Is Magnesium Citrate or Glycinate Better for Athletes?

October 15, 2025 •

5 min read

According to research, up to 75% of the American population may not meet the recommended daily intake for magnesium, a critical mineral for over 300 biochemical reactions in the body. For athletes, adequate magnesium is vital for everything from energy production and muscle function to recovery and sleep. When it comes to supplementation, the choice between magnesium citrate or glycinate for athletes often comes down to individual needs and tolerance.

Quick Summary

The ideal magnesium supplement for an athlete depends on their specific goals: Citrate is effective for hydration and digestive regularity, while glycinate is preferable for promoting relaxation, sleep, and gentle muscle recovery, avoiding potential laxative effects.

Key Points

Magnesium Glycinate for Relaxation: This form is highly bioavailable and gentle on the stomach, making it ideal for athletes seeking improved sleep and muscle relaxation.
Magnesium Citrate for Digestive Support: Best used for digestive regularity and electrolyte replenishment, but be cautious of its laxative effect, especially before athletic events.
High Bioavailability for Both: Both citrate and glycinate are well-absorbed forms of magnesium, distinguishing them from less effective types like magnesium oxide.
Individual Needs Determine Choice: The better supplement depends on whether the athlete prioritizes digestive tolerance and sleep (glycinate) or potential electrolyte and constipation support (citrate).
Magnesium is Vital for Athletes: Adequate magnesium supports energy production, muscle function, recovery, and electrolyte balance, all crucial for peak athletic performance.
Food First Approach: Supplementation should complement a diet rich in magnesium from sources like leafy greens, nuts, seeds, and whole grains.

The Crucial Role of Magnesium for Athletic Performance

Magnesium is an indispensable mineral for athletes at all levels due to its involvement in numerous physiological processes that directly impact performance and recovery. During intense training, magnesium is crucial for several key functions, and deficiencies can compromise an athlete's potential.

Energy Production

Magnesium plays a central role in energy metabolism, helping to convert food into usable energy (ATP). This makes it essential for both endurance and strength-based activities. Insufficient magnesium can impair this process, leading to reduced endurance and premature fatigue.

Muscle Function and Recovery

Magnesium is a natural calcium channel blocker, regulating the flow of calcium to aid in proper muscle contraction and, more importantly for relaxation, acting as a buffer to prevent muscle cramps and spasms. Following a workout, magnesium helps with muscle tissue repair and reduces inflammation, contributing to a faster and more efficient recovery.

Electrolyte Balance

Intense exercise, especially in warm climates, leads to significant sweat loss, which depletes electrolytes, including magnesium. Maintaining proper electrolyte balance is essential for hydration, nerve function, and preventing fatigue. Consistent magnesium replenishment is necessary to offset these losses.

Magnesium Citrate: The Fast-Absorbing Option for Electrolyte Support

Magnesium citrate is a combination of magnesium and citric acid, which enhances its solubility and makes it well-absorbed by the body. This form is known for its dual benefits of boosting magnesium levels and aiding digestive health.

How Citrate Works

The citric acid component pulls water into the intestines through osmosis, which stimulates bowel movements. This property is why magnesium citrate is commonly used as a gentle, yet effective, remedy for constipation. For athletes, this can be a double-edged sword, beneficial for regularity but risky during a long race or intense training session.

Athletic Applications and Considerations

Magnesium citrate can be useful for athletes for general supplementation and electrolyte support. For some, the mild laxative effect is not an issue, especially when supplementing off-season or when training intensity is lower. It is also an affordable and widely available option. However, its potential for gastrointestinal (GI) side effects makes it a less ideal choice for many athletes looking for reliable support during key training periods or competitions.

Magnesium Glycinate: The Gentle Choice for Recovery and Sleep

Magnesium glycinate is formed by binding magnesium to the amino acid glycine. This chelated form is known for its high bioavailability and is exceptionally gentle on the digestive system, minimizing the risk of GI issues.

How Glycinate Works

The amino acid glycine acts as a neurotransmitter with calming properties, which is why magnesium glycinate is highly regarded for its ability to promote relaxation and improve sleep quality. For athletes, restorative sleep is a cornerstone of recovery, making this form particularly valuable.

Athletic Applications and Advantages

This form is often recommended for athletes seeking a magnesium supplement that supports:

Muscle Relaxation: Helping to soothe post-workout tension and reduce nighttime cramps.
Sleep Quality: Improving rest and recovery, which is crucial for adaptation and performance.
Nervous System Regulation: The calming effect can help manage stress and anxiety associated with intense training.
Long-Term Supplementation: Its gentle nature makes it a suitable choice for consistent, daily use to build and maintain magnesium levels without digestive upset.

Magnesium Citrate vs. Glycinate for Athletes: A Comparison


Feature	Magnesium Citrate	Magnesium Glycinate
Absorption	Well-absorbed due to citric acid solubility.	Highly bioavailable and efficiently absorbed.
Primary Purpose	Digestive support and electrolyte replenishment.	Relaxation, sleep support, and gentle recovery.
Digestive Impact	Can cause a laxative effect, especially at higher doses.	Very gentle on the stomach; low risk of digestive upset.
Best For	Athletes needing occasional digestive regularity or immediate electrolyte repletion.	Consistent daily use to support long-term recovery and sleep.
Timing	May be best taken earlier in the day to avoid disrupting sleep.	Often recommended in the evening for its calming effects.
Cost	Generally more affordable than glycinate.	Can be more expensive due to the chelated form.

How to Choose the Right Magnesium Form for Your Needs

Choosing the best magnesium supplement depends on your individual health profile and athletic goals. Consider the following scenarios:

For Optimized Sleep and Recovery: If your primary concern is improving rest, reducing stress, and soothing post-workout muscle tension without digestive risk, magnesium glycinate is the superior choice. Its gentle nature and calming effects align perfectly with a recovery-focused regimen.
For Managing Constipation: If you occasionally deal with digestive sluggishness, magnesium citrate can serve a dual purpose by boosting magnesium levels and promoting regularity. However, be cautious with dosage, especially before key training sessions or races.
For High-Intensity and Endurance Training: Endurance athletes, who may need higher magnesium levels due to increased metabolic demand and sweat loss, might benefit from a more tolerable form like glycinate for consistent daily intake. Using a citrate form for targeted electrolyte replenishment could also be an option, but careful timing is essential.
For Combined Benefits: As some sources suggest, combining both forms can be effective. You could take magnesium citrate in the morning for potential energy support and digestive regularity, and magnesium glycinate in the evening to aid with sleep and relaxation. Always be mindful of your total daily intake.

Maximizing Magnesium Intake from Food Sources

While supplementation can help, a diet rich in magnesium is the foundation of optimal nutrition. Include these foods to support your magnesium levels naturally:

Green Leafy Vegetables: Spinach, kale, and Swiss chard are excellent sources.
Nuts and Seeds: Pumpkin seeds, chia seeds, almonds, and cashews pack a powerful punch.
Legumes: Black beans, lentils, and chickpeas are good options.
Whole Grains: Brown rice, whole wheat bread, and quinoa contain beneficial magnesium.
Fish: Fatty fish like salmon and halibut are also good sources.
Fruits: Avocados and bananas contribute to magnesium intake.

Conclusion: Personalizing Your Magnesium Strategy

When evaluating if magnesium citrate or glycinate is better for athletes, there is no single right answer; the best choice depends on the specific needs of the individual. While both are well-absorbed, their distinct properties make them suitable for different purposes. For reliable, long-term support for muscle recovery and sleep without digestive side effects, magnesium glycinate is the clear winner. However, if occasional digestive assistance is also desired, magnesium citrate offers a cost-effective alternative with careful timing. As with any supplement, consulting with a healthcare professional or registered dietitian can help you determine the optimal form, dosage, and timing for your unique athletic requirements.

Authoritative Source on Magnesium

The Importance of Vitamin D and Magnesium in Athletes: https://www.mdpi.com/2072-6643/17/10/1655

Frequently Asked Questions

Magnesium glycinate is significantly gentler on the stomach for athletes compared to magnesium citrate. It is less likely to cause digestive upset or have a laxative effect, making it a better choice for consistent daily use and around training sessions.

Yes, magnesium citrate can help with muscle cramps by promoting muscle relaxation. However, the risk of a laxative effect might make it unsuitable for use right before a competition. Magnesium glycinate offers a safer alternative without the digestive risks.

Athletes typically take magnesium glycinate in the evening for its calming properties that aid sleep and recovery. Magnesium citrate is better taken earlier in the day if digestive support is needed, well before training or competition.

Yes, some athletes combine the two forms. They might take magnesium citrate in the morning for digestive and electrolyte benefits and magnesium glycinate at night for relaxation and sleep. However, they should monitor their total daily intake and how their body responds.

Magnesium supplementation can improve athletic performance, especially in individuals with suboptimal or deficient magnesium levels. It supports muscle function, energy production, and recovery, leading to potential improvements in strength, endurance, and faster recovery.

Symptoms of magnesium deficiency in athletes can include muscle cramps or twitches, fatigue, reduced endurance, increased muscle soreness, and difficulty sleeping. Consistent symptoms may indicate the need for supplementation.

Yes, other forms exist. Magnesium malate may help with energy production and fatigue, while topical magnesium chloride sprays or flakes are often used for targeted muscle relief, bypassing the digestive system entirely.