Magnesium Glycinate Vs Magnesium Citrate: Which Should You Take?
Walk into any supplement store and you'll see 10 different types of magnesium. Glycinate, citrate, malate, taurate, threonate... it's overwhelming.
The two most popular are magnesium glycinate and magnesium citrate. But they're quite different, and which one you should take depends on what you're trying to accomplish.
The Key Difference
Magnesium Glycinate: The magnesium is bound to glycine, an amino acid. This form is highly absorbable, gentle on the stomach, and the glycine itself has calming properties. It's the best choice for sleep, anxiety, and muscle relaxation.
Magnesium Citrate: The magnesium is bound to citric acid. This form is also well-absorbed but has a mild laxative effect. It's better for people who are constipated or need digestive support.
That's the fundamental difference. Everything else flows from this.
Absorption And Bioavailability
Both forms are well-absorbed, which is why they're both popular. Glycinate might have a slight edge in absorption (around 90%), while citrate is around 85%. The difference is minimal.
The real advantage of glycinate is that it doesn't cause digestive upset. Citrate can cause loose stools or cramping in sensitive people, especially at higher doses.
Best Uses For Each
Use Magnesium Glycinate If:
- You want to improve sleep quality
- You're dealing with anxiety or stress
- You have muscle tension or cramps
- You have a sensitive stomach
- You want to relax before bed
Use Magnesium Citrate If:
- You're constipated and need digestive support
- You want both magnesium and laxative benefits
- You're not sensitive to the laxative effect
- You're taking it during the day (not before bed)
Dosage Recommendations
Magnesium Glycinate: 200-400mg daily, preferably before bed. Start with 200mg and increase if needed.
Magnesium Citrate: 200-400mg daily. If you're using it for constipation, you might take it in the morning or early evening. If you're using it for general health, take it with meals.
Both forms are safe at these doses. You won't overdose on magnesium from supplements, though very high doses can cause loose stools.
The Bottom Line
If you're choosing between these two, go with magnesium glycinate unless you specifically need the laxative effect. It's better tolerated, has calming properties, and won't cause digestive upset.
If you're constipated or want digestive support, magnesium citrate is your choice. But if you just want general magnesium supplementation for sleep, stress, or muscle health, glycinate is the winner.