Magnesium glycinate vs citrate: what's the difference?
Magnesium glycinate vs citrate comes down to comfort and use: both are well-absorbed forms of magnesium, but glycinate is gentler on the stomach and suited to comfortable daily or evening use, while citrate can have a mild laxative effect at higher doses, which is why it is sometimes chosen for occasional constipation. That is the short answer. Both deliver magnesium, an essential mineral with genuine authorised claims, so whichever you pick you are getting a good form; the difference is in how they feel to take and what they are often used for.
Both are well-absorbed forms of magnesium
First, the reassuring part. Both magnesium glycinate and magnesium citrate are well-absorbed forms, and both deliver magnesium, which contributes to normal muscle function, the normal functioning of the nervous system, normal psychological function, normal energy-yielding metabolism, and the reduction of tiredness and fatigue. According to a human crossover study retrieved from PubMed that compared several magnesium formulations including bisglycinate, citrate and oxide, the organic, chelated and citrate forms were better taken up than magnesium oxide (Brilli et al., 2018, DOI). So whichever of glycinate or citrate you choose, you are getting a well-absorbed form; the difference is in tolerability and use.
Magnesium glycinate
Magnesium glycinate, sometimes called bisglycinate, is magnesium bound to the amino acid glycine. Its main practical advantages are that it is gentle on the stomach, being one of the least likely forms to cause digestive upset, which makes it well suited to daily and evening use; it is well absorbed, as the glycine binding helps uptake; and it is popular for evening routines precisely because it is gentle and well tolerated. We look at the evening-routine angle in best magnesium for sleep.
Magnesium citrate
Magnesium citrate is magnesium bound to citric acid. It is a well-absorbed, widely available form. Its distinguishing feature is that it can have a laxative effect at higher doses, because it draws water into the gut, which is why it is sometimes used specifically for occasional constipation. For some people that is a benefit; for others taking magnesium nightly, it is a reason to prefer glycinate. We cover comfort in detail in which magnesium is gentlest on the stomach.
So which should you choose?
A simple way to decide. For comfortable daily or evening use, magnesium glycinate is usually the better pick, being gentle, well absorbed and easy to take consistently. If you also tend toward occasional constipation, citrate's mild laxative effect might suit you, though that same effect puts others off. Either way, check the elemental magnesium per serving (the actual magnesium content) rather than just the weight of the compound, since that is what varies between products. For most people who simply want a comfortable, well-absorbed daily magnesium, glycinate is the sensible default.
Safety and suitability
For most healthy adults, magnesium at sensible doses is well tolerated, with the laxative effect (more likely with citrate) being the most common issue. People with reduced kidney function should not take magnesium supplements without medical advice. If diet matters to you, check whether the capsule is suitable for vegetarians or vegans. As always, follow the dose on the label rather than assuming more is better.
Where Pure Vitamins fits
Our Magnesium Glycinate 3-in-1 is built around the gentle, well-absorbed glycinate form, as a triple-form complex delivering 384mg of elemental magnesium per serving in vegetarian capsules. Magnesium contributes to normal muscle function, the normal functioning of the nervous system and normal psychological function. Every dose is declared on the label, and it is made in a GMP-certified facility and tested for purity and heavy metals at our GMP-certified facility. For the bigger picture, see what is a 3-in-1 magnesium, or browse the range on our Pure Vitamins UK home page.
View Magnesium Glycinate 3-in-1
Frequently asked questions
Is glycinate or citrate better? Neither universally. Both are well absorbed. Glycinate is gentler and better for comfortable daily use; citrate can have a mild laxative effect that suits some people and not others.
Which magnesium is gentlest on the stomach? Magnesium glycinate is one of the gentlest, which is why it is popular for daily and evening use.
Does magnesium citrate cause loose stools? At higher doses it can, because it draws water into the gut, which is why it is sometimes used for occasional constipation.
Which is better for an evening routine? Most people prefer glycinate at night for its gentleness and tolerability.
This article is for general information and is not medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking medication or managing a medical condition, speak to your GP or pharmacist before starting a new supplement.
Dr. Miron, Founder of Pure Vitamins UK.
