Magnesium Glycinate vs Citrate
Which form should you take?
TL;DR
Both work. Glycinate is better absorbed and calming (great for sleep/anxiety). Citrate has modest laxative effect (good if constipated, bad otherwise). Choose glycinate for sleep, citrate for general use or constipation.
AMagnesium Glycinate
Wins
- +Best absorbed form (80%+ bioavailability)
- +No laxative effect
- +Calming (glycine helps sleep)
- +Gentle on stomach
- +Best for sleep and anxiety
Loses
- -More expensive
- -Lower elemental magnesium per pill
- -Need more pills for same dose
- -If you want laxative effect, this won't help
BMagnesium Citrate
Wins
- +Good absorption (25-30%)
- +Cheaper and widely available
- +Helps with constipation (feature for some)
- +Higher elemental magnesium per dose
Loses
- -Laxative effect (problem for many)
- -Can cause loose stools at moderate doses
- -Not as calming as glycinate
- -May cause cramping in sensitive people
The Verdict
Glycinate for sleep/anxiety. Citrate for general/constipation.
Your choice depends on your goal. Taking magnesium for sleep or anxiety? Glycinate is the clear winner. Just want general magnesium supplementation? Citrate is cheaper and works fine if you tolerate it. Constipated? Citrate's laxative effect is a feature.
Choose Magnesium Glycinate When:
- Sleep support is primary goal
- You have anxiety
- Loose stools are a concern
- You want maximum absorption
- Taking higher doses (400mg+)
Choose Magnesium Citrate When:
- Budget is a priority
- You deal with constipation
- General magnesium supplementation
- Lower doses (200mg or less)
- You tolerate it without GI issues
The Bottom Line
Both forms raise magnesium levels. Glycinate is gentler and better for sleep. Citrate is cheaper but may loosen stools.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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