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Magnesium Glycinate vs Magnesium Citrate

Updated By the HealthWorld editorial teamHow we pick

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The short answer

Both forms are well absorbed compared with magnesium oxide. Glycinate is the gentler choice for daily use and evening routines because it's less likely to loosen stools. Citrate has a mild laxative effect, which helps if you also want support with regularity but makes it less ideal for a sensitive stomach. For sleep and relaxation, most people choose glycinate. People with kidney issues should talk to their doctor before taking either.

Choose Magnesium glycinate if…

  • You want a gentle form for daily or evening use
  • You have a sensitive stomach
  • Your goal is relaxation and sleep support

Choose Magnesium citrate if…

  • You'd also like help with occasional constipation
  • You want a widely available, well-absorbed form
  • Looser stools aren't a concern for you

Side by side

Magnesium glycinateMagnesium citrate
Bound toGlycine (an amino acid)Citric acid
AbsorptionGoodGood
Stomach comfortGentle; less laxativeMore likely to loosen stools
Common useEvening wind-down and sleep routinesRegularity and general supplementation
FormatsTablets, capsules, powdersTablets, capsules, powders, liquids

Where to buy

Frequently asked questions

Magnesium glycinate or citrate: which is better?

It depends on your goal. Glycinate is gentler on the stomach and the usual choice for evening use; citrate is also well absorbed but has a mild laxative effect. If constipation isn't a concern, glycinate is usually the easier everyday option.

Which is better for sleep, magnesium glycinate or citrate?

Glycinate is the more popular choice for sleep because it's gentle and less likely to send you to the bathroom at night. Neither form is a sedative; magnesium supports relaxation and works best alongside good sleep habits.

Does magnesium glycinate make you poop?

Usually not much. Glycinate is one of the least laxative forms, though high doses of any magnesium can loosen stools. Citrate is more likely to have that effect.

Is magnesium glycinate or citrate better for weight loss?

Neither causes weight loss. Citrate's laxative effect can briefly change the scale through water and stool, but that isn't fat loss. Choose a form for comfort and your actual goal, and focus on diet and activity for weight management.

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