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Magnesium Citrate vs Magnesium Glycinate
Compare Magnesium Citrate and Magnesium Glycinate: timing, food, doses, forms and existing interaction guidance.
| Magnesium Citrate | Magnesium Glycinate | |
|---|---|---|
| Category | Minerals | Minerals |
| Best time | Breakfast / Dinner | Bedtime |
| Food | With or without food | With or without food |
| Common dose | 100–350 mg | 100–350 mg |
| Upper limit | 350 mg/day UL applies to all supplemental magnesium combined (not food); mainly to prevent diarrhea. | 350 mg/day UL applies to all supplemental magnesium combined (not food); mainly to prevent diarrhea. |
| Solubility | Water-soluble | Water-soluble |
| Description | One of the better-absorbed, inexpensive forms: in a randomized comparison it raised magnesium levels more than amino-acid chelate or oxide. Its laxative effect is useful for constipation but limits the dose some people tolerate. | Magnesium bound to the amino acid glycine. Popular for sleep and generally well tolerated, with less laxative effect than citrate or oxide. Trials of this specific form are scarce — the sleep reputation is extrapolated from magnesium and glycine separately. |
| Timing note | Any time of day, with a glass of water. Larger doses loosen stools — it's also sold as a laxative. | Usually taken in the evening or at bedtime; it's gentle on the stomach, so food is optional. |
| Forms to look for |
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| References |
Common product or study range — not a personal recommendation. Upper limits are ceilings, not targets.
If you take both
Usually unnecessary — both supply magnesium, and the amounts add up.
Pick one form, or add up the elemental magnesium on both labels.
Common questions
What is the difference between Magnesium Citrate and Magnesium Glycinate?
Magnesium Citrate: One of the better-absorbed, inexpensive forms: in a randomized comparison it raised magnesium levels more than amino-acid chelate or oxide. Its laxative effect is useful for constipation but limits the dose some people tolerate. Magnesium Glycinate: Magnesium bound to the amino acid glycine. Popular for sleep and generally well tolerated, with less laxative effect than citrate or oxide. Trials of this specific form are scarce — the sleep reputation is extrapolated from magnesium and glycine separately.
Can I take Magnesium Citrate and Magnesium Glycinate together?
Usually unnecessary — both supply magnesium, and the amounts add up.