help reduce fatigue and that run-down feeling.

Nervous system calming

Magnesium increases GABA activity, your brain’s main calming pathway, which helps take the edge off feeling wired or stressed.

That said, citrate is not the most calming form. If sleep or anxiety is the main issue, magnesium bisglycinate or glycinate are better choices, as they have a more direct calming effect on the nervous system.

Gut effect (what makes citrate different)

Magnesium citrate pulls water into the bowel. This softens stool (pooh)and triggers a bowel movement. This makes useful when digestion is sluggish, you are constipated or have bloating, wind or IBS.

Electrolyte balance

Magnesium helps regulate electrolytes like calcium and potassium, keeping muscle contractions, nerve signals, and hydration in balance.

Different types of magnesium

• Citrate is used for magnesium deficiency and digestion. It works quickly and can help move the gut. Also helps muscles and stress a little.
• Bisglycinate or glycinate is best for sleep, stress and calming the nervous system. Also helps with muscle relaxation (great for post workout muscle tightness) and bones.
• Malate is suited to energy production and muscle fatigue. Also helps general magnesium levels, but not for sleep.
• Threonate is linked to brain function, focus and memory. Also supports overall magnesium levels, but not for muscles or gut.
• Taurate is used for heart health and nervous system balance. Also helps stress, but not for gut or sleep.
• Oxide is mainly used as a laxative and is poorly absorbed. Limited benefit beyond gut use.

Because the different types of magnesium correct a deficiency that affects all will affect muscles, energy, stress, sleep, gut, etc. It is the salt they are paired up with that makes them particularly good at one job and not so much at another. 

Why Powder MAG365 is Special

Up to 375mg of elemental magnesium per 4g serving, which is 100% of the EU Nutrient Reference Value.

No binders, fillers, added sugar, gluten, soy, yeast, dairy, artificial colours, flavours or preservatives.

Flavoured options use natural flavours and stevia. Unflavoured is neutral and mixes into other drinks.