Magnesium Glycinate vs. Citrate — Which One to Buy

Why This Comparison Matters

Walk into any supplement store and you will find both magnesium glycinate and magnesium citrate on adjacent shelves at similar price points. The difference in use case is significant enough to matter.

Absorption: The Core Difference

Both glycinate and citrate absorb better than magnesium oxide. Citrate comes in around 50 to 60% absorption. Glycinate lands in a similar range but with the added benefit of the glycine molecule attached — which does not interfere with absorption and adds independent physiological effects.

When to Choose Citrate

Magnesium citrate has a mild laxative effect at higher doses. This makes it the better choice for people dealing with constipation. The standard dose for this purpose is 200 to 400 mg of elemental magnesium from citrate.

When to Choose Glycinate

For sleep, stress reduction, and muscle relaxation without the laxative effect, glycinate is the better choice. The glycine component acts as an inhibitory neurotransmitter and has independent sleep-quality effects documented in clinical trials.

The Dose Math

Both forms are sold by total compound weight, not elemental magnesium weight. A supplement labeled 500 mg magnesium glycinate contains approximately 70 mg of elemental magnesium — the rest is glycine. Read the elemental magnesium content on the Supplement Facts panel. Target 200 to 400 mg of elemental magnesium from food and supplements combined.