Magnesium Glycinate vs Citrate: What’s the Real Difference, and Which One Do You Need?

You’ve probably heard that magnesium is essential for sleep, stress, energy, digestion, hormones… the list goes on. But when you walk into your local health shop or scroll online, and suddenly you're faced with a shelf full of different types of magnesium, and you’re left wondering: what’s the difference?

It’s confusing, we get it. And it's actually one of the most common questions we get asked - “Which magnesium should I take?”. When it comes to choosing the best form of magnesium, whether for sleep, anxiety, digestion or energy, it really depends on what your body needs. And not all forms are equal when it comes to absorption and effect.

Two of the most popular forms are magnesium citrate and magnesium glycinate. And while they both contain the same mineral, they behave very differently in the body.

So, let’s break them down side by side, to help you choose the one your body is actually asking for.

Firstly, Why Are So Many of Us Low in Magnesium?

Magnesium is the fourth most abundant mineral in the body and plays a role in over 300 biochemical reactions. So, why are so many of us not getting enough of it?

Modern farming practices unfortunately reduce the overall nutrients in our food. Our soil is much less rich in minerals than it once was, which is resulting in mineral and nutrient deficiencies across the population. This is frustrating, and completely out of our hands, but thankfully, we now have supplements to help fill in the gaps that never used to be there.

Other reasons behind magnesium deficiency are stress, caffeine, alcohol, sugar, basically, modern day living. These all burn through our magnesium at a fast rate, so topping it up daily is essential for the body to function optimally, as it should.

Some medications and digestive conditions also affect absorption. Take antacids, for example,  they significantly reduce magnesium levels and absorption. In fact, some doctors are now beginning to recommend magnesium alongside antacids like omeprazole to help offset this.

And of course, with today’s diets often containing fewer whole foods like leafy greens, nuts, and seeds, our magnesium intake naturally drops. Add that to the reduced mineral content in soil, and we now need to be eating even more than the recommended amount to get a decent level of magnesium through food alone.

This is why so many of us are magnesium deficient, and living a life where we feel fatigued, foggy, hormonal, and stressed.

Understanding the Magnesium Forms

Magnesium is the essential mineral itself, but on its own, it’s unstable. So it’s always paired with another compound (like citrate, glycinate, malate, etc.) to help your body absorb and tolerate it.

These added compounds determine:

• How well it’s absorbed
• What system it supports most (gut, brain, muscles, hormones)
• How your body feels after taking it

Let’s look at the two most common forms:

1. Magnesium Citrate: Magnesium citrate is made by binding magnesium to citric acid, often derived from fermented corn or sugar beets. This gives it a slightly acidic nature and makes it excellent at pulling water into the bowel. For this reason, it’s often used to relieve constipation or support sluggish digestion.

2. Magnesium Glycinate: Magnesium glycinate is bound to glycine, a calming amino acid found in foods like bone broth, collagen, and meat. Glycine helps soothe the nervous system, making magnesium glycinate one of the best magnesium supplements for sleep and insomnia, especially for those with a busy mind or hormonal imbalances.

What’s Your Body Telling You?

The best way to determine what magnesium would be best for you, is to look at your symptoms, and listen to your body. No one knows your body better than you. 

Let’s keep it simple:

Choose Magnesium Citrate if:

• You’re feeling backed up or bloated
• You need short term digestive support
• You want a natural alternative to laxatives
• You want to “clear things out” before focusing on other systems

Choose Magnesium Glycinate if:

• You feel anxious, restless or overwhelmed
• Your sleep is patchy or disturbed
• You’re dealing with PMS, tension or hormone imbalance
• You are suffering with hormonal or tension headaches 
• You want long term, gentle daily support for your whole body

Breakdown Comparison Table:

Magnesium FAQs: Sleep, Anxiety, Weight Loss & More

1. Can I take both citrate and glycinate?
   Yes, some people do, especially if they’re supporting both digestion and stress. For example, you might use citrate short term to get digestion moving, then switch to glycinate for long term support.
   
   
2. Is glycinate better absorbed?
   Yes, magnesium glycinate is the best form of magnesium for absorption, especially when it comes to supporting the nervous system. Glycine enhances magnesium absorption and also has its own calming effects, so it’s a win win for the nervous system.
   
   
3. Should I take magnesium glycinate at night or morning for anxiety?
   Either is fine. It doesn’t cause drowsiness, some people take it in the morning to support calm throughout the day, and others take it every night to help with sleep. It really depends on when you need the most support.
   
   
4. Which is better for sleep, magnesium citrate or magnesium glycinate?Magnesium citrate can help indirectly if sleep issues are linked to constipation or discomfort, but it wouldn’t be our first choice for sleep support. Magnesium glycinate is thought to be the best option for sleep, thanks to the calming effects of glycine and its high absorption.
   
   
5. Is magnesium glycinate or citrate better for weight loss?
   If bloating, constipation and fluid retention is a reason behind weight gain or that puffy feeling, citrate can help reduce this. However, magnesium glycinate is more supportive overall, as it supports mineral balance, reduced stress (which lowers cortisol), improved sleep, balanced hormones, and reduced cravings and emotional eating.

All essential for a healthy metabolism and less inflammation, which ultimately means better weight management.

Final Thoughts: Our Go-To? Magnesium Glycinate.

Magnesium is a supplement that most of us benefit from. In fact, studies estimate that up to 75% of people aren’t meeting their daily needs!!

The question is, which one is best for you? And the truthful answer is, all magnesiums have their place, it all comes down to the reason you’re taking them.

If we had to choose one that would cover most symptoms, it would be magnesium glycinate. As it’s gentle, highly absorbable, deeply supportive and goes way beyond just digestion, like magnesium citrate. 

Furthermore, magnesium glycinate doesn’t compete with calcium for absorption in the body, whereas magnesium citrate does. So when people are taking high doses of magnesium citrate, it can push their calcium levels down (which we don’t want), whereas magnesium glycinate doesn’t affect calcium levels at all.

Our choice is Terranova Magnesium Complex, and also Natroceutics Magnesium Glycinate — our newest, and most potent magnesium supplement. You can preorder that one here, as we are due to receive it this month (so excited).

Hopefully from this blog, you have learnt the benefits of both, and understand a little more about magnesium and their forms.  If you have anymore questions, or need a little more support, then get in touch with us. We can guide you in the right direction.