Which magnesium form should you take? Dietitians explain

Magnesium has become a nutrient of choice thanks to its wide range of benefits, from relieving muscle cramps and improving sleep to promoting more comfortable bathroom visits. Actually, Council for Responsible Nutrition It reports that a quarter of supplement users said they were taking magnesium in 2025, up from one in five in 2023. However, choosing the right magnesium supplement is not always easy. This is because the type of magnesium in the bottle can affect how your body absorbs it and the benefits you’re likely to notice.

you can find magnesium It is found in a variety of foods, including almonds, peanut butter, whole grain bread, beans and lentils. But in supplement form, this essential mineral is typically paired with another compound, which can affect everything from how well it’s absorbed to how it works in the body.

Two of the most common options you’ll see are magnesium glycinate and magnesium citrate. Although both can help increase your magnesium levels, they are often used for different purposes. Here’s a closer look at how they compare and how to decide which one is right for you.

A note about supplements: The products on this list are nutritional supplements. Statements regarding these products have not been evaluated by us. Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not suitable for everyone and may interact with other supplements or medications; So check with your healthcare provider before adding a supplement to your routine.

Magnesium glycinate and citrate: key differences

“The main difference has to do with what magnesium is attached to,” explains dietitian Johannah Katz of Consumer Health Digest. This pairing doesn’t just affect how the supplement works; It can also affect how well it is absorbed and what side effects you may experience. Here’s a side-by-side look at how they compare:

What is magnesium glycinate?

Magnesium glycinate is a form of magnesium bonded to glycine, “an amino acid that plays a role in calming neurotransmitter activity,” Katz says. That’s why magnesium glycinate is often used to support sleep, relaxation and stress management, he adds.

Both magnesium And glycine It’s worth noting that magnesium glycinate itself has not been researched specifically for sleep, although it has been shown to support sleep quality on an individual basis. Another potential benefit is that magnesium glycinate well absorbed and is generally gentle on the stomach, making it less likely to cause unwanted gastrointestinal side effects.

What is magnesium citrate?

Magnesium citrate is one of the most common forms of magnesium you’ll see on supplement labels, in part because it is easily absorbed by the body. In this form, it’s bound to citric acid, which Katz explains has osmotic properties that draw water into the intestines.

As a result, magnesium citrate may have a mild laxative effect; As Katz points out, this can be an advantage or disadvantage depending on why you’re buying it. For those dealing with constipation, this can be beneficial because it can help soften stool and promote more regular bowel movements. But for others, especially at higher doses, it can lead to loose stools or digestive upset.

Side effects, safety and optimal dosage

Magnesium supplements are generally safe and well tolerated. However, it is possible to get too much magnesium from supplements. “Magnesium from foods is safe, but high doses of supplements can backfire, causing stomach upset, diarrhea, and even heart rhythm problems,” warns Raksha Shah, a registered dietitian. He adds that people with kidney disease should be especially careful because their bodies may not be able to clear excess magnesium effectively and should consult a healthcare professional before taking supplements.

Avoid getting more than 350 milligrams of magnesium per day from supplements to reduce the risk of side effects. tolerable upper intake level for adults. So how much? should do are you taking it? It depends on your diet, magnesium status, and health goals. However, Katz offers the following general guidelines:

• Magnesium glycinate (for sleep and relaxation): 100 to 200 milligrams of elemental magnesium, although some individuals may benefit from slightly higher doses

• Magnesium citrate: 150 to 300 milligrams of elemental magnesium (“Higher doses increase the likelihood of a laxative effect,” notes Katz.)

Before starting a new supplement, it’s always a good idea to check with your healthcare provider; especially if you have underlying health problems or are taking medications.

Which one should you buy?

The best way to determine which form of magnesium and how much is right for you is to talk to a doctor, registered dietitian, or other healthcare professional. But there are some general guidelines based on differences in effects and side effects.

• For sleep, relaxation or muscle tension: “If your main goal is better sleep, relaxation, or reducing muscle tension, magnesium glycinate is generally the more comfortable and reliable option for most people,” says the registered dietitian Karen E. Todd.

• For constipation or digestive support: “If you deal with occasional constipation or need digestive support, magnesium citrate may be more effective—but it’s important to use it carefully to avoid gastrointestinal upset,” says Todd.

• To increase magnesium levels in general: If your goal is simply to correct low magnesium levels, either form can be effective. However, both Katz and Todd note that glycinate is often a better choice because it is easier to tolerate.

• For budget considerations: Magnesium glycinate supplements are generally more expensive, making magnesium citrate a more budget-friendly option to supplement overall magnesium intake.

Best magnesium supplements

There is no shortage of magnesium glycinate, citrate, and combination supplement options. While there are many factors to consider, including formulation, third-party testing, dosage, and more, after testing 16 magnesium supplements, here are our top picks.

Kelli McGrane, MS, RD

Supplement form: Gummy | Magnesium type: Magnesium citrate | Serving size: 3 chewing gum | Magnesium per serving: 300 mg

Nordic Naturals is well-regarded in the supplement space for its commitment to transparency. Each product is tested for label accuracy, with certificates of analysis available on the company website. For this reason, it has been my preferred brand for years and these lavender flavored gummies It has become a regular part of my routine.

As someone who deals with occasional constipation, I’ve found that taking three gummies a day (two in the morning and one at night) helps promote regularity without overdoing it.

Magnesium FAQ

Can you take magnesium citrate and glycinate together?

Yes. In fact, many magnesium supplements combine different forms of magnesium to provide a broader range of benefits. If you take separate supplements, be careful not to exceed 350 milligrams of elemental magnesium per day.

Is glycinate better than citrate?

Not necessarily. Although magnesium glycinate is less likely to cause GI side effects, magnesium citrate is just as effective at raising magnesium levels. However, due to their different composition, glycinate tends to be a better option for those looking for relaxation or sleep support, while citrate may be better for people dealing with constipation.

Can magnesium help sleep?

For some people, yes. Accordingly Dr. Raj DasguptaSleepopolis’ chief medical advisor says magnesium may aid sleep “because it promotes muscle relaxation, calms the nervous system, and can help lower cortisol levels. It also plays a role in the production of melatonin, which helps regulate your circadian rhythm. But its effect is not guaranteed, so it’s best to manage expectations.”

Note that magnesium may be more effective for people who are deficient or have low magnesium levels, according to a study. 2021 review published on Cureus.

Meet our experts

• Raj Dasgupta, MD, chief medical advisor for Sleepopolis

• Johannah Katz, MA, RD, registered dietitian at Consumer Health Digest

• Raksha Shah, MA, RDN, registered dietitian at Wisebite Nutrition

• Karen E. Todd, RD, CSCS, EP-C, CISSN, founder of The Supplement Dietitian

Our health content is for informational purposes only and does not constitute professional medical advice. Consult a medical professional with any questions you have about your health.