Magnesium Glycinate vs Magnesium Citrate: Which is Better?

magnesium glycinate vs citrate

Magnesium is a common word in health and circles everywhere. It is an essential mineral with plenty of benefits for your health.

Many people opt for a magnesium supplement to help improve their sleep, anxiety, energy levels or manage perimenopause symptoms.

Typically, there are lots of different types of magnesium. But, magnesium glycinate and magnesium citrate stand out as the best supplements.

This guide is going to help you understand everything relating to each magnesium type. More importantly, it will highlight the differences between magnesium glycinate vs magnesium citrate.

What Makes Magnesium Glycinate Unique?

The name alone explains what this supplement is. It’s a combination of glycine and magnesium; hence, named magnesium glycinate. Sometimes, it is called magnesium bisglcinate.

Among magnesium supplements, magnesium glycinate is the most popular. It has a high bioavailability. In other words, the body easily tolerates and absorbs it much effectively. Therefore, you can expect to get better and fast results.


Primarily, this form of supplement combines with an amino acid known as glycine. The glycine works together with many other chemicals such as GABA in your brain or neurotransmitters to create the feeling of calm.

This type of magnesium is also extremely effective for muscle relaxation, stress relief, and sleep improvements. Moreover, glycine can enhance a healthy cardiovascular rhythm.

What Makes Magnesium Citrate Unique?

Magnesium citrate has similar benefits to magnesium glycinate. However, it also has certain key differences which makes it unique from the other types of magnesium, such as:

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  • When citric acid and magnesium combine, they form magnesium citrate. Again, it is another popular form of supplement for your health needs.
  • The reason behind its popularity is because it is easily available in most health and grocery stores.
  • It is widely recommended for constipation or irregular bowel movements. Additionally, it can also help relieve symptoms of stress, anxiety, and insomnia.

Since magnesium has a positive effect on the nervous system, it can also improve your mood swings or depression.

Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders.


Magnesium citrate also works to relieve many chronic illnesses such as high blood pressure and diabetes.

Benefits of Magnesium Glycinate

Improves Sleep

Magnesium glycinate is capable of decreasing cortisol levels by reducing stress. Thus, it helps you improve your sleep quality at night. When you sleep well, the next day will be a productive one.

Makes Your Bodily Functions Work Properly

Magnesium glycinate regulates nerve function in the brain, muscles and heart. When there is no magnesium present within your system, these bodily functions will malfunction.

May Help Reduce Anxiety and Stress

When you take a supplement with an appropriate dosage of 400mg per day, it can help reduce anxiety symptoms. When your anxiety and stress are under control, it makes sure that you have a relaxed state of mind.

Magnesium Has Anti-Oxidant Power

Free radical is a natural by-product of your body’s metabolism. Many people don’t know this, but magnesium can boost the immune system in your body. It also helps prevent cell damage from free radicals.

Magnesium Glycinate in Treating Migraines and Headaches

Many people experience migraines or headaches from time to time. These headaches are not only painful but also pretty disruptive to our daily life. Studies have shown that magnesium glycinate can help ease migraine pain.

Your body needs magnesium for better and faster recovery. Therefore, if you suffer from chronic headaches or migraines, try to find the best magnesium glycinate supplements.

For better results, get the best supplements available. Use balanced-mineral water before taking your magnesium glycinate supplement.

Preferably, we recommend you use the magnesium-rich mineral water from Long Island or Fiji. They have the highest concentration of natural magnesium in their waters.

magnesium foodBenefits of Magnesium Citrate

The most alarming problem of our body is the accumulation of toxins in our gut. Constipation and other digestive disorders can result when the body absorbs more toxins than it needs.

It is recommended for you to have at least 20 grams or three teaspoons a day. This helps you maintain a healthy digestive system.

Using high doses of magnesium citrate can have a laxative effect. At that point, the condition becomes serious and needs to be treated right away.

It offers a lot of benefits for our body and health as well:

May Help in Stress Relief

According to recent studies, stress management and managing anxiety are among the biggest problems in today’s workplace. Thankfully, magnesium citrate supplements can help ease symptoms of anxiety and stress.

Another study suggests that magnesium citrate reduces cortisol levels by reducing stress. It’s one of the most important benefits of using this supplement.

Improves Heart Health and Blood Pressure

It may also be effective at reducing heart attacks and strokes in people with pre-existing heart issues. However, this is not the only treatment for high blood pressure.

Besides, it is still proven that magnesium citrate can lessen your bad cholesterol and reduce overall mortality rates once you have a heart attack.

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Boosts Bone Strength

Magnesium citrate has been used to treat osteoporosis or brittle bones, especially in postmenopausal women. Taking a magnesium citrate supplement as directed can improve bone strength.

It helps reduce the risk of type 2 diabetes

To achieve this goal, it enhances blood sugar control and insulin sensitivity.

Increases Potassium Levels

Another benefit of Magnesium Citrate is to increase your potassium levels. Potassium can improve muscle and nerve function within our body. It also improves the antioxidant activity of Vitamin E, C, and A. Therefore, it makes us less likely to have a stroke or heart attack.

It helps prevent kidney stones

If you are suffering from constipation, a magnesium citrate supplement can help treat that right away.

Drink plenty of water after taking it as a rehydrating measure, which will help flush out all toxins from your body.

Important Note:

You should take these supplements with the appropriate dosage because too much of anything can be hazardous to our health. But in this case, too little dosage will not give you the results you want either.

What are the Key Differences Between Magnesium Glycinate vs Citrate?

At this point, you already get an idea of what these two supplements can do for your health. They seem to have many similarities, such as boosting metabolism or improving sleep quality.

But once you dig deeper, you’ll find out that they have notable differences.

The first and most notable difference is the source of magnesium used in these two supplements. Magnesium glycinate uses magnesium from glycine, while magnesium citrate contains both magnesium and citric acid.

Since both are equally popular forms, it’s really hard to decide which is better or worse. However, having a clear picture of the differences between both supplements should help you decide which supplement to choose.

Magnesium Glycinate vs Citrate: Which Is Better For Sleep?

Magnesium supplements can help with sleep problems. As mentioned earlier, glycine helps with stress and anxiety relief. Magnesium is also known to be effective in promoting good sleep quality.

If your insomnia is caused by stress and anxiety, you may want to try out magnesium glycinate to better sleep quality.

Magnesium Glycinate vs Citrate: Which is Better For Stomach Issues?

Since magnesium citrate has an acidic taste on the tongue, it’s not surprising for some people to experience stomach issues. It is common to use this supplement for constipation and irregular bowel movements.

Magnesium glycinate has lesser side effects when compared with magnesium citrate because it comes without any acidic ingredients. Therefore, you can expect fewer or no side effects using this particular type of supplement.

Magnesium Glycinate vs Citrate: Which Is Better For Your Heart?

Magnesium is well known for its positive effects on cardiovascular rhythm. Both magnesium glycinate and citrate are equally good for improving blood pressure and strengthening your arteries.

Since both supplements are highly recommended for heart health, you can choose either one that best suits your needs.

Magnesium Glycinate vs Citrate: Which Is Better For Your Blood Sugar?

Since magnesium glycinate and citrate have been shown to improve blood sugar levels, you can choose either one for your health needs.

However, if your blood sugar levels are out of range, consult your doctor before taking any of these supplements.

Magnesium Glycinate vs Citrate: Which is Better For Fatigue?

Fatigue or tiredness is common with any medical conditions such as diabetes, high blood pressure, and others. Magnesium glycinate has been shown to boost the energy level, while magnesium citrate can alleviate muscle cramps.

Tiredness is an early warning sign of several chronic illnesses, and you should not wait until your body can no longer function before taking note of it. Therefore, you should consider any magnesium supplements to help alleviate fatigue as soon as possible.

Magnesium Glycinate vs Citrate: Which Is Better For Muscle Cramps?

Are you often susceptible to muscle cramps? Then you may want to check out magnesium citrate supplements. Magnesium glycinate can also help relieve muscle cramps. But it is not as effective as the latter.

You can also try both and see which one works best for your needs. If nothing seems to work, then your doctor or medical professional may have to look into your medical history for other factors that may be the cause of your cramps.

Magnesium Glycinate vs Citrate: Which Is Better For Your Kidneys?

For those prone to kidney stones, magnesium supplements may be beneficial. Magnesium citrate has been shown to improve healthy kidney function, while magnesium glycinate is also good for your kidney health.

Magnesium Glycinate vs Citrate: Which Is Better For Your Nerves?

Having a healthy balance of calcium and magnesium in the body can help you relax more. There should be a 2:1 ratio between calcium and magnesium.

But if you have a higher amount of calcium, then your nervous system will become overstimulated. As a result, this may result in muscle tension, insomnia, and even spasms.

Both magnesium glycinate and citrate are good for the healthy equilibrium of calcium in the body. However, if you find yourself experiencing some of these symptoms after taking a supplement containing calcium, then consult with your doctor or medical professional about your condition.

Magnesium Glycinate vs Citrate: Which Is Better For Migraines?

Since magnesium can improve overall blood circulation, it is not surprising to experience migraines after using a mineral supplement.

Both citrate and glycinate can help relieve migraine headaches. Still, see your doctor or medical professional first before using any of these supplements for your particular situation.

Magnesium Glycinate vs Citrate: Which Is Better For Sleep?

Both magnesium supplements can help you sleep better at night. However, it may be best to choose a non-acidic form of the mineral if acid reflux is one of your problems.

Magnesium Glycinate vs Citrate: Which Is Better For Your Bones?

Having a healthy balance of calcium and magnesium in the body can help strengthen your bones. Magnesium helps improve bone density, while calcium builds strong bones.

However, if you have a higher amount of calcium, it will disrupt the normal mineral equilibrium and weaken your bones.

The best way to help build strong bones is a combination of calcium and magnesium supplements. Taking either citrate or glycinate will help balance your body’s needs for calcium to magnesium.

Magnesium Glycinate vs Citrate: Which is Better For Constipation?

For those suffering from constipation, magnesium citrate is the best choice in relieving bowel movements. However, magnesium glycinate is also good for constipation, but it may not work as fast.

Magnesium Glycinate vs Citrate: Which is Better For PMS?

For menstrual cramps, magnesium citrate is the better choice for both pain relief and prevention. But, in case you experience nausea or diarrhea when taking a supplement containing this mineral, then visit your medical professional first about other forms of the supplement that could work for you.

When to Expect Results?

It takes 1-2 months for your daily magnesium glycinate or citrate dose to give noticeable results within your system. However, some people may take a less or higher dosage which will change their time of recovery. If you don’t know what dosage is right for you, consult a doctor.

What Are The Side Effects?

Some people may experience diarrhea, nausea, and vomiting when taking magnesium citrate supplements. That’s because of the mineral’s effect on the digestive system.

Its laxative effect will help relieve constipation, but it can also cause diarrhea. Suppose you experience these symptoms, stop taking the supplement and consult with your doctor or medical professional as soon as possible.

Some people may experience loose bowels after taking any form of magnesium supplements. If this happens to be you, try switching to a slower release version of either citrate or glycinate to avoid the side effects.

How Much To Take?

The typical adult dosage for both citrate and glycinate is 300-400mg per day. However, this can change depending on your situation, such as conditions that may require more of a supplement for relief from pain or other symptoms.

Magnesium Glycinate vs Citrate: Conclusion

Although there are numerous forms of magnesium, it is often recommended to use magnesium glycinate and, or magnesium citrate. Both of these supplements are great for helping to relieve various symptoms.

However, citrate is the most powerful and effective for managing constipation. Glycinate form is ideal for conditions such as insomnia, chronic stress, inflammatory conditions, and anxiety.

While they are all safe supplements, it is essential to seek advice from your doctor. That said, we believe you can now decide which one is the most suitable option for your needs.