Magnesium supplements may be your best bet if you’re looking for muscle support, want to boost bone health and add to your overall wellness. Many choose magnesium as their weapon for perfect additions to a balanced diet. But how do you select the right one?

 

There are two significant options, and this guide compares magnesium glycinate and citrate to see what each offers. We’ll explore their benefits, uses, and potential drawbacks before examining some top products, like BIOptimizers Magnesium Breakthrough.

What Is Magnesium Glycinate?

Magnesium glycinate offers high bioavailability by bonding the mineral to the amino acid glycine, making it very popular nowadays. It is unlikely to cause gastrointestinal issues, so it’s often recommended for people with digestive problems. It helps maintain magnesium balance without side effects like diarrhea or stomach upset.

Benefits of Magnesium Glycinate

Magnesium glycinate benefits are many, so let’s dive right into some key ones:

• Improved Sleep Quality: Magnesium glycinate could be your dream come true—no pun intended! It may help regulate neurotransmitters like gamma-aminobutyric acid, more commonly known as GABA, which is essentially the peacekeeper in our brains.
• Muscle Relaxation and Cramp Relief: Glycine promotes easy absorption and helps soothe tensed muscles, providing much-needed relief from muscle tightness or cramping.
• Support for Mental Health: Magnesium glycinate might play a key role in enhancing mental well-being, alleviating the stormy symptoms of anxiety and depression by bolstering serotonin production.
• Bone Health: Your bones, too, benefit from an adequate magnesium intake. It moderates calcium and vitamin D—two stalwarts essential to fortifying bone structure.
• Better Blood Sugar Control: Lastly, magnesium is involved in glucose metabolism and insulin functionality, which is vital in controlling blood sugar levels.

What Is Magnesium Citrate?

Magnesium citrate is a version of magnesium fused with citric acid to increase its solubility in water. It makes magnesium easier for our bodies to absorb and is an effective remedy against digestive problems, especially constipation. The latter may be more rapid when comparing magnesium glycinate vs citrate.

Benefits of Magnesium Citrate

Magnesium citrate brings with it a number of health benefits, too, so let’s discuss more salient ones below:

 

• Effective for Constipation Relief: One striking advantage of magnesium citrate is constipation relief. Anyone who’s ever experienced occasional bouts of constipation knows how annoying they are. These supplements may help with smoother bowel movements.
• Support for Energy Production: Magnesium generates energy, and magnesium citrate can support your body’s energy production processes and reduce fatigue.
• Muscle Function and Recovery: When comparing magnesium glycinate vs. citrate for leg cramps, it’s fair to note both support muscle function and can help prevent them. Ensuring muscles receive adequate magnesium usually does the trick, which may prove crucial for athletes.
• Cardiovascular Health: Magnesium citrate maintains heart health by regulating blood pressure. This supports the cardiovascular system and can help reduce the risk of hypertension and other heart-related issues.
• Nerve Health: Magnesium is essential for nerve function and helps regulate nerve impulses, potentially reducing the risks of neurological conditions.

Differences Between Magnesium Citrate & Glycinate

Now that we’ve compared the major benefits of magnesium glycinate vs magnesium citrate, it’s time to emphasize their primary differences.

Uses

These two types of magnesium supplements have slightly different uses. Firstly, magnesium glycinate is primarily known for its calming effect, and it’s the one you’d go for if you’re comparing magnesium glycinate to citrate for sleep purposes.

 

On the other hand, many users want magnesium supplements to help lose weight. Thus, benefits like energy, muscle recovery, and digestive support put citrate at the forefront if you’re comparing magnesium glycinate vs. citrate for weight loss.

Digestive Tolerance

Magnesium glycinate is better tolerated if you generally have side effects like diarrhea, which makes it a fan favorite. On the other hand, many users comparing magnesium glycinate vs. citrate point out that citrate offers constipation relief, and this is one of its major selling points.

Is It Better To Take Magnesium Citrate or Glycinate?

This varies individually, and you should base your decision on your needs and health goals. Bear in mind that the benefits and differences we’ve listed above are to help you contrast magnesium glycinate vs. citrate offerings. If you have doubts, consult a healthcare professional to find the best solution to fit your needs, suit your lifestyle, and help you achieve your goals. 

The Best of Both Worlds: A Magnesium Blend

Some people choose to take magnesium glycinate and citrate together because blended supplements allow for both high bioavailability and digestive support. This approach may be the best one if you want to support overall health and address multiple concerns simultaneously.

What Should I Look for When Buying Magnesium?

Whether you’re going for glycinate, citrate, or oxide, you’ll have a couple of important considerations to keep in mind if you’re to hit the mark with your supplement:

• Bioavailability: You want high bioavailability, and both magnesium glycinate and magnesium citrate offer it. They’re easily absorbed and help you get maximum benefits from your supplement.
• Purity and Quality: Very few magnesium supplements have fillers, but it’s essential to consider their quality when comparing magnesium glycinate vs citrate vs oxide. You want no unnecessary additives, fillers, or artificial ingredients.
• Dosage: Pay attention to the dosage instructions and choose a supplement that provides an appropriate amount of magnesium for you. Consult your doctor if necessary.
• Form: You’ll be taking your supplement on the regular so it’s important to choose a form that best suits your preferences. Magnesium is available in different forms, from capsules and tablets to powders and liquids.
• Specific Health Needs: Put your needs first and determine your goals before picking a product.

Tips for Taking Magnesium Supplements

Here are 5 tips to help make the best of your magnesium supplements:

 

• Take With Food: Taking magnesium with a meal can enhance absorption and minimize digestive discomfort. This is particularly important if you’re prone to such side effects.
• Stay Hydrated: Drink plenty of water throughout the day, as this will help improve magnesium absorption and prevent dehydration.
• Be Consistent: Consistency is critical, and it’s important to maintain a consistent magnesium intake, so try to take your supplement at the same time each day.
• Monitor Your Response: Listen to your body and adjust the dosage based on your response, or try a different form of magnesium if needed.
• Consult a Healthcare Professional: Your doctor can help compare magnesium glycinate vs oxide or citrate, providing personalized advice based on your health status and dosage.

Magnesium Glycinate vs Citrate: Best Supplements

Let’s take a closer look and compare some of the top magnesium supplements in the market today.

1. BIOptimizers Magnesium Breakthrough – Best Overall

Money-Back Guarantee: 365 days

Return Policy: 365 days

Cost Per Dosage: $1.67

Pros

• Includes 7 different forms of magnesium
• High absorption and bioavailability
• Supports sleep quality and stress reduction
• Promotes muscle and heart health
• A 365-day money-back guarantee

Cons

• Higher price point compared to other magnesium supplements

Overview

BIOptimizers Magnesium Breakthrough combines 7 forms of magnesium, including chelate, bisglycinate, malate, orotate, taurate, citrate, and aspartate. It aims to offer comprehensive health benefits, from improved sleep and muscle recovery to better cardiovascular health.

Ingredients

• Magnesium Chelate: This is highly bioavailable, supporting muscle relaxation and reducing muscle cramps around the joints [1].

• Magnesium Citrate: Aids in reducing inflammation and muscle tension, promoting overall joint comfort and flexibility [2].

• Magnesium Bisglycinate: Gentle on the stomach and highly absorbable, it supports muscle and nerve function and helps alleviate joint pain and stiffness [3].

• Magnesium Malate: Enhances energy production and reduces muscle fatigue, which can indirectly support joint health by improving mobility [4].

• Magnesium Sucrosomial: Offers high absorption and sustained release, providing long-lasting support for muscle relaxation and joint health [5].

Pricing

• 1 Bottle: $35
• 3 Bottles: $87
• 5 Bottles: $136

User Reviews

BIOptimizers Magnesium Breakthrough has received quite a positive response on Amazon, scoring an impressive 4.8 out of 5 from 179 users. Many users highlight its significant impact on their sleep quality and digestive health, with several noting marked improvements since adding it to their daily routine.

 

However, the product has its criticisms. Some users find the pills too large to swallow comfortably, which can be a significant drawback. Additionally, a few users mentioned that the product didn’t work for them despite its potential benefits. This highlights the individual nature of dietary supplements, where results can vary widely from person to person.

2. Organixx Magnesium 7 – Best for Bone Health 

Money-Back Guarantee: 1 year

Return Policy: 1 year

Cost Per Dosage: $1.33

Pros

• 7 highly bioavailable forms of magnesium
• Supports sleep, mood, and muscle function
• Includes vitamin B6 and manganese citrate
• Free from stimulants, synthetic ingredients, and allergens

Cons

• Results vary based on individual health and consistency of use

Overview

Organixx Magnesium 7 addresses multiple health needs with its own 7 forms of magnesium, including glycinate, malate, orotate, taurate, citrate, aspartate, and chelate. Each contributes unique benefits but the supplement also includes vitamin B6 and manganese citrate to support bone and nervous system health further.

Ingredients

• Magnesium Glycinate: Promotes relaxation and improves sleep quality while reducing anxiety and supporting overall brain health [6].

• Magnesium Chelate: Enhances muscle recovery and reduces soreness after physical activity [1].

• Magnesium Aspartate: Helps regulate mood and reduce symptoms of anxiety and depression by supporting neurotransmitter function [7].

• Magnesium Malate: Supports brain function and the nervous system, helping to alleviate chronic pain and fatigue [4].

• Magnesium Citrate: Promotes cardiovascular health and aids in digestion by relieving constipation and improving bowel movements [2].

Pricing

• 1 Bottle: $39.95
• 2 Bottles: $77.90
• 3 Bottles: $110.85
• 6 Bottles: $209.70

 

Depending on volume, you can subscribe and get 15% off your purchase.

User Reviews

Organixx Magnesium 7 on Amazon is highly rated by customers. They rave about its quality and ease of swallowing, not to mention the boost it gives to their sleep quality. Folks love that it’s gentle on digestion; some even mention that it helps them wake up with rested legs. 

 

On the other hand, not everything’s perfect—there are a few gripes about the return policy, the seal, and the overall performance.

3. Organifi Essential Magnesium – Best for Sensitive Stomach

Money-Back Guarantee: 60 days

Return Policy: 60 days

Cost Per Dosage: $0.5

Pros

• Contains magnesium glycinate
• Supports bone health and muscle function
• Free from gluten, soy, and dairy
• Easy on the digestive system

Cons

• Lower magnesium content compared to some competitors

Overview

Organifi Essential Magnesium stands out for its use of magnesium glycinate, boasting a gentle effect on the digestive system. It also aims to support bone strength, muscle function, and nerve health.

Ingredients

• 150 mg Magnesium Glycinate: An absorbable form of magnesium that supports muscle relaxation, promotes restful sleep and aids in reducing anxiety and stress [6].

Pricing

• 1 Bottle: $30
• 3 Bottles: $71.85
• 6 bottles: $135.12

 

You get 10% off on all purchases if you subscribe.

User Reviews

On Amazon, users have a lot to say about Organifi Essential Magnesium. The positives are clear: it helps them wind down and sleep soundly through the night, and it makes them noticeably less sore after workouts.

 

Many take it before bed to relax their muscles, especially after heavy lifting sessions, and they report instant results and relaxation. But it’s not all sunshine—some users mention that it messed up their stomachs.

4. Akasha Naturals Magnesium Glycinate – High Absorption

Money-Back Guarantee: 30 days

Return Policy: 30 days

Cost Per Dosage: $1.29

Pros

• High absorption rate
• Promotes muscle relaxation
• Supports nerve function
• Suitable for sensitive stomachs

Cons

• Only available on the official website

Overview

Akasha Naturals Magnesium Glycinate offers all the benefits of glycinate, from its high bioavailability to its gentle impact on the digestive system. It also promotes muscle relaxation and supports nerve function. The supplement is free from gluten, dairy, and other common allergens.

Ingredients

• Magnesium Bis-Glycinate: Highly absorbable and gentle on the stomach, effectively supporting muscle relaxation, sleep quality, and overall nervous system health [6].

Pricing

• 1 month costs $38.75 or $32.94 if you subscribe

User Reviews

Users are buzzing about Akasha Naturals Magnesium Glycinate on the official website. Many have tried various magnesium supplements, but they find Akasha’s version to be the best. They note its fast absorption and significant improvement in deficiency symptoms within just 3 days. They’re thrilled with the rapid boost in their overall well-being and magnesium levels. 

 

However, a few users point out that, while it’s a good product, it’s a bit challenging to swallow since it’s not in capsule form.

5. Natural Stacks MagTech – Best for Sleep

Money-Back Guarantee: 30 days

Return Policy: 30 days

Cost Per Dosage: $1.23

Pros

• Featuring clinically-tested magtein
• Promotes restful sleep and relaxation
• May support cognitive function

Cons

• 30-day money-back guarantee

Overview

Natural Stacks MagTech targets sleep quality, relaxation, and cognitive function. It combines 3 types of magnesium, including magtein® magnesium-l-threonate, magnesium glycinate, and magnesium taurate. These offer high absorption rates and benefits like brain health support.

Ingredients

• Magnesium Glycinate: Promotes relaxation and supports better sleep by enhancing the calming effects of magnesium and glycine [6].

• Magnesium-L-Threonate: Enhances cognitive function and memory by effectively crossing the blood-brain barrier and increasing magnesium levels in the brain [8].

• Magnesium Taurate: Supports cardiovascular health by combining magnesium with taurine to promote healthy blood pressure and heart function [9].

Pricing

• 1 Pack: $36.95
• 3 Packs: $99.77
• 6 Packs: $188.45

 

You can also subscribe and get a pack for $29.56, regardless of the quantity you order.

User Reviews

Natural Stacks MagTech gets mixed reviews on Amazon. On the bright side, users love how it helps them fall asleep quickly, praising its fast delivery and good packaging. Plus, it’s gentle on sensitive stomachs. But not everyone has a great experience—some report anxiety, an increased heart rate, and even heart palpitations keeping them up all night.

Magnesium Glycinate vs Citrate: FAQs

Below, we address some common questions people have when comparing magnesium glycinate vs citrate for weight loss and other benefits.

Which Is the Best Form of Magnesium to Take?

Magnesium glycinate is highly absorbable and gentle, while citrate is effective for constipation and quick replenishment. That said, the best form of magnesium will depend on what you’re looking for in your supplements.

What Happens if You Take Magnesium Glycinate Every Day?

Taking magnesium glycinate daily can have a few positive effects on your health. This supplement is known for its excellent absorption and gentle effect on the stomach, making it a good choice for boosting your magnesium levels. You might notice improvements in muscle relaxation, better sleep quality, and reduced anxiety.

What Does Magnesium Glycinate Do to the Brain?

Magnesium glycinate plays a crucial role in brain health and function. It supports neurotransmitter activity, which helps manage anxiety and stress responses. By enhancing synaptic plasticity, it aids in learning and memory formation.

Why Take Magnesium Glycinate at Night?

Taking magnesium glycinate at night is helpful due to its calming effects on the nervous system. It promotes relaxation and can help improve sleep quality by easing muscle tension and quieting a busy mind. Magnesium itself is involved in regulating the body’s melatonin levels. Taking it before bed can enhance both the duration and quality of your sleep.

What Is the Downside of Magnesium Glycinate?

One downside of magnesium glycinate is that it’s generally more expensive than other forms of magnesium. Some individuals still experience mild digestive discomfort, so it’s important to start with a lower dose and gradually increase it.

Who Should Not Take Magnesium Glycinate?

Magnesium glycinate is generally safe for most people when taken at recommended doses. However, people with kidney disease or severe kidney impairment should avoid magnesium supplements, including magnesium glycinate. They may not be able to excrete excess magnesium properly, leading to potential toxicity.

Can I Take Magnesium Glycinate and Citrate Together?

Yes, you can take magnesium glycinate, and citrate together. These two can provide a comprehensive approach and address various health needs. You should consult a healthcare professional to determine the appropriate dosages.

Magnesium Citrate vs Glycinate: Final Thoughts

When comparing magnesium glycinate and citrate, we’ve seen that both offer great health benefits but excel in different areas. Products like BIOptimizers Magnesium Breakthrough combine different forms of magnesium and can provide a well-rounded solution. Keep your goals in mind, and consult with your doctor if you need help choosing a supplement to suit your needs!

References: 

1. Zajac, Adam, et al. “The Effects of Long-Term Magnesium Creatine Chelate Supplementation on Repeated Sprint Ability (RAST) in Elite Soccer Players.” Nutrients, vol. 12, no. 10, 2020, p. 2961, doi:10.3390/nu12102961.
2. Schutten, J. C., Joris, P. J., Groendijk, I., Eelderink, C., Groothof, D., van der Veen, Y., Westerhuis, R., Goorman, F., Danel, R. M., de Borst, M. H., & Bakker, S. J. L. (2022). Effects of magnesium citrate, magnesium oxide, and magnesium sulfate supplementation on arterial stiffness: A randomized, double-blind, placebo-controlled intervention trial. Journal of the American Heart Association, 11(6), e021783. https://doi.org/10.1161/JAHA.121.021783
3. Schwalfenberg, G. K., & Genuis, S. J. (2017). The importance of magnesium in clinical healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326
4. EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck, D., Castenmiller, J., De Henauw, S., Hirsch‐Ernst, K. I., Kearney, J., Knutsen, H. K., Maciuk, A., Mangelsdorf, I., McArdle, H. J., Naska, A., Pelaez, C., Pentieva, K., Siani, A., Thies, F., Tsabouri, S., Vinceti, M., Dean, T., Engel, K., … van Loveren, H. (2018). Magnesium citrate malate as a source of magnesium added for nutritional purposes to food supplements. EFSA Journal, 16(12). https://doi.org/10.2903/j.efsa.2018.5484
5. Blancquaert, L., Vervaet, C., & Derave, W. (2019). Predicting and testing bioavailability of magnesium supplements. Nutrients, 11(7), 1663. https://doi.org/10.3390/nu11071663
6. Aniebo Umoh, E., Obembe, A. O., Ikpi, D. E., Ekpenyong Eniang-Esien, O., Okon Asuquo, J., & Effiom-Ekaha, O. O. (2023). Effect of chronic administration of magnesium supplement (magnesium glycinate) on male albino wistar rats’ intestinal (Ileum) motility, body weight changes, food and water intake. Heliyon, 9(8), e19042. https://doi.org/10.1016/j.heliyon.2023.e19042
7. Magnesium. (n.d.). Nih.Gov. Retrieved July 11, 2024, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
8. Zhang, C., Hu, Q., Li, S., Dai, F., Qian, W., Hewlings, S., Yan, T., & Wang, Y. (2022). A Magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults. Nutrients, 14(24), 5235. https://doi.org/10.3390/nu14245235
9. Shrivastava, P., Choudhary, R., Nirmalkar, U., Singh, A., Shree, J., Vishwakarma, P. K., & Bodakhe, S. H. (2019). Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats. Journal of Traditional and Complementary Medicine, 9(2), 119–123. https://doi.org/10.1016/j.jtcme.2017.06.010