Magnesium Glycinate vs Citrate: Which Should You Take?

Updated 6/25/2026

The Verdict

Choose glycinate for sleep and anxiety (the glycine provides additional calming benefits). Choose citrate if you also deal with constipation or want a more affordable option for general magnesium supplementation.

Side-by-Side Comparison

	Magnesium Glycinate	Magnesium Citrate
Absorption	Excellent (chelated)	Good (organic salt)
Best For	Sleep, anxiety, muscle relaxation	Constipation, general supplementation
GI Tolerance	Very good	May cause loose stools
Price (30 day)	-25	-15
Typical Dose	200-400mg before bed	200-400mg with meals
Pros	Best absorbed form Calming effect (glycine) Minimal GI side effects Best for sleep and anxiety	Good absorption Helps constipation More affordable Widely available
Cons	More expensive Larger pill size Less effective for constipation	Can cause diarrhea Less calming effect Not ideal for sleep

Supplement Deep-Dives

Supplement

Magnesium

Benefits, dosage, and side effects for Magnesium.

Which is Best For You?

Sleep and relaxationMagnesium

Anxiety and calmingMagnesium

Relieving constipationMagnesium

Budget-friendly optionMagnesium

Related Condition

Condition

Sleep Disorders

Explore more guides and remedies for Sleep Disorders.