Glycinate for sleep and calm, citrate for constipation. Both absorb well. The real difference is glycinate's calming glycine and citrate's mild laxative effect. Many people keep both.
| Magnesium Glycinate | Magnesium Citrate | |
|---|---|---|
| Absorption | High | High |
| For sleep | Yes (glycine helps) | Okay |
| GI tolerance | Excellent | May cause loose stools |
| Helps constipation | No | Yes |
| Pill size | Larger | Smaller |
| Calming effect | Strong | Moderate |
Magnesium glycinate and citrate are the two most popular supplemental forms. Both absorb well, but they serve different purposes. Here's how to pick the right one.
Why Form Matters
Magnesium is bound to different compounds to make it absorbable. That binding partner affects:
- How well it absorbs - Side effects (especially GI) - Additional benefits from the binding compound
Magnesium oxide, for example, absorbs at around 4%. Both glycinate and citrate absorb much better, but they're not interchangeable.
Glycinate: The Sleep and Calm Form
Magnesium glycinate is magnesium bound to glycine, an amino acid that's calming on its own.
The glycine bonus: Glycine acts as an inhibitory neurotransmitter, promoting relaxation. You get magnesium's benefits plus glycine's calming effect.
Timing: 1-2 hours before bed
Typical dose: 200-400mg elemental magnesium
Who should choose glycinate: - Sleep issues - Anxiety or stress - Muscle cramps at night - Sensitive stomachs - Anyone who gets loose stools from other forms
Citrate: The Versatile Form
Magnesium citrate is magnesium bound to citric acid. It's well-absorbed.
The citrate effect: Has a mild osmotic laxative effect. Good if you tend toward constipation, problematic if you don't.
Timing: Any time, but not right before leaving the house if you're sensitive
Typical dose: 200-400mg elemental magnesium
Who should choose citrate: - Constipation issues - General magnesium deficiency - Don't need the calming effect
Can You Take Both?
Yes. Many people use both:
Citrate during the day for general magnesium Glycinate before bed for sleep
Just watch total magnesium intake. 400-600mg daily from supplements is reasonable for most people. Higher doses increase the chance of digestive issues.
Glycinate for sleep and anxiety, citrate for constipation and general use. Both work well, and the two jobs barely overlap: pick by the symptom in front of you, or keep one of each.
Educational reading, not medical advice. Your doctor makes the call for your body.
Written and reviewed by the IngredientMD editorial team.