Form Comparison

Magnesium Citrate vs Magnesium Glycinate

How magnesium citrate and magnesium glycinate differ in elemental content, absorption, tolerance, and cost.

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Quick verdict. Both are well absorbed, and no head-to-head human trial shows one raising magnesium status more than the other. Citrate is cheaper and slightly denser in magnesium (16.2% vs 14.1%) but has a stronger osmotic effect, so it is more likely to loosen stools at the same dose. Pick citrate for value and glycinate for GI tolerance or bedtime dosing.

Side by Side

Magnesium Citrate Magnesium Glycinate
Elemental content 16.2% elemental magnesium 14.1% elemental magnesium
Absorption High High
How it is absorbed Highly soluble organic salt. Produced significantly higher serum and urinary magnesium than oxide in a randomized crossover trial (Kappeler 2017). Magnesium bound to two glycine molecules. The chelate stays soluble across intestinal pH, and absorption proceeds through the same paracellular and TRPM6/7 channel routes as other soluble salts; head-to-head human data against citrate are limited.
Typical dose 100-350 mg elemental magnesium daily 100-350 mg elemental magnesium daily
Common uses general repletion, constipation, best value per absorbed mg general repletion, sleep support, sensitive stomachs
Side effects Osmotic laxative effect becomes noticeable above roughly 200 mg elemental per dose. The least likely form to cause loose stools at typical doses.
Cost Low Moderate
Also called trimagnesium citrate magnesium bisglycinate, magnesium bisglycinate chelate, chelated magnesium
Labels in index 1,343 660

When to Choose Magnesium Citrate

Choose magnesium citrate when you want proven absorption at the lowest cost and loose stools are not a problem. Hydrated or partially neutralized citrate powders can run 11-14% elemental rather than 16.2%. Citrate also alkalinizes urine, which is why it appears in kidney stone prevention.

Magnesium Citrate

The value choice for repletion. Proven absorption advantage over oxide at a low cost per absorbed milligram.

What to look for: Capsules or tablets stating elemental mg per serving. Expect looser stools above about 200 mg per dose.

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When to Choose Magnesium Glycinate

Choose magnesium glycinate when GI tolerance matters most or the dose is taken at bedtime. 200 mg elemental magnesium as bisglycinate delivers roughly 1.2 g of glycine, which has its own small trials for subjective sleep quality. Buffered products blend in oxide to raise elemental content; check the panel.

Magnesium Glycinate

Best general-purpose form when tolerance matters. Well absorbed and the least likely to loosen stools.

What to look for: Bisglycinate as the only form on the panel (not buffered with oxide), with elemental mg per serving stated. USP or NSF verified.

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Products on Titrate

In Titrate's index of NIH label data, 1,343 labels in the Magnesium category list magnesium citrate and 660 list magnesium glycinate.

Open supplement search

Supplement Search loads one category at a time. Choose the Magnesium tab, then type a form such as "bisglycinate" under Must contain, or a form to avoid under Must not contain.

Related

References

NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals.

Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-262.

Kappeler D, et al. Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study. BMC Nutr. 2017;3:7.

Pardo MR, et al. Bioavailability of magnesium food supplements: A systematic review. Nutrition. 2021;89:111294.

Zhang X, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-333.

Holland S, et al. Evidence-based guideline update: NSAIDs and other complementary treatments for episodic migraine prevention in adults. Neurology. 2012;78(17):1346-1353.

Garrison SR, et al. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2020;9(9):CD009402.

Liu G, et al. Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Alzheimers Dis. 2016;49(4):971-990.