Mighty Magnesium: Glycinate vs. Citrate

Imagine that you’re standing in the supplement aisle, holding two bottles of magnesium and wondering which one will actually make a difference in how you feel. Sound familiar? You’re definitely not alone.

Magnesium glycinate and magnesium citrate are two superstars in the world of magnesium supplements. Today we’ll share everything you need to know to make the best choice for your unique health goals.

What Makes Magnesium So Mighty?

Before we consider the differences between glycinate and citrate, let’s discuss why magnesium deserves a spot in your wellness routine. This incredible mineral is like the behind-the-scenes hero of your body. It’s involved in more than 300 of your body’s biochemical processes, including muscle and nerve function, energy production and even bone health.

Here’s what might surprise you: according to a study by Notre Dame, up to 75% of the American population isn’t getting enough magnesium.1 That’s a lot of people who could benefit from understanding their magnesium options.

Your body uses magnesium for:

• Promoting healthy muscle and nerve function
• Maintaining strong bones and teeth
• Producing energy from the food you eat
• Supporting heart health
• Helping you feel calm and relaxed

Want to learn more about all the ways magnesium supports your health? Check out our guide on Magnesium Benefits & Uses. We also have a comprehensive article about research into The Science Behind Magnesium for Stress, Mood and Beyond.

The Great Debate over Magnesium Glycinate vs. Citrate

Now, let’s get to the heart of the matter. The key difference between magnesium glycinate and citrate lies in how your body absorbs and processes each form of this essential mineral.

Understanding Bioavailability: What Your Body Actually Uses

One of the most common questions asked on this topic is: “Which form does my body absorb better?” Here’s where the research gets interesting. Magnesium glycinate and citrate are likely to be similar in absorption, and the body absorbs both forms well. However, minimal research exists comparing magnesium glycinate and citrate absorption rates specifically in humans.²

What we do know is that organic forms are better absorbed than inorganic forms,² and both glycinate and citrate fall into the organic category. This means your body can actually use what you’re taking, rather than just passing it through.

Magnesium Glycinate: The Gentle Giant

Let’s look at magnesium glycinate first. This form has earned quite a reputation for being particularly gentle and well-tolerated.

Why Choose Magnesium Glycinate?

Magnesium glycinate has high bioavailability and is easier on the digestive system. This makes it a good choice for those who want to increase magnesium levels without risking digestive discomfort, particularly individuals with sensitive stomachs.⁴

If you’ve ever had experienced discomfort from a sensitive stomach, magnesium glycinate might be your new best friend. It’s bound to the amino acid glycine, which not only helps with absorption, but also has its own calming properties, particularly related to restful sleep, as observed in some animal studies.⁵

Magnesium glycinate may be a good fit if:

• You have a sensitive stomach
• You’re looking for relaxation and better sleep support
• You want to avoid digestive side effects
• You’re dealing with stress or anxiety

Curious about how magnesium supports stress relief? Check out The Science Behind Magnesium for Stress, Mood and Beyond for more fascinating research.

Magnesium Glycinate: The Complete Picture

Now, let’s consider some additional effects to be aware of. While magnesium glycinate is generally well-tolerated, some people might experience:

• A calming effect that promotes relaxation (something to consider if you’ll be driving or doing work that require alert attention)
• Occasional digestive sensitivity in highly sensitive individuals
• A slightly higher cost compared to other forms due to its enhanced absorption and bioavailability

Magnesium Citrate: The Reliable Workhorse

Magnesium citrate is one of the most studied and commonly available forms of magnesium.

Why Magnesium Citrate Might Be Your Match

Research indicates that magnesium citrate has higher bioavailability compared to inorganic forms like magnesium oxide. This is evidenced by increased urinary excretion and serum magnesium levels following administration.⁶

Magnesium Citrate is bound to citric acid (yes, like in citrus fruits), which can help with absorption. Magnesium citrate is most helpful for people with occasional constipation, so it can pull double duty if that’s something you’re dealing with.

Consider magnesium citrate if:

• You’re looking for general magnesium support
• You want a well-researched, reliable option
• You could benefit from digestive regularity support
• You prefer a more budget-friendly option

What to Watch Out For

Magnesium citrate does have some considerations:

• It can have a mild laxative effect (which might be welcome or unwelcome depending on your needs)
• Some people find it slightly more stimulating than magnesium glycinate
• May cause digestive upset if taken on an empty stomach

Answering Your Biggest Questions about Magnesium Glycinate vs. Magnesium Citrate

Which is Better for Leg Cramps?

While a small effect has been noted in studies of magnesium versus placebo for nocturnal leg cramps in pregnant women,7 and magnesium glycinate has been linked to more relaxed muscles, there isn’t enough conclusive evidence specifically for nocturnal leg cramps.

The truth is, if you’re dealing with leg cramps, either form might help, but the evidence isn’t as strong as many people hope. The key is consistent use and making sure you’re not deficient in magnesium to begin with.

Which Absorbs Better?

As we discussed earlier, magnesium glycinate and magnesium citrate are both well-absorbed forms of magnesium supplements. The difference between them is likely minimal, so your choice should be based more on your specific needs and how your body responds.

Making Your Choice

Both magnesium glycinate and citrate offer valuable benefits, but your individual needs will guide the best choice. Magnesium glycinate stands out as the gentler option, making it ideal for those with sensitive stomachs or anyone primarily seeking relaxation and sleep support. Its calming properties also make it particularly beneficial for managing stress and anxiety.

Magnesium citrate, on the other hand, provides excellent value as a well-researched, budget-friendly option that offers comprehensive magnesium support. It has the added benefit of promoting digestive regularity, making it a great choice for general wellness when digestive sensitivity isn’t a concern.

Dosage and Timing

The ideal amount for most adults is between 200-400 mg daily but always check with your healthcare provider first. Taking more than 350 mg may cause side effects like diarrhea, nausea and abdominal cramps.⁸

Timing Tips:

• Glycinate: Take in the evening if you want sleep support or split doses throughout the day.
• Citrate: Take with food to minimize digestive upset (the citric acid component can be harsh on an empty stomach); morning or evening work well since citrate doesn’t have significant sedating effects.

For more detailed guidance on timing, check out our article When to Take Magnesium Supplements? for expert recommendations.

Maximizing Your Magnesium

Your body is remarkably efficient at using magnesium when you give it the right conditions. Here’s how to optimize absorption and make every milligram count.

Enhance Absorption By:

• Taking with a small amount of food. This reduces stomach irritation and provides cofactors that aid absorption.
• Splitting larger doses throughout the day. Your intestines can only absorb so much at once, so smaller frequent doses are more effective.
• Staying well-hydrated. Proper hydration supports all nutrient transport and cellular uptake.
• Avoid taking with calcium supplements. These two minerals compete for the same absorption pathways, reducing effectiveness of both.

Foods That Naturally Boost Magnesium:

Why rely solely on supplements when delicious whole foods can boost your magnesium naturally? These nutrient-dense options work synergistically with your supplement.

• Dark leafy greens like spinach and kale
• Nuts and seeds (especially pumpkin seeds)
• Dark chocolate (yes, really)
• Avocados and bananas
• Whole grains and legumes

Ready to discover even more delicious options? Our guide to Magnesium-Rich Foods to Add to Your Diet offers tasty ways to naturally enhance your magnesium intake.

You can find quality whole food options that complement your supplement routine in our Healthy Foods section.

What to Look For

Not all magnesium supplements are created equal. When you’re shopping, look for:

• Third-party testing for purity
• Clear labeling of the exact form of magnesium
• Appropriate doses (not mega-doses)
• Reputable manufacturers with good track records

You can find high-quality magnesium supplements that meet these standards in our magnesium collection. For a premium chelated option, consider Ultra Albion Magnesium Glycinate, which uses the patented Albion® process for superior absorption.

Take Your Knowledge Further

Read Chelated Magnesium Supplements: Dosage Suggestion for insights and detailed dosage strategies to help you optimize your magnesium routine.

Your Magnesium Journey

When deciding between magnesium glycinate and magnesium citrate, there’s no “wrong” choice. Both are excellent, well-absorbed forms that can support your health goals. The best magnesium supplement is the one you’ll actually take consistently.

Start with one form, give it at least four to six weeks to take effect and pay attention to how you feel. Your body will let you know if you’ve made the right choice through better sleep, improved muscle comfort, more energy and more.

Remember, supplements work best as part of a holistic approach to health. Combine magnesium with good nutrition, regular movement, quality sleep and stress management for the best results.

Ready to Try Mighty Magnesium?

Whether you choose magnesium glycinate for its gentle nature or magnesium citrate for its reliable track record, you’re taking a positive step toward supporting your health. Either form can be a valuable addition to your wellness routine if taken consistently.

Your journey to better health is unique to you, and now you have the knowledge to make an informed choice about which form of magnesium to take. Here’s to feeling your best, naturally.

You be well, now
Swanson

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

1. University of Notre Dame Campus Dining. (n.d.). Campus Dining. Accessed July 2025. Read source

2. Pardo MR, Garicano Vilar E, San Mauro Martín I, et al. Nutrition. 2021 Sep;89:111294. Read source

3. Mayo Clinic Press. (2024). Magnesium glycinate: Is this supplement helpful for you? Accessed July 2025 Read source

4. Blancquaert, L., Vervaet, C., & Derave, W. (2019). Nutrients, 11(7), 1663. Read source

5. Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). Neuropsychopharmacology: official publication of the American College of Neuropsychopharmacology, 40(6), 1405–1416. Read source

6. Lindberg, J. S., Zobitz, M. M., Poindexter, J. R., & Pak, C. Y. (1990). Journal of the American College of Nutrition, 9(1), 48–55. Read source

7. Barna, O., Lohoida, P., Holovchenko, Y. et al. Nutr J 20, 90 (2021). Read source

8. NPS MedicineWise. (2014). Magnesium, a treatment for leg cramps? Accessed July 2025. Read source