Magnesium Glycinate vs Citrate
Which form should you actually take?
Magnesium Glycinate wins for sleep, anxiety, and general supplementation with 80% bioavailability vs 25% for citrate. Choose citrate only if you need constipation relief or want the cheapest option.
Head-to-Head Comparison
Minimal - very well tolerated
Key Fact: The glycine amino acid itself has calming effects, making this a two-for-one for relaxation.
Loose stools common, especially at higher doses
Key Fact: The most commonly recommended form by doctors, but primarily because it's cheap and fixes constipation.
Which One For Your Goal?
| Your Goal | Winner |
|---|---|
| Better sleep | Glycinate |
| Anxiety/stress | Glycinate |
| Muscle cramps | Glycinate |
| Constipation | Citrate |
| General deficiency | Either |
| Budget option | Citrate |
Myth vs Reality
Myth: "Citrate is the most absorbable form." Reality: This is outdated. Citrate is more absorbable than oxide (4%), but glycinate (80%) beats both. Doctors recommend citrate because it's cheap and they learned about it in the 90s.
Why Magnesium Glycinate Wins
Glycinate wins for most people. Better absorption (80% vs 25%), fewer side effects, and the glycine provides additional calming benefits. Citrate is only better if you specifically need the laxative effect or are on a tight budget.
Common Questions
Yes, some people take citrate in the morning (for regularity) and glycinate at night (for sleep). But one form is usually enough.
The Bottom Line
For most people: Glycinate. It absorbs better, works better for sleep and anxiety, and doesn't give you the runs. Citrate is fine if you're constipated or broke.
More Showdowns
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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