Magnesium Glycinate vs Magnesium Citrate Explained

Magnesium is having a major moment — from stress support to better sleep and smoother digestion. But if you’ve ever tried to buy a magnesium supplement, you’ve probably run into a wall of confusing choices.

The two most popular forms? Magnesium glycinate and magnesium citrate.

So, which one should you take — and why does it matter?

Let’s break it down in plain English.

First Things First: Why Take Magnesium?

Magnesium is involved in over 300 biological processes, including:

• Muscle relaxation
• Nervous system regulation
• Sleep quality
• Bowel movements
• Blood sugar control
• Mood balance

An estimated 50–75% of adults are deficient, especially those who drink caffeine, experience stress, or eat ultra-processed diets.

Supplementing can help — but form matters.

What Is Magnesium Citrate?

Magnesium citrate is a combination of magnesium and citric acid. It’s one of the most bioavailable forms, meaning your body absorbs it well.

Best for:

• Digestion and constipation relief
• People with sluggish bowels or irregularity
• Those looking for a quick-acting magnesium boost

Pros:

• Affordable and easy to find
• Fast-acting
• Helps stimulate bowel movements

Cons:

• May cause loose stools or cramping in some
• Not ideal for bedtime if it triggers digestion

Think of it as the go-to for gut health and short-term relief.

What Is Magnesium Glycinate?

Magnesium glycinate is magnesium bound to glycine, an amino acid that supports relaxation and nervous system health.

Best for:

• Sleep, anxiety, and muscle recovery
• People with stress-related symptoms
• Those sensitive to digestive side effects

Pros:

• Gentle on the stomach
• Promotes calm without drowsiness
• Supports deeper, higher-quality sleep

Cons:

• Slightly more expensive
• May take longer to notice effects

It’s the bedtime-friendly, nervous system soother.

Quick Comparison

Feature	Magnesium Citrate	Magnesium Glycinate
Absorption	High	High
Digestive effects	Mild laxative	None
Sleep support	Minimal	Excellent
Best for	Constipation	Anxiety, Sleep
Side effects	Loose stools	Very rare

Which One Should You Take?

It depends on your goals.

Choose Magnesium Citrate if:

• You’re dealing with constipation
• You want fast digestive support
• You tolerate it well and don’t need help sleeping

Choose Magnesium Glycinate if:

• You’re stressed, anxious, or wired at night
• You struggle with insomnia
• You want nervous system support without digestive effects

Some people even rotate between the two depending on their needs.

Can You Take Both?

Yes but space them out. For example:

• Take glycinate at night for calm and sleep
• Take citrate in the morning with food for digestive support

Be mindful not to exceed total daily magnesium unless advised by your doctor (most adults need 300–400mg/day from all sources).

The Bottom Line

Both magnesium glycinate and citrate are excellent — they just serve different purposes.

• For calm, sleep, and stress: Glycinate is your friend
• For regular digestion and gut support: Citrate wins

The good news? With consistent use, both can help restore your magnesium levels and improve how you feel, move, and rest.

Suggested Reads

More from Healthy Living Magazine:

• Coffee and Longevity: What a 30-Year Harvard Study Found About Aging Well (Especially for Women)
• Adaptogens vs Stimulants: What Your Body Actually Wants
• What Is L-theanine and Why Is Everyone Talking About It?

External Resources:

• NIH: Magnesium Fact Sheet for Consumers
• Cleveland Clinic: The Best Magnesium for Sleep and Stress
• Examine.com: Magnesium Supplement Guide