Wondering which type is best for you: Magnesium glycinate vs citrate? Let’s dive into the best types of magnesium, and who could benefit best from which type!
Are you feeling constantly tired, struggling with sleep or gut issues, or experiencing hormone imbalances? You might not be getting enough magnesium, an essential mineral involved in over 300 biochemical reactions in the human body. Nearly 50% of Americans don’t get adequate magnesium from their diet alone, making magnesium supplementation increasingly important—especially for women’s health.
But with so many types available, how do you choose between magnesium glycinate vs citrate, or any of the other popular options like threonate or oxide? Let’s dive into the world of magnesium supplements to help you find the best option for your specific needs.
This blog is all about magnesium glycinate vs citrate.
Key Takeaways
- Magnesium Glycinate is highly bioavailable and promotes relaxation and better sleep quality.
- Magnesium Citrate is effective as a natural laxative and supports bone and heart health.
- Both forms of magnesium are essential for muscle and nerve function, but they serve different health needs.
- Magnesium supplementation is important, as nearly 50% of the U.S. population does not meet their magnesium needs through diet alone.
- Understanding the unique benefits of each magnesium type can help you choose the right supplement for your health goals.
This post contains affiliate links for which I may earn a very small commission at no extra cost to you. There are brands I trust and use myself and with my patients.
1. Overview of Magnesium Supplements
Magnesium is a powerhouse mineral that supports everything from energy production to hormone balance. When our bodies lack this important mineral, we might experience muscle cramps, insomnia, anxiety, constipation, and even hormone disruptions.
Common forms of magnesium supplements include:
- Magnesium glycinate
- Magnesium citrate
- Magnesium oxide
- Magnesium chloride
- Magnesium L-threonate
- Magnesium malate
- Magnesium sulfate (Epsom salt)
Each type has different absorption rates and health benefits, making them unique for specific health goals. The National Institutes of Health recommends that women get between 300-400 mg of magnesium daily, but individual needs may vary based on health conditions, medications, and lifestyle factors. It’s also important to note that much of our soil is deficient in magnesium, which is a major contributor our deficiencies, as is the overuse of certain types of medications like antacids or proton pump inhibitors.
2. What is Magnesium Glycinate?
Magnesium glycinate is a chelated form of magnesium bound to the amino acid glycine. This combination creates a supplement that’s gentle on your digestive system while offering excellent absorption rates.
The glycine component isn’t just a carrier—it’s an inhibitory neurotransmitter that promotes relaxation and calm in the nervous system. This makes magnesium glycinate particularly beneficial for women dealing with chronic stress, hormone fluctuations, or sleep disturbances.
3. Key Features of Magnesium Glycinate
Magnesium glycinate stands out for several reasons that make it popular among women seeking hormone balance and better sleep:
- High bioavailability: Your body can absorb and utilize this form efficiently
- Gentle on the digestive tract: Minimal laxative effect compared to other forms
- Calming effect: The glycine component enhances magnesium’s natural relaxing properties
- Supports sleep quality: Helps regulate neurotransmitters involved in sleep
- Hormone balance: Assists with estrogen metabolism and progesterone production
4. What is Magnesium Citrate?
Magnesium citrate combines magnesium with citric acid, creating a highly absorbable supplement that’s widely available and cost-effective. This form dissolves well in water, making it easy to take as a powder mixed in beverages. It’s the ingredient in the popular supplement Natural Calm, often used for both sleep and constipation.
Unlike glycinate, magnesium citrate has a more pronounced effect on the digestive system. It draws water into the intestines, which can stimulate bowel movements—a feature that can be either a benefit or a drawback depending on your needs.
5. Key Features of Magnesium Citrate
Magnesium citrate offers several distinct advantages that may make it the best choice for certain women:
- Good absorption rate: Better absorbed than magnesium oxide
- Laxative effect: Helpful for occasional constipation or sluggish digestion
- Affordable option: Generally less expensive than specialty forms
- Versatile format: Available in liquid, powder, and capsule forms
- Supports detoxification: Helps with elimination of toxins through regular bowel movements
According to Healthline, “Magnesium citrate is one of the most common magnesium supplements and is easily absorbed by your body. It’s often used to treat occasional constipation.”
6. Magnesium Glycinate Health Benefits
What truly sets magnesium glycinate apart is its gentleness combined with effectiveness. As noted above, the Amino acid glycine plays a crucial role in neurotransmitter function, making this form particularly helpful for:
- Hormone regulation: Supports the production of progesterone and helps balance estrogen
- Anxiety reduction: Glycine enhances GABA production, a calming neurotransmitter
- Sleep improvement: Many women report deeper, more restorative sleep
- Muscle relaxation: Helps ease tension without digestive side effects
For women dealing with PMS, perimenopause, or menopause symptoms, magnesium glycinate can be particularly helpful. The combination of magnesium with glycine supports the body’s stress response system, potentially reducing hot flashes, mood swings, and sleep disturbances.
Here’s the brand I use most often:
- Heart Health Supplements: This magnesium glycinate capsule activates the enzymes necessary for neuromuscular contractions, cardiac function, and more*
- Energy & Bone Support: Magnesium supports metabolism of carbs and amino acids; supports energy production and use of calcium, phosphorus, sodium, and potassium*
- Overall Health & Nutrient Metabolism: This magnesium glycinate supplement helps the metabolism and utilization of vitamin B6, vitamin C, vitamin E, and more*
- Sleep & Relaxation Aid: Magnesium glycinate may help to support the sleep cycle and aid a sense of relaxation by increasing total dietary magnesium intake daily*
- Pure Difference: Our supplements are made with premium ingredients sourced from trusted suppliers, then manufactured and tested to verify potency and purity; Pure Encapsulations products are free from common allergens, unnecessary binders, fillers, and preservatives, and GMOs
7. Magnesium Citrate Health Benefits
Magnesium citrate has its own special characteristics that make it ideal for certain situations or symptoms:
- Digestive cleansing: Its laxative effect makes it helpful for constipation
- Quick absorption: The citrate form allows for rapid uptake into the bloodstream
- Alkalizing effect: May help balance pH levels in the body
- Cardiovascular support: Particularly beneficial for heart health and blood pressure regulation
As noted above, Magnesium Citrate can be especially helpful for someone who has both constipation or irregular bowels and sleep problems.
Here’s a very popular and affordable option I use with my patients, and it’s available at most local stores like Whole Foods, Natural Grocers, or Sprouts:
- DIETARY SUPPLEMENT: One 16 oz. bottle of Natural Vitality CALM Magnesium Supplement Drink Mix that helps support healthy magnesium levels and a healthy response to stress
- SUPPORT BALANCED MOOD: Magnesium CALM powder helps manage stress, release tension and relax your mind for a calming experience you can feel (1)
- MAGNESIUM CITRATE SUPPLEMENT: Magnesium carbonate and citric acid, when combined with water, create a solution of magnesium citrate, which is better absorbed than magnesium oxide
- 325 MG OF MAGNESIUM PER SERVING: Contains 325 mg of magnesium per serving to support over 300 cellular processes in your body, including heart and brain function
- FIZZY DRINK MIX: Magnesium carbonate, citric acid, stevia (leaf) extract and natural flavor combine to create a raspberry lemon-flavored powder drink mix that mixes with water to create a fizzy drink
8. Magnesium Effect on Estrogen and Progesterone
Magnesium plays an interesting role in female hormone balance that’s often overlooked. This essential mineral is involved in the production and regulation of both estrogen and progesterone—the two primary female sex hormones.
When you don’t have enough magnesium, your body may struggle with:
- Estrogen metabolism and detoxification
- Progesterone production
- Thyroid hormone activation
- Stress hormone regulation
- Insulin sensitivity
Research suggests that supplemental magnesium may help alleviate PMS symptoms by supporting proper hormone balance. For women experiencing perimenopause or menopause, maintaining adequate magnesium levels can help ease the rocky transition by supporting the body’s ability to adapt to changing hormone levels.
9. Magnesium Effect on Energy, Sleep, and Gut Health
Magnesium’s influence extends beyond hormones to several key areas of women’s health:
Energy Production Magnesium is essential for converting food into energy at the cellular level. Without enough magnesium, ATP (the body’s energy currency) cannot be produced efficiently, leading to fatigue and low energy.
Sleep Quality Magnesium helps regulate neurotransmitters that promote relaxation and sleep. It also maintains healthy levels of GABA, a brain chemical that promotes sleep.
Gut Health The relationship between magnesium and digestive health is complex:
- Magnesium citrate can stimulate bowel movements, beneficial for constipation
- Magnesium glycinate is gentler and less likely to cause digestive upset
- Adequate magnesium supports gut barrier function and healthy gut flora
- Magnesium helps regulate muscle contractions in the digestive tract
For women with IBS or sensitive digestion, the type of magnesium supplement matters significantly. Magnesium glycinate typically causes fewer digestive side effects while still providing the benefits of this important mineral.
10. Cool Stats on Magnesium Absorption
Understanding absorption rates helps explain why certain forms of magnesium may work better for different people:
- Magnesium glycinate has a bioavailability of approximately 80%, making it one of the most absorbable forms
- Magnesium citrate offers about 30-40% bioavailability
- Magnesium oxide, though high in elemental magnesium, has only 4-5% bioavailability- this is why this is typically the less preferred form of magnesium.
These differences matter because they affect how much magnesium actually reaches your cells. According to research cited by Vital Nutrients, “The form of magnesium can significantly impact how much of the mineral your body can use.”
Additionally, certain factors can affect magnesium absorption:
- Vitamin D status (adequate vitamin D improves magnesium absorption)
- Digestive health issues- you need primed digestion to absorb your minerals
- Medications like proton pump inhibitors- they reduce your absorbtion of magnesium
- High doses of zinc or calcium supplements- these high doses can inhibit your ability to absorb other minerals like magnesium.
11. Common Trends in Magnesium Supplementation
Recent trends in magnesium supplementation are:
- Combination formulas: Products combining multiple forms of magnesium to address various health concerns simultaneously
- Targeted formulations: Supplements designed specifically for sleep, hormone balance, or energy
- Topical applications: Magnesium oils and lotions for muscle recovery and relaxation- but use caution with these, they can easily be overdone.
- Time-released options: Formulations that deliver magnesium gradually to improve tolerance
Many healthcare practitioners, including myself, now recommend different magnesium forms for different concerns:
- Magnesium glycinate for sleep, anxiety, and hormone balance
- Magnesium citrate for constipation and detoxification
- Magnesium L-threonate for cognitive function
- Magnesium malate for energy and fibromyalgia symptoms
Conclusion
When comparing magnesium glycinate vs citrate, there’s no one-size-fits-all answer. Your best choice depends on your specific health needs, goals, and how your body responds.
For women primarily concerned with hormone balance, sleep quality, and nervous system support without digestive side effects, magnesium glycinate is likely the better option. Its high bioavailability and gentle nature make it ideal for long-term use.
If occasional constipation, affordability, or quick absorption are your priorities (all while still getting the sleep and relaxation effects) magnesium citrate may be more appropriate. Its laxative effect can be beneficial for digestive health when needed.
Remember that magnesium supplementation works best alongside magnesium-rich foods- so don’t skimp on diet! Be sure to include nuts, seeds, beans, avocado, and leafy greens- and even some dark chocolate- to get magnesium in your diet.
This blog was all about magnesium glycinate vs citrate.
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Dr. Shelley Meyer is a board-certified family physician and Institute of Functional Medicine-certified functional medicine physician, as well as a Registered Dietitian. She is passionate about helping women navigate the roller coaster of perimenopause and postmenopause. She has her own Functional Medicine Practice in Denver, Colorado.
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