Magnesium Glycinate vs. Citrate: What’s the Difference?

Magnesium is an essential micronutrient necessary for hundreds of enzymatic reactions. Dark leafy veggies, legumes, nuts, seeds, and whole grains are excellent dietary sources of this crucial mineral.

Even if you do consume enough from what you eat, you might need a supplement to help manage certain chronic conditions. Migraine, postural orthostatic tachycardia syndrome (POTS), type 2 diabetes, insomnia, and gastrointestinal (GI) disorders are just a few examples. The best form of magnesium for you will depend on your health needs.

In this article, we compare magnesium glycinate and citrate, including which may be better for sleep and anxiety, when citrate may be the better choice, and what to know about side effects and tolerance.

Magnesium glycinate, also called magnesium bisglycinate, is magnesium bound to glycine. It has a high absorption rate. This means it doesn’t sit in your gut where it can cause potential GI symptoms, such as diarrhea or loose stool.

“Magnesium glycinate is better suited for people whose goals go beyond the gut,” says Carmen Fong, MD, chief medical officer at Bummed and a colorectal surgeon. “It’s a chelated form, where magnesium is bound to glycine, an amino acid, which enhances absorption into the bloodstream.”

She adds, “Glycine has a calming effect on the nervous system, making this form particularly beneficial for sleep and anxiety.”

Magnesium citrate has a moderate-to-high absorption rate, though not as high as magnesium glycinate. It’s great for a mix of issues, including general supplementation when a deficiency is present or for managing some chronic conditions.

Magnesium citrate is also well known for its laxative effects at higher doses. It’s used to “clean out” the bowel for procedures such as a colonoscopy. In smaller doses, it can help keep your bowel movements more regular.

“Magnesium citrate is my go-to for acute relief,” Dr. Fong says. “It has a quick onset of action, typically within 30 minutes to six hours, and studies support its use for occasional constipation.”

Magnesium is needed to convert L-tryptophan, an amino acid, to serotonin, a neurotransmitter that aids mood and reduces depression and anxiety.

Magnesium also modulates N-methyl-D-aspartic acid (NMDA) receptors. These receptors, when activated, can have excitatory effects. Magnesium can have a calming effect that aids with depression and anxiety.

Magnesium glycinate may support your mental health, but it is not a substitute for adequate care under the guidance of a mental health professional.

Magnesium glycinate may support sleep. In addition to blocking NMDA receptors,magnesium may support gamma-aminobutyric acid (GABA) receptors. Activating these receptors also has a calming effect and can help facilitate sleep.

If sleep is your primary goal, see our guide to which magnesium is best for sleep.

Magnesium citrate is well known for its laxative effects at higher doses. It’s used to “clean out” the bowel for procedures such as a colonoscopy. In smaller doses, it can help keep your bowel movements more regular.

“Magnesium citrate is my go-to for acute relief,” Dr. Fong says. “It has a quick onset of action, typically within 30 minutes to six hours, and studies support its use for occasional constipation.”

Both magnesium glycinate and magnesium citrate can cause GI side effects, particularly at higher doses. However, magnesium citrate is more likely to have a laxative effect, while magnesium glycinate is generally considered gentler on the GI tract.

Common side effects include:

• Diarrhea or loose stool
• Nausea and vomiting
• Stomach pain or cramping

“One thing I always emphasize,” Dr. Fong says. “Although magnesium is a natural supplement, everyone should check with their healthcare provider before starting, because people with kidney problems or who are prone to electrolyte imbalances can develop magnesium toxicity. Natural doesn’t automatically mean risk-free, especially at higher doses.”

Common mistakes of magnesium supplementation include:

• Taking too much too fast: When you start a magnesium supplement, try the lowest dose first and slowly increase to your desired amount. This can help you avoid GI issues. If they do occur, simply return to the lowest dose. You may need a little trial and error to find the sweet spot for you.
• Not matching type to your health goal: Different magnesium forms have different absorption rates, as noted above. Opt for a form that’s aligned with your desired health outcomes. For example, one of the least absorbed forms is magnesium oxide, so it is more likely to lead to loose stool, a good choice for fast constipation relief but not for mental health support.

The following are some magnesium glycinate and citrate supplements from Truemed partners.

Metagenics magnesium glycinate comes in two container sizes: 120 or 240 tablets. The tablets contain 100 milligrams of magnesium bisglycinate so that you can easily layer on your desired dosage. Tablets are vegetarian and contain no artificial preservatives.

Designs for Health Magnesium Glycinate Complex comes in three container sizes: 60, 120, or 240 capsules. The capsules contain 150 milligrams of magnesium, a combination of bisglycinate and magnesium oxide. This vegan formulation is useful for multiple health concerns, though it is gentle on your GI tract.

Ritual Magnesium+ is a vegan powder formula containing magnesium bisglycinate and Montmorency tart cherry, perfect for anyone who has difficulty swallowing pills. The tart cherry helps support muscle and nerve function. A two-teaspoon serving provides 300 milligrams of magnesium and 480 milligrams of tart cherry.

JSHealth Vitamins Advanced Magnesium+ comes in two container sizes: 30 or 60 tablets. The vegan tablets contain 200 milligrams of magnesium, a combination of magnesium citrate, magnesium amino acid chelate, and magnesium bisglycinate.

Pure Encapsulations Magnesium (Citrate) comes in two container sizes: 90 or 180 capsules. The capsules contain 150 milligrams of magnesium citrate, great for controlled overall magnesium supplementation and gut health support in a vegan formulation.

You might be able to purchase a magnesium glycinate or citrate supplement with your HSA or FSA dollars if you're using it to address a specific medical condition and meet applicable requirements.

For more details, including when magnesium supplements may qualify and how the LMN process works, see our guide to whether magnesium supplements are HSA/FSA eligible.