Magnesium Glycinate vs. Citrate: Which is better for you, magnesium citrate or magnesium glycinate?

October 5, 2025 •

3 min read

According to the National Institutes of Health, many Americans consume less than the daily recommended intake of magnesium. Choosing a supplement requires understanding that different forms, such as magnesium citrate or magnesium glycinate, offer distinct benefits for the body.

Quick Summary

This comparative guide details the primary functions of magnesium citrate and magnesium glycinate. It covers citrate's osmotic laxative effect for occasional constipation versus glycinate's calming properties for relaxation and sleep. The article contrasts their absorption, side effects, and targeted uses to help determine the best choice based on individual health needs.

Key Points

Targeted Function: Choose magnesium glycinate for relaxation, sleep, and stress reduction, and magnesium citrate specifically for occasional constipation relief.
Digestive Tolerance: Magnesium glycinate is gentle on the stomach and less likely to cause diarrhea, making it ideal for daily, long-term use, while citrate can cause a laxative effect.
Bioavailability: Both forms are highly bioavailable, but glycinate's gentle nature allows for better long-term absorption for systemic effects without gastrointestinal side effects.
Best Time to Take: Glycinate is often best taken in the evening to promote sleep, while citrate can be taken as needed for constipation.
Consult a Professional: Always talk to a healthcare provider before starting a new supplement, especially if you have underlying health conditions or take other medications.
Consider Combining: Some individuals benefit from using both forms for different purposes—glycinate for daily calming support and citrate for occasional digestive needs.

Understanding Different Magnesium Forms

What is Magnesium Glycinate?

Magnesium glycinate is formed when magnesium is bound to the amino acid glycine. This chelated form is known for its high bioavailability and is gentle on the digestive system. Glycine itself is a calming neurotransmitter, contributing to glycinate's potential benefits for relaxation, anxiety reduction, and sleep improvement. It's often recommended for long-term supplementation to correct deficiencies without causing digestive upset.

What is Magnesium Citrate?

Magnesium citrate combines magnesium with citric acid and is also well-absorbed by the body. Its primary function is as an osmotic laxative, drawing water into the intestines to relieve occasional constipation. While it can contribute to overall magnesium levels, its laxative effect can limit its use for long-term or high-dose supplementation.

Magnesium Glycinate vs. Citrate: A Comparative Look

The table below highlights the key differences between magnesium glycinate and magnesium citrate:


Feature	Magnesium Glycinate	Magnesium Citrate
Primary Use	Relaxation, anxiety, and sleep support	Occasional constipation relief
Bioavailability	High; excellent for long-term deficiency correction	High; but laxative effect can limit long-term use
Digestive Impact	Gentle; less likely to cause diarrhea	Acts as an osmotic laxative; can cause diarrhea
Calming Effects	Strong due to glycine; supports nervous system	Moderate; can aid muscle relaxation indirectly
Recommended Use	Nighttime for sleep, or split doses throughout the day	As-needed for constipation; evening for digestive effect
Best for...	Sensitive stomachs, relaxation, stress, sleep	Quick-acting constipation relief, digestive regulation

Choosing the Right Magnesium for Your Needs

The best choice between magnesium citrate and glycinate depends on your individual health goals. Consider these factors:

For Sleep and Anxiety

Magnesium glycinate is generally preferred for promoting relaxation, calming the nervous system, and improving sleep quality due to the calming effects of glycine. Magnesium citrate's potential laxative effect makes it less suitable for this purpose.

For Constipation Relief

Magnesium citrate is a highly effective, fast-acting solution for occasional constipation. It is not recommended for chronic, long-term use as a laxative.

For Overall Health and Deficiency Correction

For general supplementation to address magnesium deficiency without digestive issues, magnesium glycinate is often the better choice due to its high bioavailability and gentle nature. Consistent daily intake is important for those with low dietary magnesium.

For Sensitive Stomachs

Individuals with sensitive digestive systems are likely to tolerate magnesium glycinate better as it is less likely to cause stomach upset or diarrhea compared to citrate.

Side Effects and Safety Considerations

While generally safe, both forms of magnesium can have side effects. High doses of magnesium glycinate can lead to mild digestive issues like nausea or cramps. Magnesium citrate is known for its laxative effect and can cause diarrhea, stomach pain, or nausea, especially at higher doses. Excessive intake of any magnesium supplement can lead to magnesium toxicity. Magnesium can also interact with certain medications and should be used cautiously by individuals with kidney disease.

Conclusion: Making the Final Choice

Your specific needs will determine whether magnesium citrate or magnesium glycinate is better for you. Magnesium glycinate is excellent for relaxation, sleep, and gentle, long-term supplementation. Magnesium citrate is best for occasional constipation relief. Some individuals may benefit from using both forms for different purposes. Always consult a healthcare provider before starting any new supplement.

More Resources

For additional information on magnesium, you can visit the National Institutes of Health Office of Dietary Supplements' fact sheet on the mineral: National Institutes of Health Fact Sheet.

Frequently Asked Questions

Yes, you can take both supplements together, as they serve different purposes. Some people take magnesium citrate in the morning for digestive support and magnesium glycinate in the evening for sleep and relaxation.

Magnesium glycinate is generally considered better for anxiety. The glycine component has a calming effect on the nervous system, which works with magnesium to promote relaxation and reduce anxiety symptoms.

Magnesium glycinate is the better option for sleep. The calming effects of glycine combined with magnesium's muscle-relaxing properties can help you fall asleep faster and achieve more restful sleep.

Magnesium citrate acts as a saline laxative by drawing water into the intestines. If you need a quick-acting, occasional remedy for constipation, this is an effective choice.

No, magnesium glycinate is less likely to cause diarrhea than other forms of magnesium. It is known for being gentle on the stomach and is a good option for those with sensitive digestive systems.

For immediate effects like constipation relief, magnesium citrate can work in as little as 30 minutes to 6 hours. For systemic benefits like anxiety or sleep improvement with glycinate, it may take several weeks of consistent use to notice full effects.

While it is possible to get magnesium from foods like leafy greens, nuts, seeds, and whole grains, many people do not meet their daily requirements through diet alone. Supplements are often used to bridge this nutritional gap.