Magnesium Glycinate vs Citrate: What is Better for Leg Cramps?

January 9, 2026 •

4 min read

An estimated two-thirds of Americans do not meet their daily magnesium intake, a common issue sometimes linked to muscle cramping. When seeking relief, you might wonder what is better for leg cramps: magnesium citrate or magnesium glycinate? The right choice depends heavily on your individual health needs, digestive sensitivity, and tolerance.

Quick Summary

This guide compares magnesium glycinate and magnesium citrate for leg cramp relief. It examines their distinct properties, digestive impacts, absorption rates, and ideal use cases to help you choose the best supplement.

Key Points

Glycinate is the Gentle Option: Bound to the calming amino acid glycine, magnesium glycinate is highly absorbable and less likely to cause digestive issues.
Citrate Helps Digestion: Magnesium citrate is an osmotic laxative, which can be beneficial if you also need relief from constipation.
Cramps Relief Depends on You: Both forms can help with leg cramps, but which is 'better' depends on whether you also need constipation relief or require a gentler supplement.
Timing Matters for Glycinate: Due to its calming effect, magnesium glycinate is often best taken in the evening to aid muscle relaxation and sleep.
Start Low to Assess Tolerance: If you choose magnesium citrate, begin with a lower dose to avoid potential laxative side effects.
Consult a Professional: Always talk to your doctor before starting any new supplement, especially if you have underlying health conditions or take other medications.

Understanding the Role of Magnesium in Leg Cramps

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function. It plays a critical role in muscle contraction and relaxation. A deficiency in this mineral, known as hypomagnesemia, can lead to increased neuromuscular excitability, which can trigger painful muscle spasms and cramps. By regulating calcium channels and supporting nerve transmissions, adequate magnesium levels are essential for preventing involuntary muscle contractions. However, while magnesium supplementation is a popular remedy, scientific evidence on its effectiveness for leg cramps in the general population is mixed, with more conclusive results sometimes seen in specific groups like pregnant women or those with a documented deficiency.

Magnesium Glycinate: The Gentle, Calming Choice

Magnesium glycinate is a chelated form of magnesium, meaning it is bonded to the amino acid glycine. This unique pairing offers several key advantages, making it an excellent choice for many individuals seeking cramp relief:

High Bioavailability: Due to its chelated form, magnesium glycinate is highly absorbable by the body. This makes it effective for increasing overall magnesium levels and addressing a deficiency more efficiently than less bioavailable forms like magnesium oxide.
Gentle on the Digestive System: Unlike some other forms, magnesium glycinate is known for being gentle on the stomach. It is far less likely to cause the laxative effects and digestive discomfort that can occur with high doses of magnesium citrate.
Calming Properties: The glycine component has a natural calming effect, supporting the nervous system and promoting relaxation. This makes it particularly beneficial for nocturnal leg cramps that interrupt sleep, as it can help calm both the muscles and the mind.

This form is often recommended for long-term, daily use to maintain healthy magnesium levels without the risk of gastrointestinal issues.

Magnesium Citrate: The Digestive Supporter

Magnesium citrate is a compound of magnesium bound to citric acid. It is also considered a highly bioavailable form, meaning the body absorbs it well. However, its primary defining characteristic is its effect on the digestive system.

Mild Laxative Effect: Magnesium citrate is an osmotic laxative, drawing water into the intestines to stimulate bowel movements. This makes it a popular choice for relieving occasional constipation.
Side Effects: While useful for digestive regularity, this laxative effect can be a downside for those without constipation. Higher doses may cause loose stools, diarrhea, or gastrointestinal discomfort.
Good for Replenishment: For individuals needing both general magnesium replenishment and digestive support, magnesium citrate can serve a dual purpose. It is also often more affordable than glycinate.

Comparison: Magnesium Glycinate vs. Citrate for Leg Cramps


Feature	Magnesium Glycinate	Magnesium Citrate
Primary Goal	Muscle relaxation, sleep support, anxiety relief	Digestive health, constipation relief
Digestive Impact	Gentle on the stomach, minimal laxative effect	Can cause loose stools or diarrhea, especially at high doses
Bioavailability	High; possibly better for long-term intake due to gentleness	High; well-absorbed, but less suitable for long-term, high-dose use
Effect on Cramps	Often preferred for nighttime cramps due to calming effects	Can help with cramps, but secondary to its laxative action
Best For	Those with sensitive stomachs, night cramps, or anxiety	Those needing help with both cramps and constipation
Cost	Generally more expensive	Often more affordable

How to Choose the Right Magnesium for You

Choosing between these two depends entirely on your specific needs and how your body responds. Here's a quick guide to help you decide:

Assess Your Primary Goal: Are you strictly looking for muscle relaxation and cramp prevention, or do you also need digestive support? If it's the former, glycinate is the clearer choice. If you also struggle with constipation, citrate could address both issues simultaneously, provided you can tolerate its laxative effect.
Consider Digestive Tolerance: If you have a sensitive stomach or a history of irritable bowel syndrome, magnesium glycinate's gentleness makes it a much safer and more comfortable option for daily, long-term use. For those who prefer a reliable non-laxative supplement, glycinate is superior.
Evaluate Timing: The calming properties of magnesium glycinate, enhanced by the glycine, make it ideal for evening consumption, especially if leg cramps occur at night. Magnesium citrate can be taken at various times but might be better avoided close to bedtime if you don't want a sudden trip to the bathroom.

Conclusion: Making an Informed Decision

While both magnesium glycinate and magnesium citrate can help with leg cramps, they achieve it through slightly different mechanisms and have different side-effect profiles. Ultimately, magnesium glycinate is often the preferred choice for those focused primarily on muscle relaxation and cramp reduction, particularly for nighttime episodes, due to its high absorbability and gentle nature. However, for individuals who also need digestive support, magnesium citrate offers a combined benefit. It is crucial to remember that the effectiveness of magnesium for leg cramps can vary, and consulting a healthcare provider is the best way to determine if supplementation is right for you, especially if you take other medications.

For more information on the role of magnesium in physiological processes, you can refer to the National Institutes of Health.

Choosing for Your Needs

Prioritize Gentle Digestion: Choose magnesium glycinate if your stomach is sensitive to other magnesium forms and you want to avoid a laxative effect.
Address Constipation and Cramps: Opt for magnesium citrate if you experience occasional constipation in addition to leg cramps.
Seek Calm and Relaxation: Select magnesium glycinate for its additional calming benefits, which can help with nighttime leg cramps and support restful sleep.
Start with a Lower Dose: Begin with a smaller dose of either form to see how your body reacts before increasing to the recommended amount, especially with magnesium citrate.
Consider Bioavailability: Both glycinate and citrate are highly absorbable forms of magnesium, making them more effective than cheaper inorganic salts for increasing body stores.

Frequently Asked Questions

Magnesium glycinate is often considered the best choice for nighttime leg cramps due to its calming properties, which help promote muscle relaxation and better sleep quality.

Yes, it is generally safe to take both, as they serve different purposes. Some people take magnesium citrate in the morning for digestive support and magnesium glycinate in the evening for muscle relaxation and sleep.

Yes, magnesium citrate can have a laxative effect, particularly at higher doses, because it draws water into the intestines. This makes it effective for constipation but potentially unsuitable for those with sensitive digestion.

Both forms are highly absorbable compared to less soluble options like magnesium oxide. Some evidence suggests glycinate may be slightly more bioavailable, especially for long-term use, and its gentleness on the stomach can contribute to better tolerance and consistent absorption.

Results vary, but some individuals may feel relief within 1-2 weeks of consistent supplementation. For optimal results in restoring muscle magnesium levels, taking the supplement daily for 4-6 weeks is often recommended.

Magnesium glycinate is very gentle and has minimal side effects, primarily mild digestive upset or drowsiness at high doses. Magnesium citrate is more likely to cause loose stools, diarrhea, or abdominal cramping due to its osmotic effect.

Yes, magnesium plays a role in muscle function and energy production. Supplementing with it, particularly forms like magnesium malate or glycinate, can help with post-exercise recovery, reduce muscle soreness, and alleviate fatigue.