Magnesium Glycinate vs Magnesium Citrate
Both forms of magnesium correct the same deficiency but behave differently in the gut and the nervous system. The right pick depends on whether you want calm + sleep support, or regularity + affordability.
| Factor | Magnesium Glycinate | Magnesium Citrate |
|---|---|---|
| Typical dose | 200–400 mg elemental | 200–400 mg elemental |
| Absorption | High, very gentle on gut | Good, osmotic laxative effect |
| Best for | Sleep, anxiety, muscle tension | Constipation, general repletion |
| Timing | Evening, with or without food | Any time, with water |
| Side effects | Rarely any; well-tolerated | Loose stools at higher doses |
| Price tier | $$ | $ |
When to pick each
Magnesium Glycinate
Pick glycinate if…
Your goals are sleep, anxiety relief, or muscle relaxation. Glycinate bypasses most of the GI side effects and the glycine component has its own calming effect on the nervous system.
Magnesium Citrate
Pick citrate if…
You want the cheapest form that actually absorbs, or you're dealing with chronic constipation. The mild laxative effect at therapeutic doses is a feature, not a bug.
Frequently asked
- Can I take magnesium glycinate and citrate together?
- You can, but you probably don't need to. Pick one based on what you're optimising for. Stacking them mostly just raises your total dose and increases the chance of loose stools.
- Which is better absorbed?
- Glycinate has a slight edge in bioavailability and produces fewer GI side effects, making it easier to dose at the full therapeutic amount.
- Is magnesium oxide as good as either of these?
- No. Magnesium oxide has the worst absorption profile of common forms — most of the dose doesn't actually raise blood magnesium. Skip it.
Want our pick for you?
Comparisons are useful, but the right answer depends on your goals, diet, medications, and what's already in your stack. Take the 2-minute quiz — we'll pick the form and dose for you.
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