Choosing the right form of magnesium can feel overwhelming. Two stand out as the most popular: magnesium glycinate and magnesium citrate. Both are effective, well-absorbed forms – but they’re optimized for different purposes.
Quick Answer: Glycinate vs Citrate
| Factor | Magnesium Glycinate | Magnesium Citrate |
|---|---|---|
| Best for | Sleep, anxiety, daily use | Constipation, quick absorption |
| Absorption | ~80% (excellent) | ~30% (good) |
| Stomach tolerance | Very gentle | May cause loose stools |
| Calming effect | Strong (glycine adds calm) | Moderate |
| Price | Higher | Lower |
What Makes Them Different?
Magnesium Glycinate
Magnesium bound to glycine, an amino acid that itself has calming properties. This chelated form is highly bioavailable and particularly gentle on the digestive system.
Magnesium Citrate
Magnesium bound to citric acid. Known for good absorption and mild laxative properties.
Absorption Rates
| Form | Absorption Rate |
|---|---|
| Magnesium Glycinate | ~80% |
| Magnesium Citrate | ~25-30% |
| Magnesium Oxide | ~4% |
Choose Magnesium Glycinate If You:
- Want to improve sleep
- Experience anxiety or stress
- Have a sensitive stomach
- Take magnesium long-term
- Need muscle relaxation
Choose Magnesium Citrate If You:
- Deal with occasional constipation
- Want an affordable option
- Prefer liquid supplements
- Need short-term magnesium boost
Side Effects Comparison
Glycinate: Very gentle, rarely causes digestive issues even at higher doses.
Citrate: Can cause loose stools at higher doses due to osmotic laxative effect.
The Verdict
Choose Magnesium Glycinate if sleep, anxiety, or long-term gentle supplementation is your goal. It’s the premium choice with superior absorption.
Choose Magnesium Citrate if you need help with constipation, want a budget-friendly option, or prefer liquid form.
Both are excellent choices compared to poorly-absorbed forms like magnesium oxide.
Last updated: November 2024
Disclaimer: This article is for informational purposes only.
