Magnesium glycinate vs citrate: which is better?
Choose magnesium glycinate for sleep, stress and a sensitive gut. Choose magnesium citrate when you also want help with constipation or you simply want a well-absorbed all-rounder. Both have around 25–30% bioavailability, far better than oxide.
Last updated 27 June 2026
Side-by-side comparison
Glycinate: ~25–30% absorption, calming, neutral on digestion, ideal at night. Elemental content per 1000 mg compound: ~140 mg.
Citrate: ~25–30% absorption, mildly laxative at higher doses, ideal with food. Elemental content per 1000 mg compound: ~160 mg.
When to choose glycinate
Sleep problems, anxiety, restless legs, muscle tension, or a history of GERD or IBS where citrate would loosen stools too much.
When to choose citrate
Constipation, sluggish digestion, athletic recovery, or as a daily multi-purpose form taken with breakfast and lunch.
Why not just take both
Many premium complexes pair glycinate (evening) with citrate or malate (daytime) to cover both repletion and function. This is the design philosophy behind MagVitaal's 4-fold and 6-fold complexes.
Frequently asked
- Can I take glycinate and citrate together?
- Yes — splitting forms across the day is well tolerated and often recommended.
- Which is gentler on the stomach?
- Glycinate is the gentler form; citrate can cause loose stools above 400 mg elemental.
What else the research pairs with magnesium for sleep.
Sleep after 50 is rarely about one nutrient. These are the EFSA-authorised functions most commonly discussed together in the evening protocol.
Contributes to normal muscle function & reduction of tiredness and fatigue.
The MagVitaal focus — glycinate form most studied for evening use.
D3 contributes to normal muscle function; K2 contributes to maintenance of bones.
Often the missing piece in restless-legs and cramp conversations.
Increases physical performance in short, high-intensity bursts (3 g/day).
Daytime dose. Better daytime energy is often the quiet lever on evening recovery.
Educational — EFSA-authorised functions under EU Reg. 432/2012.
Educational content — not medical advice. Health claims comply with EU Regulation 1924/2006 and the Union Register of authorised claims (Regulation 432/2012). Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. Always consult your GP or pharmacist before changing supplements, particularly if you take prescription medication or have kidney disease.