Magnesium Glycinate vs. Magnesium Citrate

Magnesium is one of the most essential minerals for the human body, playing a key role in muscle and nerve function, energy production, bone health, and heart rhythm regulation. But with so many types of magnesium supplements available, choosing the right one can feel overwhelming. Two of the most popular forms are magnesium glycinate and magnesium citrate.

In this post, we’ll break down the key differences between magnesium glycinate and magnesium citrate so you can make an informed choice based on your health needs.

What Is Magnesium Glycinate?

Magnesium glycinate (also called magnesium bisglycinate) is a chelated form of magnesium — meaning it’s bound to the amino acid glycine. Glycine has calming properties and is often used to promote better sleep and reduce anxiety.

Benefits of Magnesium Glycinate:

Gentle on the stomach: Less likely to cause diarrhea compared to other forms.
Promotes relaxation: Glycine supports the production of calming neurotransmitters.
Ideal for sleep and anxiety: Commonly used to improve sleep quality and manage stress.
High bioavailability: Absorbed well by the body.

Best for:

People with sensitive stomachs
Those struggling with anxiety, stress, or insomnia
Individuals with a magnesium deficiency who need long-term supplementation

What Is Magnesium Citrate?

Magnesium citrate is magnesium bound to citric acid. It’s one of the most commonly used forms of magnesium due to its high bioavailability and mild laxative effect.

Benefits of Magnesium Citrate:

Highly absorbable: Quickly increases magnesium levels in the body.
Supports digestion: Often used to relieve constipation.
Affordable and widely available

Best for:

People experiencing occasional constipation
Those needing a quick boost in magnesium levels
Short-term use or general supplementation

Key Differences at a Glance:

Feature	Magnesium Glycinate	Magnesium Citrate
Absorption	High	High
Primary Use	Sleep, anxiety, chronic deficiency	Constipation, general supplementation
Stomach Tolerance	Very gentle	Can cause loose stools in some people
Calming Effect	Yes (due to glycine)	Mild (no direct calming properties)
Laxative Effect	No	Yes
Cost	Moderate to High	Low to Moderate

Which One Should You Choose?

Choose magnesium glycinate if your primary concerns are stress, anxiety, sleep, or a sensitive stomach.
Choose magnesium citrate if you’re looking to relieve constipation or need a more budget-friendly supplement with fast absorption.

Final Thoughts

Both magnesium glycinate and magnesium citrate are excellent choices — but they serve different purposes. Understanding your specific needs and health goals is the key to selecting the right form. When in doubt, consult with a healthcare professional, especially if you’re managing a medical condition or taking medications.

Disclaimer: This blog is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new supplement.