Absorption Rate
GlycinateHigh (95%)
CitrateHigh (90%)
Side-by-side analysis
Magnesium Glycinate vs Magnesium Citrate
Both popular magnesium forms support sleep and relaxation, but differ in absorption rate and digestive effects.
Detailed Comparison
| Feature | Glycinate | Citrate |
|---|---|---|
| Absorption Rate | High (95%) | High (90%) |
| Digestive Comfort | Gentle, no laxative | Mild laxative effect |
| Taste | Neutral | Slightly acidic |
| Sleep Support | ★★★★★ | ★★★★ |
| Price/Month | $12-15 | $8-12 |
| Best For | Sleep optimization | Digestive health |
Digestive Comfort
GlycinateGentle, no laxative
CitrateMild laxative effect
Taste
GlycinateNeutral
CitrateSlightly acidic
Sleep Support
Glycinate★★★★★
Citrate★★★★
Price/Month
Glycinate$12-15
Citrate$8-12
Best For
GlycinateSleep optimization
CitrateDigestive health
Key Benefits
Magnesium Glycinate
- +Highest bioavailability
- +Gentle on stomach
- +Supports neural relaxation
- +Aids muscle recovery
- +No laxative effects
Magnesium Citrate
- +Most affordable
- +Natural mild laxative
- +Faster absorption
- +Good for regularity
- +Low bloating risk
Dosage Comparison
Recommended Dosage
Magnesium Glycinate
—Typical: 200-400mg daily
—Best time: 1-2 hours before bed
—Maximum: 500mg per day
Magnesium Citrate
—Typical: 150-300mg daily
—Best time: Any time with food
—Maximum: 400mg per day
Safety & Side Effects
Side Effects Comparison
Glycinate
✅ Very rare side effects
—Minimal risk of digestive upset
—Dizziness only at high doses
—Generally very safe for long-term use
Citrate
⚠️ Digestive effects
—Mild laxative is common
—Bloating or cramping in sensitive people
—Best taken with food
Our Recommendation
Final Recommendation
Choose Magnesium Glycinate if:
—Sleep quality is priority
—You have sensitive digestion
—Budget allows premium form
Choose Magnesium Citrate if:
—You need natural laxative
—Budget is limited
—Digestive health is secondary goal