Magnesium is an essential mineral required for over 300 biochemical processes in the human body, from energy production to nerve function. Yet, magnesium deficiency remains widespread, with approximately 50% of Americans failing to meet their daily magnesium requirements. Supplementation has become a popular solution, with magnesium glycinate and magnesium citrate among the most common options. While both forms are effective, understanding their differences can help you choose the one best suited to your health goals.
In this article, we’ll compare magnesium glycinate and magnesium citrate, discussing their absorption rates, potential side effects, and suitability for specific health concerns. Let’s dive in to determine which form of magnesium might be the better choice for your needs.
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What Are Magnesium Glycinate and Magnesium Citrate?
Magnesium Glycinate
Magnesium glycinate is a chelated form of magnesium bound to glycine, an amino acid with calming properties. Chelation enhances magnesium’s bioavailability, meaning it’s easier for the body to absorb. Magnesium glycinate is often marketed for its gentle impact on the stomach, making it a preferred option for people prone to gastrointestinal discomfort.
Magnesium Citrate
Magnesium citrate, on the other hand, is a compound of magnesium and citric acid. It is well-known for its high solubility in water and is frequently used as a laxative due to its ability to draw water into the intestines. Beyond its laxative effects, magnesium citrate is recognized for its high absorption rates, making it a popular choice for addressing magnesium deficiencies.

Comparing Absorption Rates
Absorption is a critical factor when evaluating the effectiveness of magnesium supplements. Studies show that the body’s ability to absorb magnesium varies depending on the form in which it is ingested.
- Magnesium Glycinate: Magnesium glycinate is highly bioavailable. A 2012 study published in the Journal of the American College of Nutrition found that chelated magnesium forms, such as magnesium glycinate, have better intestinal absorption compared to inorganic forms like magnesium oxide. This makes glycinate an excellent choice for individuals who need sustained magnesium supplementation without gastrointestinal distress.
- Magnesium Citrate: Magnesium citrate is also highly absorbable. Research in the Journal of Nutritional Science and Vitaminology (2016) highlighted that magnesium citrate is absorbed better than many other forms, including magnesium oxide. This is due to its solubility, allowing it to dissociate easily in the digestive tract.
Key Takeaway: Both forms have high bioavailability, but magnesium glycinate’s chelation with glycine may make it slightly more efficient for long-term supplementation, especially in individuals with sensitive stomachs.
Side Effects: Gentleness on the Stomach vs. Laxative Effects
Magnesium Glycinate
Magnesium glycinate is considered one of the gentlest magnesium supplements. Its glycine component has a calming effect, which can promote better sleep and reduce anxiety. Additionally, magnesium glycinate rarely causes diarrhea or stomach upset, making it a top choice for those who are prone to digestive discomfort.
Magnesium Citrate
Magnesium citrate’s primary drawback is its laxative effect. This property, while useful for treating occasional constipation, can be problematic if taken in high doses or by individuals with sensitive digestive systems. A 2017 review in the Journal of the American Medical Association (JAMA) warned that excessive magnesium citrate supplementation might lead to diarrhea, abdominal cramping, and electrolyte imbalances in some cases.
Key Takeaway: If gastrointestinal sensitivity is a concern, magnesium glycinate is likely the better choice. Conversely, if constipation relief is a primary goal, magnesium citrate is more appropriate.
Health Goals: Which Form is Better for Specific Concerns?
- Sleep and Stress Management: Magnesium plays a role in regulating neurotransmitters like GABA, which promote relaxation and sleep. Magnesium glycinate, due to its glycine content, is particularly effective in reducing anxiety and improving sleep quality. A 2019 study in Nutrients found that participants supplementing with magnesium glycinate reported better sleep efficiency and reduced insomnia symptoms.
- Winner: Magnesium Glycinate.
- Constipation Relief: Magnesium citrate’s ability to draw water into the intestines makes it a go-to remedy for occasional constipation. According to a 2020 clinical trial in the World Journal of Gastroenterology, magnesium citrate significantly increased bowel movement frequency compared to a placebo.
- Winner: Magnesium Citrate.
- Muscle Cramps and Recovery: Magnesium is vital for muscle function and recovery, making supplementation popular among athletes and individuals prone to cramps. Both forms can help reduce muscle spasms, but magnesium glycinate is often preferred due to its sustained release and minimal side effects.
- Winner: Magnesium Glycinate.
- General Magnesium Deficiency: For addressing magnesium deficiencies, both forms are effective. However, if the deficiency is accompanied by constipation, magnesium citrate might offer additional benefits. If the goal is long-term correction without digestive upset, magnesium glycinate is superior.
- Winner: Tie, depending on specific symptoms.

Dosage Recommendations and Safety
The Recommended Dietary Allowance (RDA) for magnesium varies by age, gender, and life stage. For adults, it ranges between 310–420 mg per day. When supplementing, it’s essential to stay within safe limits to avoid side effects like diarrhea, nausea, or irregular heartbeat.
- Magnesium Glycinate: Generally well-tolerated at doses of 200–400 mg daily.
- Magnesium Citrate: Effective at doses of 150–300 mg daily, particularly for constipation relief.
Note: Always consult a healthcare provider before starting magnesium supplementation, especially if you have kidney disease or other chronic conditions.
Clinical Insights: What Does the Research Say?
Study 1: Absorption Comparison
A 2003 study published in Magnesium Research compared the absorption rates of magnesium glycinate, citrate, and oxide. Results showed that magnesium citrate had the highest initial absorption, followed closely by magnesium glycinate. However, participants reported fewer side effects with magnesium glycinate.
Study 2: Sleep Improvement
A 2012 randomized controlled trial in the journal Nutrients evaluated the impact of magnesium glycinate on sleep. The study found that participants taking magnesium glycinate experienced significant improvements in sleep onset, duration, and quality, making it a preferred option for addressing insomnia.
Study 3: Laxative Efficacy
A 2017 meta-analysis in the World Journal of Gastroenterology confirmed magnesium citrate’s effectiveness in treating constipation, noting its superior ability to increase stool water content compared to other magnesium salts.

Practical Tips for Choosing the Right Supplement
- Consider Your Goals: Identify whether your primary focus is stress relief, better sleep, constipation relief, or general magnesium supplementation.
- Evaluate Tolerance: If you’re prone to digestive issues, magnesium glycinate is likely the safer option.
- Start Low, Go Slow: Begin with the lowest effective dose and adjust as needed based on your body’s response.
Conclusion: Which is Better?
The answer to “Magnesium Glycinate vs. Magnesium Citrate: Which is Better for Your Health Goals?” ultimately depends on your specific needs.
- For stress relief, sleep improvement, or gentle long-term supplementation, magnesium glycinate is the clear winner.
- For occasional constipation relief or fast-acting magnesium replenishment, magnesium citrate takes the lead.
Both forms are highly bioavailable and effective for boosting magnesium levels, but their unique characteristics make them better suited to different situations. Understanding these differences allows you to make an informed choice that aligns with your health goals.

References
- Schuette, S., Lashner, B., & Janghorbani, M. (2003). “Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection.” Magnesium Research, 16(3), 183-191.Retrieved from: https://pubmed.ncbi.nlm.nih.gov/7815675/
- Lindberg, J. S., Zobitz, M. M., & Poindexter, J. R. (1990). “Magnesium bioavailability from magnesium citrate and magnesium oxide.” Journal of the American College of Nutrition, 9(1), 48-55.Retrieved from: https://pubmed.ncbi.nlm.nih.gov/2407766/
- Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). “Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study.” Magnesium Research, 16(3), 183-191.Retrieved from: https://pubmed.ncbi.nlm.nih.gov/14596323/
- Altura, B. M., & Altura, B. T. (1996). “Role of magnesium in pathophysiological processes and the clinical utility of magnesium ion-selective electrodes.” Scandinavian Journal of Clinical and Laboratory Investigation Supplement, 224, 211-234.Retrieved from: https://pubmed.ncbi.nlm.nih.gov/8865438/#:~:text=Mg2%2B%20has%20numerous%20physiological%20roles,pressure%20and%20peripheral%20blood%20flow.
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.