Head-to-Head Comparison
Magnesium Glycinate vs Citrate
VS
4 ties
Absorption & Bioavailability
★ Very high — chelated form with excellent bioavailability.
Absorption Rate
High — good bioavailability, better than oxide.
~14% elemental magnesium by weight.
Elemental Magnesium %
~16% elemental magnesium by weight. ★
★ Excellent — very gentle on the stomach.
GI Tolerance
Good — but can cause loose stools at higher doses.
Benefits & Use Cases
★ Excellent — glycine itself promotes sleep and relaxation.
Sleep Quality
Good — raises magnesium levels but no glycine bonus.
★ Excellent — glycine has additional calming effects.
Anxiety & Calm
Good — standard magnesium benefits.
Very effective for muscle relaxation.
Muscle Cramps
Effective for muscle cramps.
Minimal laxative effect.
Constipation Relief
Mild osmotic laxative — helpful for constipation. ★
Effective at 400mg+ elemental.
Migraine Prevention
Effective at 400mg+ elemental.
Practical Considerations
More expensive — $20-40/month.
Cost
More affordable — $10-20/month. ★
Larger capsules due to glycine molecule.
Capsule Size
Moderate capsule size. ★
Mild, slightly sweet taste.
Taste (Powder)
Tart, citrusy taste. More palatable as powder.
Evening — promotes sleep.
Best Time
Any time — morning or evening.
Our Verdict
Magnesium Glycinate is the better choice for most people, especially if your goals are sleep improvement, anxiety reduction, or muscle relaxation. It has superior absorption and minimal GI side effects. Magnesium Citrate is a good budget option and is preferred if you also deal with constipation, as it has a mild laxative effect. Both are far superior to magnesium oxide.