Best magnesium supplement for sleep

Magnesium Glycinate vs. Magnesium Citrate: Which One Is Right for You

Andy Smith / 25/02/2025

    Magnesium is an essential mineral responsible for over 300 biochemical reactions in the body, including muscle function, nerve signaling, and energy production. Two of the most popular forms magnesium supplements are Magnesium Glycinate and Magnesium Citrate. But which one is better for you? Let's explore their differences.

    Comparison Table: Magnesium Glycinate vs. Magnesium Citrate


    Feature Magnesium Glycinate Magnesium Citrate
    Absorption Highly bioavailable, easily absorbed Moderate absorption acts as a laxative
    Digestive Effects Gentle on the stomach May cause loose stools or diarrhea
    Best For Anxiety, sleep, muscle relaxation Constipation, digestive health
    Side Effects Minimal side effects May cause digestive discomfort


    Why is Magnesium Glycinate Better?

    Magnesium Glycinate is a highly bioavailable form of magnesium, meaning it is easily absorbed by the body. It is bound to glycine, an amino acid that promotes relaxation and has calming effects.

    • Better Absorption: Studies suggest that Magnesium Glycinate has superior absorption compared to other forms of magnesium (source).
    • Gentle on the Stomach: Unlike Magnesium Citrate, it does not cause digestive discomfort or act as a laxative.
    • Supports Mental Health: Magnesium Glycinate is often recommended for anxiety, stress, and sleep disorders.

     Magnesium Depends on your Health needs:

    • For Relaxation & Sleep: Magnesium Glycinate is the best choice due to its calming effects.
    • For Digestive Health: Magnesium Citrate acts as a natural laxative and helps with constipation.
    • For General Well-being: Both forms are beneficial, but Magnesium Glycinate is preferred for overall daily supplementation.

    How Much Magnesium Do I Need?

    The recommended daily allowance (RDA) for magnesium varies based on age, gender, and health conditions. Below are general guidelines:

    • Men (19-30 years): 400 mg per day
    • Women (19-30 years): 310 mg per day
    • Men (31+ years): 420 mg per day
    • Women (31+ years): 320 mg per day
    • Pregnant Women: 350-360 mg per day

    These values are general recommendations. Always consult a healthcare provider before taking supplements.

    Scientific References and Studies

    Numerous studies support the benefits of magnesium supplementation:

    Conclusion:

    Choosing between Magnesium Glycinate and Magnesium Citrate depends on your individual health needs. Its stands out for its high absorption rate, gentle effect on the stomach, and calming benefits making it ideal for stress relief, better sleep, and mental well-being. On the other hand, Magnesium Citrate is more suitable for those dealing with constipation or digestive issues.