Understanding Magnesium Glycinate vs Magnesium Citrate

In this article, you’ll find:

• The run down on magnesium citrate vs magnesium glycinate
• What magnesium citrate and magnesium glycinate are used for
• Is magnesium citrate or magnesium glycinate better to help reduce leg cramps?
• Which magnesium is best for sleep and stress
• When to take each type of magnesium

Magnesium is a popular supplement, but did you know there’s more to it? In fact, this mineral has different forms that offer different benefits. Magnesium glycinate and magnesium citrate are two of the most popular types of magnesium. So, how do you know whether either is right for your health goals? Let’s take a look.

Here’s a quick overview of the main functions of these magnesium types:

• Magnesium glycinate is often used for sleep, relaxation and stress support¹.
• Magnesium citrate may support digestive health and help relieve constipation².
• Both forms contribute to overall magnesium intake and muscle function.
• Absorption and tolerance may vary based on personal needs.
• Some people choose one or the other, while others choose to combine both forms of magnesium.

So, if you’re on the hunt for the best magnesium supplement for your needs, we’re here to help you understand the key differences between magnesium glycinate and citrate. 

The rundown on magnesium citrate vs glycinate

Both magnesium citrate and glycinate are typically well-absorbed by the body. That said, there are several key differences between magnesium glycinate and magnesium citrate that are worth understanding if you intend on introducing one or both forms into your routine. 

The table below provides a quick comparison of magnesium citrate and glycinate:

What is magnesium citrate and glycinate used for?

Magnesium glycinate and magnesium citrate are both used to increase magnesium levels in the body while supporting muscle health and recovery. However, these types of magnesium also offer unique health benefits.

Magnesium glycinate is typically used to aid with sleep, mood regulation, muscle relaxation and nervous system balance^1,4. In particular, the amino acid glycine is believed to support sleep by improving sleep quality, increasing sleep time and minimising daytime sleepiness¹. 

Due to its laxative effect, people often choose magnesium citrate to relieve constipation². It also plays a key role in supporting energy metabolism and aiding in muscle recovery³. 

Can I take magnesium glycinate and citrate together?

Yes, for many people, combining magnesium citrate and magnesium glycinate can be appropriate and beneficial depending on the use case. Even though these two types of magnesium serve different functions, they aren’t typically harmful when taken together in safe doses. However, as with any supplement, be sure to check with your doctor for personalised advice before introducing it to your daily routine. 

Is magnesium citrate or glycinate better for leg cramps?

When it comes to relieving leg cramps, there’s no universal ‘best’ form of magnesium. Ultimately, it depends on your individual needs and tolerance. Both magnesium citrate and magnesium glycinate may support muscle health and cramping when dietary intake of magnesium is inadequate. However, some people prefer magnesium glycinate due to its gentler effects on digestion and calming properties⁴. That said, both forms of magnesium offer similar bioavailability and both are a good choice for relieving leg cramps when dietary magnesium intake is inadequate.

Which magnesium is best for sleep and stress?

Glycine is known for its sleep-promoting^1,4, so magnesium glycinate may offer better support with sleep and stress compared to citrate. Similarly, magnesium glycinate is believed to play a key role in regulating the nervous system¹, supporting stress relief and helping you to get a more restful sleep⁴.

Can I take magnesium citrate in the morning and magnesium glycinate at night?

Absolutely! Many people who combine these two forms of magnesium choose to take magnesium citrate in the morning and magnesium glycinate in the evening. Magnesium citrate can offer slightly energising properties while supporting digestion earlier in the day³. Alternatively, magnesium glycinate is often better taken at night to help you relax and unwind before bed^1,4. 

Regardless of how you choose to incorporate magnesium into your daily routine, consistency is key. The most effective supplement routines align with your individual lifestyle and sleep/wake cycles, so be sure to take your supplements around the same time each day.

Both magnesium citrate and magnesium glycinate may support muscle health while also offering their own unique health benefits. If you’re considering incorporating magnesium into your daily routine, be sure to consult your doctor if needed. 

WRITTEN BY: SWISSE WELLNESS

References:

1. Yamadera, W., Inagawa, K., Chiba, S. et al. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep Biol. Rhythms 5, 126–131 (2007). https://doi.org/10.1111/j.1479-8425.2007.00262.x 
2. MedlinePlus. Magnesium Citrate: MedlinePlus Drug Information [Internet]. medlineplus.gov. 2019. Available from: https://medlineplus.gov/druginfo/meds/a619019.html 
3. Fan, S. Z., Lin, C. S., Wei, Y. W., Yeh, S. R., Tsai, Y. H., Lee, A. C., Lin, W. S., & Wang, P. Y. (2021). Dietary citrate supplementation enhances longevity, metabolic health, and memory performance through promoting ketogenesis. Aging cell, 20(12), e13510. https://doi.org/10.1111/acel.13510 
4. Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015 May;40(6):1405-16. doi: 10.1038/npp.2014.326. Epub 2014 Dec 23. PMID: 25533534; PMCID: PMC4397399.