Magnesium Glycinate vs Magnesium Citrate: Which One Is Better for Sleep, Stress, and Digestion?

If you've ever browsed the supplement aisle looking for magnesium, you've probably come across different forms like magnesium glycinate and magnesium citrate. While both support your body’s magnesium needs, they work in slightly different ways.

In this blog, we break down how each type works, its key benefits, and how to choose the right one based on your health goals, whether it's better sleep, improved digestion, or reduced stress.

Magnesium is a must-have mineral that your body uses for over 300 functions (1). It plays an essential role in various bodily processes, including:

• Muscle relaxation

• Nerve function

• Sleep

• Energy production

• Stress management

• Blood sugar control

• Bone health

  

Despite its importance, 15-20% of people are low in magnesium (2, 3, 4, 5). This deficiency often results from stress, poor diet, or overuse of medications. That’s where magnesium supplements can make a big difference.

Magnesium Glycinate vs Magnesium Citrate: Quick Comparison

Feature	Magnesium Glycinate	Magnesium Citrate
Absorption	High	High
Best For	Sleep, anxiety, and muscle tension	Digestion, constipation, and energy
Stomach Sensitivity	Gentle	May cause loose stools (11)
Formed With	Glycine (calming amino acid)	Citric acid
Common Use	Stress, sleep, and relaxation	Constipation, sluggish digestion

What Is Magnesium Glycinate?

Magnesium glycinate is created by combining magnesium with glycine, a calming amino acid (6, 7, 8). This form is known for being gentle on the stomach and highly bioavailable (9, 10, 11). This means your body absorbs it efficiently.

Benefits of Magnesium Glycinate

• Promotes deep, restful sleep

• Reduces anxiety and stress

• Relieves muscle cramps and tension

• Supports nervous system balance

• Great for individuals with sensitive stomachs. Check out 10 signs of an unhealthy gut.

  
  

If you’re dealing with stress, difficulty sleeping, or tight muscles, magnesium glycinate might be your new best friend. It is often recommended in functional nutrition and holistic wellness for its calming effects.

According to a systematic review in 2022, although many observational studies find that glycinate helps with sleep, the results from RCTs are mixed.

What is the Downside of Magnesium Glycinate?

While magnesium glycinate is generally well-tolerated, it may cause mild side effects in some individuals. Common issues include stomach upset, nausea, or diarrhoea, especially if taken in high doses. It may also interact with certain medications, including antibiotics or blood pressure drugs.

Caution on Dosage

Taking excessive magnesium over time can lead to imbalances of other minerals. Always adhere to dosage guidelines and consult your doctor if you're unsure.

What Is Magnesium Citrate?

Magnesium citrate is made by combining magnesium with citric acid. It is another highly absorbable form, particularly known for its digestive benefits. It is commonly used as a laxative (13, 14, 15)

Benefits of Magnesium Citrate

• Alleviates constipation

• Promotes healthy digestion

• Supports muscle function and energy

• Often used in colon cleanses before medical exams

  
  

However, be cautious. Magnesium citrate pulls water into your intestines, making it effective for constipation. But excessive intake can lead to loose stools, so it’s often recommended for short-term use.

Magnesium Glycinate vs Citrate: Which One Is Right for You?

Here’s how to decide which magnesium form is best for you based on your health needs:

1. If You Struggle with Sleep or Anxiety

Choose magnesium glycinate. Its calming effects from glycine make it perfect for relaxing the body and mind before bed.

2. If You Are Facing Constipation or Poor Digestion

Opt for magnesium citrate. It helps draw water into the colon, promoting bowel movement naturally. It is also more bioavailable than magnesium oxide. Magnesium supplements also help people with IBS.

3. If You Have a Sensitive Stomach

Magnesium glycinate is gentler and less likely to upset digestion. It's ideal for daily use without the worry of rushing to the bathroom.

4. If You Need Help with Energy and Muscle Recovery

Both forms can help, but magnesium citrate may be slightly better for muscle function (16) and energy production due to its effects on metabolism.

5. If You Are Looking for the Best Magnesium Supplement for Women

Women dealing with PMS, hormonal imbalances like PCOS, or chronic stress may find magnesium glycinate particularly beneficial (17, 18, 19, 20). Its relaxing effects help balance mood and ease period symptoms.

Nutrition Tip: Can You Take Both?

Yes! Some individuals use magnesium citrate in the morning for digestion and energy, and magnesium glycinate at night for relaxation and sleep. Always start with low doses and consult your doctor if you're unsure.

How to Choose a High-Quality Magnesium Supplement

When shopping for a magnesium supplement, consider these tips:

• Look for “chelated” forms like glycinate or citrate for optimal absorption.

• Avoid magnesium oxide; it is poorly absorbed and often used as a cheap filler.

• Check the label for added sugars, artificial ingredients, or unnecessary fillers.

• Consider your dosage; most people benefit from 200–400 mg per day, split into two doses.

  
  

Additional Information on Other Forms of Magnesium

Would you like to know more about other forms of magnesium? Read on to find out how to choose magnesium supplements.

Final Thoughts: Choosing Between Magnesium Glycinate and Citrate

So, which is better — magnesium glycinate vs citrate? The answer depends on your health goals:

• Opt for magnesium glycinate for improved sleep, reduced stress, and a calming effect.

• Choose magnesium citrate for digestive health and relief from occasional constipation.

  
  

If you're unsure, starting with magnesium glycinate is a gentle, all-purpose option that works well for most.

Remember, your body requires magnesium daily. The right supplement can significantly impact how you feel, from enhanced sleep quality to smoother digestion and reduced stress levels.