Magnesium Glycinate vs Citrate
Magnesium is the fourth most abundant mineral in the body and a cofactor in over 300 enzymatic reactions. Yet most people don't get enough from diet alone. The two most popular supplement forms — glycinate and citrate — serve different purposes.
How They Differ
Magnesium Glycinate is magnesium bound to the amino acid glycine. This chelated form is exceptionally well absorbed and rarely causes digestive side effects. Glycine itself has calming properties, making this form ideal for sleep and stress.
Magnesium Citrate is magnesium bound to citric acid. It's well absorbed (though slightly less than glycinate) and has a natural osmotic laxative effect. This makes it a dual-purpose supplement for people who also struggle with regularity.
Who Should Take Which?
If your primary goal is better sleep, reduced anxiety, or muscle recovery, glycinate is the clear winner. If you need an affordable daily magnesium supplement and don't mind (or actually want) the mild laxative effect, citrate is a solid choice.
Side-by-Side Comparison
Absorption
Magnesium Glycinate
High — chelated form, very bioavailable
Magnesium Citrate
Moderate-high — well absorbed but less than glycinate
Stomach Tolerance
Magnesium Glycinate
Excellent — very gentle, no GI issues
Magnesium Citrate
Moderate — can cause loose stools at higher doses
Best For
Magnesium Glycinate
Sleep, anxiety, muscle relaxation
Magnesium Citrate
Constipation relief, general supplementation
Price
Magnesium Glycinate
$$
Magnesium Citrate
$
Taste (Powder)
Magnesium Glycinate
Neutral — bound to glycine
Magnesium Citrate
Slightly tart — pleasant in water
Our Verdict
Choose glycinate if sleep and relaxation are your goals. Choose citrate if you want an affordable all-rounder or need digestive support.
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