Magnesium glycinate vs citrate: which one is for you?

Magnesium is one of the most searched supplements in the US, and the two forms people compare most are glycinate and citrate. Both deliver magnesium. The difference is what the magnesium is bound to, and that changes how it feels in your body.

Magnesium citrate

Citrate is magnesium bound to citric acid. It is well absorbed, and it also draws water into the intestines. That is why many people use it for occasional constipation, and why some people find it too loose on the stomach as a daily supplement.

Magnesium glycinate

Glycinate is magnesium bound to the amino acid glycine. It is generally gentler on digestion, which makes it a common choice for people who want magnesium every day, often in the evening as part of a wind-down routine.

Do you need extra magnesium?

Magnesium is found in leafy greens, nuts, seeds, beans and whole grains. Dietary surveys show many people in the US get less than the recommended amount from food alone, according to the NIH Office of Dietary Supplements. The same source sets the upper limit for magnesium from supplements at 350 mg a day for adults, unless a doctor advises otherwise.

How to choose

• Want a daily, easy-on-the-stomach option for your evening routine: glycinate.
• Want help with occasional constipation: citrate.
• Have kidney problems or take prescription medication: talk to your doctor first.

Our nº01 is magnesium glycinate, made for the evening.

This article is for general information and is not medical advice.