Glycinate for sleep, stress and muscles; citrate if you also want help with regularity. Both raise magnesium; the difference is how gently they do it and what else they do on the way through.
Side by side
| Feature | Magnesium glycinate | Magnesium citrate |
|---|---|---|
| Best for | Sleep, anxiety, cramps, migraine prevention | Constipation, general repletion |
| Absorption | High, very gentle on the gut | Good; osmotic — pulls water into the bowel |
| Digestive effect | Minimal | Loosens stools at 300 mg+ |
| Elemental magnesium | ~14% by weight (larger capsules) | ~16% by weight |
| Typical amount | 200–400 mg elemental, evening | 200–400 mg elemental, any time |
| Cost | Moderate | Low |
The evidence
Both forms raise serum and cellular magnesium in trials. Glycine itself supports sleep (3 g doses improve sleep quality), which is why glycinate has the edge for sleep. Citrate's laxative effect is well documented and useful when constipation is part of the picture. Oxide, the cheapest form, is poorly absorbed and mostly useful as a laxative.
Who each may suit
- You wake at night, feel wired, or get cramps
- Your stomach is sensitive
- You take it in the evening
- Constipation is part of your picture
- You want the lowest cost
- You split doses through the day
Cautions
Magnesium can interact with some antibiotics and osteoporosis medications (take apart by 2+ hours); people with kidney disease should not supplement without their clinician. Above 350 mg from supplements can loosen stools.
Cost
Glycinate costs roughly 1.5–2× citrate per dose. If you tolerate citrate and don't need the sleep effect, it's the value choice.
Educational, not medical advice. Reviewed by the medical advisory board; last reviewed Sep 2026. Standards
