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.

But sometimes diet alone isn’t sufficient to provide you all the magnesium your body needs. Nearly one-third of people globally don’t get enough through their diet and are deficient.

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.

You may be able to use your health savings account (HSA) or flexible spending arrangement (FSA) dollars to offset the cost of a magnesium glycinate or citrate supplement if you’re using it to address a specific medical condition where magnesium supplementation can help. This depends on your plan’s rules and other factors.

In this article, we explore two key types of magnesium, which magnesium is best for sleep and anxiety, which magnesium is best for relieving constipation, and more.

Magnesium aids more than 300 enzymatic reactions, regulating processes such as glucose (blood sugar) control, protein synthesis, blood pressure, nerve and muscle control, and more.

This mineral is also an essential electrolyte that helps maintain hydration and overall fluid status.

“Magnesium is one of those foundational minerals that touches so many systems at once,” says Carmen Fong, MD, chief medical officer at Bummed and a colorectal surgeon.

Magnesium’s many functions:

• Contributes to neurotransmitter regulation (brain/mental health)
• Enables DNA and RNA synthesis
• Helps support vitamin D metabolism and activation
• Helps maintain electrolyte balance
• Helps regulate blood pressure
• Maintains normal nerve signaling
• Modulates inflammatory responses
• Plays a role in hormone signaling
• Regulates muscle contraction and relaxation
• Stabilizes heart rhythm
• Supports antioxidant systems
• Supports bone formation and maintenance
• Supports digestive regularity
• Supports energy production
• Supports glucose metabolism
• Supports protein synthesis

Not getting enough magnesium can impact multiple bodily systems over time. Too much magnesium can also lead to problems, though magnesium toxicity is rare. Getting dosage recommendations from your doctor for your unique needs is a good plan.

If you’re considering a magnesium supplement, you’ll want to match the form with your health goals. Not all magnesium is the same.

Common magnesium types:

• Carbonate
• Chloride
• Citrate
• Glycinate
• L-Threonate
• Malate
• Orotate
• Oxide
• Sulfate

These different types have varying rates of absorption. Types with a low-to-moderate absorption rate leave more magnesium in the GI tract.

“From a gut health standpoint,” Dr. Fong says, “magnesium supplements attract water into the intestines, which helps soften stools and promote bowel movements by stimulating intestinal muscle contractions—which is why it’s been used for constipation for generations.”

Other types have a moderate-to-high absorption rate, meaning that more is absorbed through the intestines and delivered to other parts of the body.

“Beyond digestion,” Dr. Fong says, “certain forms of magnesium also support muscle relaxation, sleep quality, and stress management.”

One of the best types of magnesium for supporting mental health (including alleviating anxiety) and sleep is magnesium glycinate. Magnesium glycinate 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,” Dr. Fong says. “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 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.

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

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

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 supplementation does require some safety considerations.

“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.”

More common side effects are generally GI-related. They can usually be resolved by reducing your dose.

Common side effects:

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

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.

As noted above, you might be able to purchase a magnesium supplement with your HSA or FSA dollars. Magnesium supplements might be eligible expenses for these health benefit accounts if you’re using the product to address a specific medical condition. If approved by an independent licensed clinician, such conditions might include the following: migraine, chronic constipation, insomnia, and more.

You might need a letter of medical necessity (LMN). An LMN is a formal document from a licensed healthcare provider that explains why a certain product, treatment, or service is necessary to treat, mitigate, or prevent a medical condition.

Certain health products and services may be eligible for qualified customers with an LMN issued by an independent practitioner when the item is used to address a specific medical condition.

Truemed* specializes in helping you maximize your HSA and other health-related benefits (such as an FSA):

• First, you can check whether a product or service is normally considered a qualifying medical expense or whether you might need an LMN.
• Complete a health intake survey that will be reviewed by an independent licensed clinician.
• Buy the item; either pay directly with your HSA/FSA card at checkout, or pay with a regular credit/debit card and seek HSA/FSA reimbursement afterward.
• The independent licensed practitioner will review your medical history, and if you qualify, will issue an LMN. Truemed itself does not make eligibility determinations.
• Truemed also offers support in the event you get a denial of reimbursement and need to provide substantiation documentation.

*Truemed is for qualified customers. HSA/FSA tax savings vary. Learn more at truemed.com/disclosures