Magnesium is among the most essential minerals for your health and well-being. When you add it to your diet, it can relieve issues such as poor sleep, anxiety, and constipation.
The challenge lies in the fact that magnesium comes in several forms, including magnesium glycinate and magnesium citrate. Each type has distinct benefits and effects, making the choice relevant to your specific needs.
To decide whether magnesium glycinate or citrate is right for you, keep reading. This article breaks down their differences, uses, and health benefits. You’ll also find a comparison table for quick reference.
What is Magnesium Glycinate?
Magnesium glycinate is a supplement made of the mineral magnesium and glycine (an amino acid).
The magnesium in the formulation enhances the functionality of your nerves and muscles. It also reduces inflammation and aids in blood sugar regulation. Glycine is known for its calming effects. It helps calm the nervous system and may support sleep and mood.
Magnesium glycinate potential benefits include:
- Bone health support;
- Pain reduction for migraines, muscle spasms, and cramps;
- Anxiety and sleep quality improvements;
- Cardiovascular protection;
- Blood sugar control for those with diabetes;
- Premenstrual syndrome (PMS) relief;
- Nervous system support, and more.
What is Magnesium Citrate?
Magnesium citrate is composed of magnesium and citric acid. This form of magnesium is widely used for relief of constipation and digestive support.
Magnesium citrate benefits include:
- Benefits associated with magnesium in general, including pain relief, blood sugar regulation, cardiovascular system protection, and more.
- Constipation relief (also used before medical examinations as bowel prep)
- Migraine prevention;
- Reduction in restless leg syndrome symptoms;
- Osteoporosis prevention.
Magnesium Citrate vs. Glycinate: How They’re Alike and Different
You might already know some of the similarities and differences between magnesium citrate and magnesium glycinate. Let’s clarify them further.
Similarities
- Main component: Both contain magnesium and offer the core benefits you’d expect from the mineral.
- Commercial availability: They are available as oral supplements.
- Deficiency appropriateness: Either version can be used to address a magnesium deficiency.
- Bioavailability: Both are easily absorbed by the body, more so than magnesium oxide and other forms of the mineral.
Differences
- Composition: Magnesium glycinate contains glycine, and magnesium citrate contains citric acid.
- Uses: Medical professionals often use magnesium glycinate to help patients relax, destress, and sleep better (in addition to remedying deficiencies). Magnesium citrate’s laxative effect and general composition lend themselves more to treating digestive issues relating to regularity.
- Side effects: Magnesium citrate is more likely to cause gastrointestinal upset than magnesium glycinate (more on side effects under the appropriate heading).
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Magnesium Glycinate vs. Magnesium Citrate: Best Use Cases of Each
What kind of health support are you looking for from your magnesium supplement? Choosing the right form can significantly impact how well it works for you.
Here’s a look at common use cases for magnesium and which forms are best suited for each:
- Magnesium for sleep: Due to magnesium glycinate’s calming effects, it’s better suited to sleep than magnesium citrate.
- Magnesium for anxiety: Both forms of magnesium can affect GABA activity in the brain, which may help you feel more mentally relaxed, especially if you have a deficiency. However, magnesium glycinate is preferred for mild anxiety and sleep support, while magnesium citrate is mainly used for digestion and typically not for anxiety.
- Magnesium for constipation:So long as it’s well tolerated, magnesium citrate is widely considered the best choice for patients who are both constipated and deficient in magnesium. It is a proper laxative. It’s also suitable for preparing the bowels for gastrointestinal diagnostic procedures.
- Magnesium for muscle recovery: Magnesium supplements – whether citrate or glycinate – can help reduce muscle soreness and support recovery if you’re deficient. However, they aren’t proven to boost performance in people with normal magnesium levels.
- Magnesium for heart health: Being deficient in magnesium increases an individual’s risk of cardiovascular events like cardiomyopathy, cardiac arrhythmia, atherosclerosis, and more. This mineral plays an important role in mitochondrial functioning, antioxidative pathways, and cellular membrane maintenance. Getting on either magnesium glycinate or magnesium citrate brings your magnesium levels up, which has a protective effect on your heart, when you’re deficient. However, it’s not a substitution for medical management.
- Magnesium for digestive health: Magnesium citrate supports digestive health by relieving constipation. As an osmotic laxative, it draws water into the colon, softening hard stool and making it easier to pass. For this purpose, it’s more effective than magnesium glycinate.
- Magnesium for bone health. Both magnesium glycinate and magnesium citrate can be used to support bone health and development.
Side Effects and Safety Considerations
Whether you choose magnesium glycinate or citrate, side effects are possible.
Below are the main side effects and safety considerations to keep in mind:
- Magnesium glycinate, unlike other forms of magnesium, doesn’t often cause diarrhea side effects when taken in modest doses, according to this study. But taking high or frequent doses may also cause uneasiness in the stomach, tummy cramps, and loose stools.
- Magnesium citrate has more pronounced gastrointestinal side effects, including diarrhea, increased flatulence, nausea, and more. But just because some people experience these side effects doesn’t absolutely mean you will.
From a safety standpoint, taking magnesium at the right dose and frequency is paramount.
Magnesium affects your heart rate directly. If you have kidney problems and take too much, it can lead to magnesium toxicity. This condition may cause symptoms such as a slow heart rate, muscle weakness, irregular heartbeat, and in severe cases, can be life-threatening.
You should always talk to your primary care physician before starting a magnesium supplement, especially if you are pregnant or you have kidney or cardiac problems. It’s also critical to monitor your magnesium levels while taking either form of the supplement.
Comparison Table: Magnesium Glycinate vs. Magnesium Citrate
Here is a full comparison of magnesium glycinate and magnesium citrate, summarized:
| Category | Magnesium Glycinate | Magnesium Citrate |
| Composition | Magnesium and glycine | Magnesium and citric acid |
| Primary benefits | Bone health, anxiety and depression support, sleep improvement, blood sugar control, PMS relief, etc. | Constipation relief, migraine prevention, anxiety and depression support, bone health, restless leg syndrome relief |
| Best use cases | Sleep aid, anxiety relief, muscle recovery, blood sugar regulation, cardiovascular support | Bowel regularity support, general digestive health support, bowel prep before procedures, migraine prevention and treatment, restless leg syndrome remedy |
| Calming/relaxing effects | Strong – used for anxiety and sleep disorders | Moderate – still helps with anxiety, but more often used for digestive issues |
| Constipation relief | Not typically used | Frequently used for natural constipation relief |
| Digestive effects | Less likely to cause gastrointestinal distress | More likely to cause diarrhea, nausea, and gas |
| Bioavailability | High; very well absorbed by the body | High – well absorbed (some evidence suggests comparable or better than some inorganic forms) |
| Mental health support | Glycine supports mental calm and has antioxidant properties | Supports mental calm via magnesium’s role in GABA activity |
| Commercial availability | Widely available as an oral supplement | Widely available as an oral supplement |
| Magnesium deficiency treatment | Yes | Yes |
| Side effects | Possible loose stools, cramps, or stomach upset at high doses (not very common) | Loose stools, potential diarrhea, nausea, bloating, flatulence (relatively common occurrence) |
Recommended Magnesium Dosage and Usage
Magnesium dosage recommendations differ a bit based on the individual, their current magnesium status, desired results, and who’s prescribing the supplement (among other things).
However, in general, the maximum RDA recommended daily allowance of magnesium between both food and supplements is 310-320 mg for women and 410-420 for men per the National Institutes of Health Office of Dietary Supplements.
It’s best not to exceed these allowances unless a doctor recommends that you do so. Higher doses may be necessary over a short period of time in non-routine cases. Consult your healthcare provider.
Note: Consult your primary care doctor, a dietitian, or a nutritionist for magnesium supplementation guidelines. Always follow medical guidance and avoid self-adjusting your dose based on internet advice or anecdotal statements.
Conclusion
Both magnesium glycinate and magnesium citrate supplementation bring outstanding benefits for those deficient in the mineral. But since their properties are so unique, it’s critical to select the right magnesium variation.
Under the direction of a trained medical professional, you can select the form that aligns with your health goals, whether it’s better sleep, constipation relief, anxiety improvement, or something else entirely.
When chosen and used wisely, your ideal magnesium form can play a valuable role in restoring internal balance and supporting your overall well-being.
With so many forms of magnesium available, it’s essential to choose one that fits your needs—especially when sleep, mental clarity, and relaxation are top priorities. If you’re looking to ease tension, quiet your mind, and support deeper rest, a comprehensive magnesium formula designed for sleep may be the most effective solution.
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Frequently Asked Questions
What is the best type of magnesium to take?
There’s no one-size-fits-all answer to this question. The best magnesium type for you will depend wholly on your personal health needs, individual tolerance to a given magnesium supplement, and the conditions you’re hoping to address. For some people, the best magnesium will be the glycinate variety, and for others, it might be citrate or some other variation of the mineral.
What is the downside of magnesium glycinate?
The main downside of magnesium glycinate (or any type of magnesium) is that, when taken in excess, you could experience some pretty bothersome symptoms. There’s also the risk of magnesium toxicity. So, you’ll need to be careful, regardless of the type of magnesium you choose.
Is magnesium glycinate safe for long-term use?
The safety of magnesium glycinate for long-term use is well-documented. So, many people will be able to take it daily with few to no noticeable side effects. That being said, the only professional who can tell you with certainty whether magnesium glycinate is safe to use long-term is your doctor.
Sources
The Role of Magnesium in Neurological Disorders
An update on magnesium and bone health
The Importance of Magnesium in Clinical Healthcare
Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies
The Effects of Oral Magnesium Supplementation on Glycemic Response among Type 2 Diabetes Patients
The Importance of Magnesium in Clinical Healthcare
Role of magnesium supplementation in the treatment of depression: A randomized clinical trial
Magnesium in Disease Prevention and Overall Health
Effect of magnesium supplementation on women’s health and well-being
Magnesium for the prevention and treatment of cardiovascular disease
Does magnesium citrate work for constipation?
The role of magnesium in the pathogenesis of osteoporosis
Magnesium Glycinate Supplementation in Bariatric Surgery Patients and Physically Fit Young Adults
The uses and benefits of magnesium glycinate
Magnesium citrate benefits and side effects
Magnesium – StatPearls – NCBI Bookshelf
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