Image: Bottles of magnesium supplement capsules on a wooden tray.
Magnesium is a cofactor for over 600 enzymes in the body, so it is crucial for processes like energy production, muscle and nerve function, and bone health. Yet many people—over half of U.S. adults—don’t meet their magnesium needs from diet alone. As a result, supplements are often used to fill the gap. Two of the most common supplement forms are magnesium glycinate and magnesium citrate. Glycinate pairs magnesium with the amino acid glycine; citrate pairs it with citric acid. Both forms are chelated and highly absorbable, but they serve different health goals. This article compares magnesium glycinate vs citrate, exploring their differences, benefits, dosages, and uses for issues like sleep, anxiety and constipation.
What Is Magnesium Glycinate?
Magnesium glycinate (also called magnesium bisglycinate) is a chelated form of magnesium, meaning it is bonded to glycine. Glycine is an amino acid found naturally in protein-rich foods (like meat, dairy, and legumes). This form is water-soluble and very well absorbed in the gut. It contains about 10–14% elemental magnesium by weight, which is slightly lower than some other forms. Glycine itself is an inhibitory neurotransmitter in the central nervous system. In fact, isolated glycine has been shown to improve sleep quality in studies, which may enhance the relaxing effect of magnesium glycinate. This is why glycinate is often chosen for stress, sleep, and anxiety support (not just to raise magnesium levels).
Magnesium glycinate is often marketed as a gentle magnesium supplement. Because of its chelate, it is less likely to irritate the stomach. Many people who find other magnesium supplements upsetting will try glycinate. For example, some athletes and individuals who take high doses of magnesium for cramps prefer glycinate to avoid diarrhea. It’s also frequently used by those aiming to improve sleep, relieve anxiety, or support muscle relaxation.
What Is Magnesium Citrate?
Magnesium citrate is a compound of magnesium and citric acid. Citric acid is naturally found in citrus fruits, giving this supplement a slightly tart taste when dissolved. Magnesium citrate is also highly bioavailable and soluble. Typically, about 12–16% of a magnesium citrate dose is elemental magnesium (higher than glycinate). Because of its high solubility, magnesium citrate is popular for quickly raising magnesium levels.
Citric acid participates in the Krebs energy cycle in our cells. While this doesn’t dramatically change how magnesium works, it means magnesium citrate is a very natural, soluble compound in the body. This high solubility explains why magnesium citrate is effective at raising blood magnesium and also why it has a strong laxative effect. Unlike glycinate, citrate draws water into the intestines and is often used to relieve constipation. In fact, liquid magnesium citrate solutions (such as those used before medical colon cleanses) provide about 1.7 grams per ounce, delivering hundreds of milligrams of magnesium as a potent laxative.
Magnesium Glycinate vs Citrate: Key Differences
Magnesium glycinate and magnesium citrate both deliver absorbable magnesium, but they differ in composition and effects:
- Chemical Form: Glycinate is a magnesium amino acid chelate (bound to glycine), whereas citrate is a magnesium salt of citric acid. Glycine itself is a calming neurotransmitter, whereas citric acid is part of cellular energy metabolism.
- Absorption: Both are highly absorbable. Magnesium citrate is extremely soluble, and studies rank it among the most bioavailable magnesium forms. Magnesium glycinate is also well absorbed and does not rely on stomach acid for uptake.
- Elemental Magnesium: Citrate contains about 12–16% elemental magnesium by weight, while glycinate contains about 10–14%. This means that, for the same amount of product, citrate typically delivers slightly more elemental magnesium. In other words, to get 100 mg of magnesium, you might take a bit more glycinate (because it has less magnesium per gram).
- Digestive Effects: Glycinate is known for being gentle on the stomach. It has a lower magnesium concentration and the glycine chelate tends to pass through the gut calmly. By contrast, magnesium citrate often acts as a mild laxative: higher doses will soften stool and increase bowel movements. Some sources note glycinate is a better choice if you are prone to digestive discomfort.
- Typical Uses: Glycinate’s calming properties make it ideal for stress relief, better sleep, and muscle relaxation. Magnesium citrate is commonly chosen for digestive support and relieving occasional constipation. Both forms, however, effectively correct magnesium deficiency and support heart, bone, and nerve health when dietary intake is low. In summary, choose glycinate if you want to calm nerves and sleep better, and choose citrate if you need digestive relief or a quicker magnesium boost.
Absorption and Bioavailability
Both magnesium glycinate and magnesium citrate are highly absorbable organic salts. As water-soluble chelated forms, they generally have better absorption than inorganic magnesium (like oxide). In practice, neither form has a major absorption advantage. One study found that citrate ranks among the most readily absorbed magnesium forms, but glycinate’s absorption is similarly efficient. For reference, roughly 30–40% of dietary magnesium is typically absorbed; chelated forms like glycinate and citrate often achieve higher uptake due to their solubility.
Other factors (like stomach pH and food intake) affect absorption for any supplement. Magnesium is best absorbed with meals, and dividing a dose (morning vs evening) can improve uptake. In short, magnesium glycinate vs citrate absorption are both excellent. The choice between them usually comes down to tolerance and desired effect, not absorption.
Benefits of Magnesium Glycinate vs Citrate
Both forms provide the health benefits of correcting magnesium deficiency, but each has unique advantages:
- Magnesium Glycinate Benefits:
- Eases stress and anxiety: Supports the calming neurotransmitter GABA, helping the brain relax.
- Improves sleep: Many take it before bed for better sleep quality.
- May aid blood sugar control: Magnesium can improve insulin sensitivity, so glycinate may help regulate blood sugar.
- Relieves muscle soreness: About 350 mg of glycinate post-exercise can reduce cramps and soreness during recovery.
- Treats deficiency: Because it is gentle and highly absorbable, glycinate effectively raises low magnesium levels without upsetting the stomach.
- Magnesium Citrate Benefits:
- Relieves constipation: Its main benefit is digestive. It draws water into the intestines, softening stool and promoting bowel movements.
- May ease migraines: Magnesium relaxes blood vessels, and citrate’s quick action can help reduce migraine frequency in some people.
- Supports bone health: Adequate magnesium (and citrate) helps prevent bone loss. Low magnesium and citrate have been linked to osteoporosis, so supplementing may protect bone density.
- Prevents kidney stones: Citrate in urine binds calcium, reducing kidney stone formation. Taking magnesium citrate increases urinary citrate, helping prevent stones.
- Rapid magnesium boost: With higher elemental content, citrate efficiently raises blood magnesium levels, supporting heart, nerve, and metabolic function when intake is low.
Both forms help meet recommended magnesium intake. Magnesium is essential for heart and vascular health: it helps maintain healthy blood pressure and blood vessel function. Thus, taking either glycinate or citrate can contribute to overall cardiovascular and nerve health when dietary intake falls short.
Magnesium Glycinate vs Citrate for Sleep and Anxiety
Because magnesium is involved in brain function and neurotransmission, it can help regulate the stress response. Many people wonder which form is better for sleep or calming the mind. The consensus is that magnesium glycinate is generally superior for these purposes. As one guide states, “magnesium glycinate helps improve sleep and reduces anxiety”. Glycinate is often recommended for stress, anxiety, and insomnia, whereas citrate is usually reserved for constipation and migraines. In contrast, magnesium citrate does not have a calming effect; in fact, because citrate can stimulate the gut, it is usually taken earlier in the day. Many users report deeper relaxation and better sleep when taking glycinate at bedtime, while taking citrate at night may cause trips to the bathroom.
Magnesium Glycinate vs Citrate for Constipation
In the context of digestion, magnesium citrate vs glycinate has a clear winner. Magnesium citrate is well-known as a gentle laxative: it draws water into the intestines and softens stool, often relieving constipation within hours. It’s sometimes used medically in higher concentrations for bowel cleansing. Magnesium glycinate, on the other hand, is absorbed in the stomach and intestines without significantly affecting bowel movements. If constipation is the goal, citrate is the preferred option. If you need magnesium for other reasons (like sleep or anxiety), glycinate is less likely to alter your stool consistency. For perspective, over-the-counter citrate laxatives typically provide several hundred milligrams of elemental magnesium in a dose, which will trigger bowel movements. Glycinate, by contrast, generally has no laxative effect in normal doses.
Dosage of Magnesium Glycinate vs Citrate
Magnesium dosage is based on elemental magnesium. The U.S. RDA is roughly 310–420 mg/day for adults (depending on age and sex). Because glycinate and citrate have different elemental percentages, typical supplement doses are adjusted accordingly:
- Magnesium Glycinate: Commonly taken in amounts providing 300–400 mg of elemental magnesium per day. For example, a supplement might list 2000–3000 mg of magnesium glycinate (bisglycinate) to yield that elemental dose.
- Magnesium Citrate: Often taken in doses providing 250–400 mg of elemental magnesium. Liquid or powder forms are popular; colonoscopy prep solutions contain about 1.7 grams of citrate per ounce, delivering ~250–300 mg elemental in a few ounces.
It’s important not to exceed the tolerable upper intake level (UL), which is about 350–400 mg of supplemental magnesium per day for most adults. Exceeding this amount often causes diarrhea. Dosages may be tailored: for example, older adults or athletes might need slightly more. Pregnant women often require the higher end of the RDA. Always follow product labels and a healthcare provider’s advice. Checking the label is key: it should state how much elemental magnesium is in each serving.
Side Effects of Magnesium Glycinate vs Citrate
Both forms are generally safe at recommended doses, but side effects can occur with excess:
- Magnesium Citrate: Its laxative effect means higher doses commonly cause diarrhea, abdominal cramps, and dehydration. It can also lead to temporary electrolyte imbalances due to fluid loss. Long-term high-dose use for constipation is not recommended. In rare cases, too much citrate can cause low blood pressure or dizziness from dehydration.
- Magnesium Glycinate: Being gentler, glycinate rarely causes diarrhea at typical doses. However, very large intakes (far above RDA) of any magnesium can produce loose stools, nausea, or stomach discomfort. Other non-GI side effects of excessive magnesium may include headache, flushing, or fatigue. In extreme overdose (usually only a concern if kidneys cannot clear magnesium), symptoms like weakness, irregular heartbeat, and breathing difficulty can occur.
Individuals with gastrointestinal issues should consider tolerance: for example, those with IBS may prefer glycinate, as citrate could worsen loose stools. In general, if side effects occur, reducing the dose or switching forms often solves the problem. Interactions: Magnesium can interact with some medications (e.g. it can bind certain antibiotics, reducing their absorption). People on heart or kidney medications should consult a doctor before using supplements. Those with kidney disease, in particular, must be cautious, since impaired kidneys may allow magnesium to accumulate.
Which Form Should You Choose?
Image: A hand holding several white supplement capsules above a glass of water, illustrating magnesium supplements.
The choice between magnesium glycinate vs citrate depends on your health goals:
- For sleep, anxiety, or muscle relaxation: Choose magnesium glycinate. Its calming glycine component and gentle profile make it ideal for winding down in the evening. Many people take it at bedtime for this reason.
- For constipation or digestive support: Choose magnesium citrate. Its water-attracting action eases bowel movements, making it especially useful for occasional constipation relief. It’s usually taken in the morning or as needed for digestive comfort.
- For migraines or muscle cramps: Magnesium citrate’s rapid uptake is sometimes used to help with headaches or cramping; glycinate can also relax muscles, but citrate’s quick effect may be preferred by some.
- For overall magnesium deficiency: Either form will raise magnesium levels effectively. If stomach upset is a concern, glycinate might be safer. If you tolerate citrate and want a bit more elemental magnesium, citrate is fine. Both support heart, nerve, and bone health when diet is low in magnesium.
- Personal tolerance: Individual reactions vary. Glycinate is often the default (less GI effect), whereas citrate gives a faster boost. If one form causes discomfort, try the other.
- Timing: Some people take citrate in the morning (for energy and digestive support) and glycinate in the evening (for relaxation).
Finally, consider your supplement’s quality. Choose reputable brands that are third-party tested for purity and accurate labeling.
Related Content:
- Learn more about the benefits of magnesium for health.
- Read our guide on magnesium deficiency and supplementation.
FAQs
What is the difference between magnesium glycinate vs citrate?
They are different supplement forms of magnesium. Glycinate is an amino-acid chelate (magnesium + glycine), while citrate is a mineral salt (magnesium + citric acid). Both dissolve and absorb well, but their effects differ. Glycinate’s glycine component makes it calming and gentle on the stomach. Citrate’s citric acid provides a mild laxative effect. In short, glycinate is often chosen for sleep and anxiety support, whereas citrate is chosen for digestion and constipation relief.
How do magnesium glycinate vs citrate differ in absorption?
Both forms are highly absorbable because they are water-soluble and chelated. A small study even ranked magnesium citrate among the most absorbable types. In practical terms, neither has a big absorption advantage over the other – both efficiently raise blood magnesium. For context, only about 30–40% of ingested magnesium is typically absorbed, so these forms give a relatively large uptake of the amount you take.
Which is better for sleep and anxiety: magnesium glycinate or citrate?
Magnesium glycinate is generally better for sleep and anxiety. Its glycine component is calming, aiding relaxation and sleep. Many people report that taking glycinate at night improves sleep quality. Magnesium citrate does not have this calming effect and may stimulate digestion, so it is not recommended for sleep support.
Which is better for constipation relief: magnesium glycinate or citrate?
Magnesium citrate is the clear choice for constipation relief. Citrate draws water into the gut and softens stool, promoting bowel movements. Magnesium glycinate is absorbed without significantly affecting the bowels. It will not relieve constipation. Use magnesium citrate if you need gentle laxative action.
What are the benefits of magnesium glycinate vs citrate?
Both help ensure adequate magnesium, which is important for many body functions. Glycinate’s benefits include stress reduction, improved sleep, and muscle relaxation. Citrate’s benefits include better digestion, constipation relief, and potentially fewer migraines. Both forms support heart and nerve health by raising magnesium levels when dietary intake is low.
What dosage of magnesium glycinate vs citrate should I take?
Typical doses are similar in elemental magnesium. Around 300–400 mg of elemental magnesium per day is often used for adults of either form. This means roughly 2000–3000 mg of glycinate or 1500–2500 mg of citrate compound, depending on the product. The tolerable upper supplement limit is ~350–400 mg elemental per day for most adults. Always check your supplement label to see how much elemental magnesium it provides per serving. The U.S. RDA is ~310–420 mg/day of magnesium, so supplements are usually designed to help meet but not greatly exceed that.
What are the side effects of magnesium glycinate vs citrate?
Side effects mainly involve the digestive tract. Magnesium citrate can cause diarrhea, cramping, and dehydration if too much is taken. Magnesium glycinate is gentler, causing loose stools only at very high doses. Other symptoms of excess magnesium include headache and fatigue. In rare overdose (especially with kidney problems), symptoms can be severe (low blood pressure, irregular heartbeat). People on certain medications (diuretics, heart meds, or antibiotics) should consult a doctor before taking magnesium. If you experience GI upset, lowering the dose usually helps.
Which is better for anxiety: magnesium glycinate or citrate?
Magnesium glycinate is generally considered better for anxiety relief. Its glycine component acts as a calming neurotransmitter in the brain. Health sources note that glycinate can improve anxiety symptoms. Citrate, lacking the glycine, is not typically used for anxiety. People concerned with anxiety usually try glycinate first.
Can I take both magnesium glycinate and citrate?
Yes, you can take both forms in the same day. They both contribute to your total magnesium intake, so adjust your doses so the combined total stays within safe limits. Some people take citrate in the morning (for digestion and energy) and glycinate in the evening (for relaxation). Just keep an eye on your total supplemental magnesium to avoid diarrhea.
Can magnesium glycinate or citrate interact with medications?
Magnesium supplements can interact with certain medications. For instance, magnesium can bind some antibiotics (e.g. tetracyclines or quinolones) and reduce their absorption, so it’s advised to separate doses by 2–3 hours. Magnesium can also affect osteoporosis drugs and certain heart medications. Always inform your doctor about any supplements you take, so they can adjust medications if needed.
Can people with kidney disease take magnesium glycinate or citrate?
Caution is needed. In moderate to severe kidney disease, magnesium can accumulate because the kidneys can’t excrete it well. This can lead to high magnesium levels and toxicity. If you have any kidney impairment, consult a healthcare provider before using any form of magnesium supplementation.
Can I get enough magnesium from food, or do I need supplements?
Many foods are good magnesium sources. Green leafy vegetables, beans, nuts, seeds, and whole grains are high in magnesium. For example, almonds, cashews, spinach, and black beans provide substantial magnesium. If you eat a balanced diet rich in these foods, you may meet much of your need. However, surveys show many people still fall short, especially with modern diets. Supplements like glycinate or citrate can help bridge the gap if dietary intake is low.
When should I take magnesium glycinate or citrate?
There is no one best time, but timing can help. Magnesium glycinate is often taken in the evening to support relaxation and sleep. Magnesium citrate is sometimes taken in the morning or with meals, especially if used for digestion, since it can have a laxative effect. Some people split the dose (e.g. citrate in morning, glycinate at night) to get both benefits. Taking magnesium with food can also improve absorption and minimize any stomach upset.
Conclusion
In summary, magnesium glycinate and magnesium citrate each have unique strengths. Magnesium glycinate is generally preferred for relaxation, sleep, and anxiety support due to its gentle profile, while magnesium citrate is often chosen for digestive health and relieving constipation. Both forms will effectively raise your magnesium levels. Ultimately, the “best” form depends on your personal needs and tolerances. Consider which form you can take consistently and conveniently. Many people use a combination approach (for example, citrate by day and glycinate by night) to enjoy the benefits of both. In all cases, strive to meet recommended magnesium intake through a balanced diet and appropriate supplementation. Always keep your healthcare provider informed about any new supplements you start to ensure they fit your health needs.
