Mineral
Magnesium Carbonate
Also known as: magnesium carbonate powder, MgCO3, magnesite
Magnesium carbonate is a mineral salt form of magnesium that provides elemental magnesium for nutritional supplementation. It has moderate bioavailability and is commonly used to support muscle function, bone health, and energy metabolism.
Primary uses
- Magnesium supplementation
- Muscle and bone support
- Energy metabolism
- Nervous system function
How it works
- Cofactor for 300+ enzymatic reactions including ATP synthesis and protein synthesis
- Required for neuromuscular transmission and muscle contraction
- Supports calcium regulation and bone mineralization
- Involved in nervous system signaling
Dosage
- Typical range
- 200-400 mg elemental magnesium daily (magnesium carbonate contains ~12% elemental magnesium by weight, so ~1,600-3,300 mg carbonate form)
- Timing
- Divided doses throughout day or with meals
- With food
- With food to enhance absorption and minimize GI distress
- Duration
- Safe for long-term daily supplementation
- Special populations
- Pregnant women: 310-360 mg/day; older adults may benefit from adequate intake; adjust for renal function
Forms
- powder· 70/100
- tablet· 70/100
- capsule· 70/100
Safety
Common side effects
- Loose stools or diarrhea (dose-dependent)
- Nausea
- Abdominal cramping
Contraindications
- Severe renal impairment (eGFR <30 mL/min)
- Myasthenia gravis
- Heart block
Evidence notes
Magnesium is an essential mineral with extensive RCT evidence supporting its role in muscle function, bone health, and metabolic processes. Magnesium carbonate specifically has moderate bioavailability (30-40% absorption) but established efficacy when dosed appropriately.
Grade A: Multiple well-designed human trials support the main claims.
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