Magnesium Glycinate vs Citrate: What's the Difference

Magnesium glycinate and magnesium citrate are both well-absorbed forms of magnesium. Magnesium glycinate is usually the better choice if you want higher bioavailability and a gentler effect on digestion. Meanwhile, magnesium citrate is the form most often chosen for its laxative effect and help with occasional constipation. Read on to learn more...

Not all magnesium supplements are the same, far from it. Walk into any drugstore, and you'll see numerous magnesium supplements on sale, often with different forms of magnesium listed on the label. We're talking at least ten versions, maybe more.

The difference between these magnesium supplement forms is important when you're comparing options for sleep support, relaxation, muscle function, digestive comfort, or even cognitive performance.

So how do you know which one will be best for you?

In this article, we'll compare two of the most popular forms of magnesium - magnesium glycinate (also called magnesium bisglycinate) and magnesium citrate. We'll examine their absorption and bioavailability, key health benefits, digestive effects, dosage guidance, and supplement options, so you can choose the form that best fits your wellness goals.

Support a more restful night's sleep

Performance Lab® Sleep combines magnesium and natural sleep-supporting ingredients for your nighttime routine.

Magnesium glycinate to support relaxation before bed.

Three forms of magnesium in one convenient nighttime formula.

Also includes Montmorency tart cherry, L-tryptophan and lemon balm extract.

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About Magnesium

Before we discuss the various magnesium forms further, it's worth pausing to appreciate how important this mineral really is.

The fourth most plentiful mineral in the human body, magnesium is used in more than 300 bodily reactions - from energy metabolism to muscle contraction, reproduction, DNA synthesis and more.

We'll examine some of those uses in more detail shortly.

But while magnesium is widely available in many foods, many people don't get enough from their diet. Actual magnesium deficiency is rare in healthy people. However, U.S. dietary data show that 48% of Americans consume less magnesium from food and beverages than their estimated average requirement, with some groups at greater risk of inadequate intake. (1)

One of the easiest ways to boost your magnesium intake beyond food is via supplements, but, as I said, not all supplemental magnesium is the same. Some versions can be easily absorbed; others less so. Likewise, some forms of magnesium can cause more digestive upset than others. Here's why...

Forms of Magnesium

Here's one thing you need to know about magnesium. In supplements, magnesium is combined with another compound to form a stable magnesium compound. The compound it's paired with affects factors such as how much elemental magnesium it provides, how soluble it is and how well it is absorbed.

Some forms are chelated, meaning the magnesium is bound to an organic molecule, such as an amino acid. Chelation can affect how the magnesium is absorbed and tolerated by the body. Magnesium glycinate and magnesium taurate are examples of chelated magnesium.

This is why you'll see several different forms of the mineral on the supplement market. They include:

• Magnesium citrate — magnesium combined with citric acid (citrate)

• Magnesium glycinate (bisglycinate) — magnesium bound to the amino acid glycine

• Magnesium oxide — magnesium combined with oxygen

• Magnesium chloride — magnesium combined with chloride

• Magnesium malate — magnesium combined with malic acid (malate)

• Magnesium taurate — magnesium bound to taurine

• Magnesium L-threonate — magnesium combined with L-threonic acid

There are a few others, but these are likely the most common versions on sale to the general public.

When it comes to magnesium supplements, it's therefore important to look at the partner bound to the elemental magnesium, because that raw mineral plus its attached compound can affect absorption, tolerability, and how effectively it helps to address low magnesium levels.

There's another factor to consider too: some magnesium partners may offer additional benefits over and above the magnesium, such as laxative qualities, calming effects, cardiovascular benefits and more.

Let's look in more detail then at magnesium glycinate vs citrate.

About Magnesium Glycinate

In magnesium glycinate, one magnesium atom is bound to two molecules of the amino acid glycine, making an organic compound or organic form of magnesium.

An earlier systematic review concluded that organic versions of magnesium are more bioavailable than inorganic ones, meaning they are easier for the body to absorb. (4)

Magnesium glycinate is therefore recognised as a highly bioavailable form of magnesium.

Now let's talk about glycine. Glycine is an amino acid with calming properties, so magnesium glycinate is often preferred for relaxation support and commonly used for sleep support, particularly by anyone dealing with anxiety, stress or sleep disturbances. (5, 6)

In addition, magnesium glycinate is considered a gentler form and is less likely to cause loose stools than many other forms of magnesium; hence, it is often recommended for people with sensitive digestion. (7)

About Magnesium Citrate

Magnesium citrate is another organic magnesium compound, so it too is typically well absorbed. (8)

Here, magnesium salt is bonded with citric acid (found in citrus fruits) to form magnesium citrate. It readily dissolves in water, aiding its absorption into the bloodstream. As a result, it is recognized as one of the most bioavailable forms of magnesium. (9, 10)

Here's one key difference between glycinate and citrate: the latter draws water into the digestive tract, so it can promote bowel movements and help relieve constipation. It may also support bowel regularity, often working within six hours of intake.

In magnesium citrate vs glycinate comparisons, that mild laxative effect is usually the deciding factor.

Note that health sources suggest taking magnesium citrate for more than one week should be avoided, unless directed by a doctor. (11)

Quick Summary: Magnesium Glycinate versus Magnesium Citrate

In citrate vs glycinate daily use, think carefully about your needs. Magnesium citrate is often used when digestive support or occasional constipation matters more.

Glycinate is usually the better fit when you want a gentler everyday option because higher doses of citrate can cause diarrhoea or an upset stomach. Always start with a low dose and see how your body reacts.

How Much Magnesium Do You Need?

The recommended daily dietary allowance for magnesium is:

19-30 years old: 310mg for women (rising to 350 in pregnancy), 400mg for men.

31 and above: 320mg for women, 420mg for men. (1)

Some experts suggest these levels might not be enough - and, as we already know, many of us don't manage to consume that much.

Why Might You Want a Magnesium Supplement?

As I said earlier, magnesium is an essential mineral required for more than 300 biochemical reactions in the body, and many of us don't get enough. But why does magnesium matter, why might you want a magnesium supplement, and what benefits could it offer? Let's examine some of them...

Ideally, magnesium-rich foods should be the foundation for magnesium intake, with supplements helping fill gaps if your intake still falls short. Good examples of magnesium-rich foods include whole grains, nuts & seeds, legumes, dark & leafy greens, and dark chocolate. (12)

Health Benefits of Magnesium

Magnesium, the fourth most abundant mineral in the body, helps with:

• Muscle and Nerve Function. Magnesium is essential for normal nervous system and muscle function, helping nerves communicate with muscles and supporting normal muscle contraction and relaxation. (13)

• Energy production. Magnesium is required for energy production, supports protein synthesis, and participates in hundreds of enzymatic reactions involved in metabolism.

• Bone Health and Bone Density. Magnesium contributes to the structural development of bones and is involved in bone mineralisation. (14)

• Blood pressure. Magnesium plays a role in blood-pressure regulation. Supplementation appears to produce a small reduction in blood pressure in people with hypertension. (15)

• Normal heart rhythm. Magnesium helps regulate the movement of calcium and potassium across cell membranes, which is important for normal heart rhythm.

• Migraine headaches. Low levels of magnesium have been associated with migraine headaches. While research is currently limited, the American Headache Society and the American Academy of Neurology conclude that magnesium is probably effective for migraine prevention. (1)

We believe one of the best magnesium supplements on the market right now is our own Performance Lab magnesium. It's a standalone supplement that provides 137mg of magnesium in two premium forms, including magnesium bisglycinate.

Magnesium for Sleep

Many people swear by a magnesium supplement before bed, and we think Performance Lab Sleep is one of the best around.

It includes magnesium glycinate, which is especially popular at night because it is thought to promote relaxation and better sleep quality.

Magnesium has been shown to support sleep by:

• Supporting your natural circadian rhythms (16, 17)

• Calming your nervous system before bed to support sleep and brain function

• Relaxing muscles - one reason why many people take magnesium for leg cramps (18)

• Potentially helping to reduce anxiety, according to several studies. (19-21)

SLEEP STUDIES AND MAGNESIUM

Specifically, studies into magnesium have shown that magnesium may:

• Boost how quickly you can fall asleep

• Increase your overall sleep time

• Improve sleep efficiency, the percentage of time asleep while in bed

• Reduce night-time awakening. (22, 23)

An eight-week study of elderly people with insomnia given 500mg of magnesium a day discovered that supplementation improved:

• Subjective feelings of insomnia - such as sleep time, early morning awakening, onset latency and overall sleep efficiency, plus...

• Objective measures of insomnia such as concentrations of melatonin (the sleep hormone) and cortisol (the stress hormone). (24)

About Performance Lab Sleep

Performance Lab Sleep includes three different forms of magnesium - magnesium glycinate (bisglycinate) for relaxation before bed, magnesium taurate, and NutriGenesis magnesium.

We already know how useful magnesium glycinate is, so what about the other two?

Magnesium taurate is magnesium bound with taurine. Taurine is an amino acid that promotes GABA, the 'relaxing' brain chemical. Taurine also has cardiovascular benefits and is usually well absorbed. (25-27)

NutriGenesis Magnesium is our pioneering production process that creates nature-identical nutrients with natural co-factors to boost absorption.

As well as magnesium, Performance Lab Sleep also contains natural melatonin, the powerful sleep hormone, in the form of Montmorency tart cherry. As well as L-Tryptophan + Lemon Balm extract.

It's a natural sleep aid with effective ingredients.

An immediate change in quality and consistency of sleep. I highly recommend it.

Stephanie B

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Final Thoughts

If you're looking for an effective form of magnesium, we'd recommend magnesium glycinate. It's the better fit for regular use, relaxation, and sensitive digestion. It's effective and easier on the stomach than many other forms of magnesium. Meanwhile, citrate makes more sense for short-term constipation support.

Both our standalone magnesium and Performance Lab Sleep include magnesium glycinate, demonstrating our commitment to quality.

If you have kidney disease, take medication, or have another health condition, check with a healthcare provider or registered dietitian before starting magnesium supplements.

Frequently Asked Questions

Is magnesium glycinate or citrate better for sleep?

Magnesium glycinate is generally the better choice if you're looking for magnesium to support relaxation and sleep. Glycine, the amino acid bound to magnesium in magnesium glycinate, has calming properties, and this form is also considered relatively gentle on the digestive system.

Can magnesium citrate help you sleep?

Magnesium citrate can contribute to your overall magnesium intake, but it is more commonly chosen for its effect on bowel movements and occasional constipation. If your main goal is relaxation and night-time sleep support, magnesium glycinate is generally the more suitable form.

What type of magnesium is best to take before bed?

Magnesium glycinate is a popular choice before bed because it is well absorbed, generally gentle on digestion, and associated with relaxation and sleep support. Performance Lab Sleep combines magnesium glycinate with magnesium taurate, NutriGenesis magnesium, Montmorency tart cherry, L-tryptophan and lemon balm extract as part of a night-time formula.