What form of magnesium should you take? Nutritionist explains

Magnesium has become an essential nutrient thanks to its many benefits, from easing muscle cramps and improving sleep to supporting more comfortable bowel movements. In fact, the Council for Responsible Nutrition reports that by 2025, one in four supplement users will report taking magnesium, up from one in five in 2023. However, choosing the right magnesium supplement isn’t always simple. That’s because the type of magnesium in the bottle can affect how your body absorbs it — and the benefits you’re most likely to see.

You can find magnesium in many foods, including almonds, peanut butter, whole-grain breads, beans, and lentils. However, in supplement form, this essential mineral is often combined with another compound, which can affect everything from absorption levels to how it functions in the body.

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

Note about dietary supplements: The products included in this list are nutritional supplements. Statements regarding these products have not been evaluated by Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not right for everyone and may interact with other supplements or medications, so talk to your healthcare provider before adding a supplement to your routine.

Magnesium glycinate vs citrate: key differences

“The main difference is in the amount of magnesium attached,” explains Johannah Katz, a nutritionist for Consumer Health Digest. That combination doesn’t just affect how the supplement works — it can also affect how well it’s absorbed and what side effects you might experience. Here’s a close look at how they compare:

What is magnesium glycinate?

Magnesium glycinate is a form of magnesium bound to glycine, “an amino acid associated with calming neurotransmitter activity,” says Katz. For this reason, magnesium glycinate is often used to aid sleep, relaxation and stress management, she adds.

While both magnesium and glycine have been shown to support sleep quality, it’s worth noting that magnesium glycinate itself has not been specifically studied for sleep. Another potential benefit is that magnesium glycinate is 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 will see on supplement labels, in part because it is easily absorbed by the body. In this form, it binds 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 — which, as Katz notes, can be beneficial or harmful depending on why you’re taking it. For those who are suffering from constipation, this can be beneficial as it can help soften stools and promote more regular bowel movements. However, for others, especially at higher doses, it can lead to loose stools or digestive discomfort.

Side effects, safety and optimal dosage

Magnesium supplements are generally safe and well-tolerated. That means you could be getting too much magnesium from supplements. “Magnesium from foods is safe, but high-dose supplements can have the opposite effect, causing stomach upset, diarrhea or even heart rhythm problems,” warns Raksha Shah, a registered dietitian. She adds that people with kidney disease should be especially cautious because their bodies may not remove excess magnesium effectively, and they should check with their healthcare provider before taking supplements.

To reduce your risk of side effects, avoid taking more than 350 milligrams of magnesium per day from supplements, which is the upper tolerable intake level for adults. So how much? should you take? It depends on your diet, magnesium status, and health goals. That said, Katz offers the following general guidelines:

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

• 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, you should check with your healthcare provider — especially if you have underlying health conditions or are taking medication.

Which one should you choose?

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

• For sleep, relaxation or muscle tension: “If your primary goal is better sleep, relaxation, or reduced muscle tension, magnesium glycinate is often a more comfortable and reliable choice for most people,” says registered dietitian Karen E. Todd.

• Treat constipation or support digestion: “If you’re dealing with occasional constipation or need digestive support, magnesium citrate may be more effective — but it’s important to use it with caution to avoid gastrointestinal discomfort,” says Todd.

• To increase overall magnesium levels: If your goal is simply to correct low magnesium levels, both forms can be effective. However, both Katz and Todd note that glycinate is often the better choice because it tends to be more easily tolerated.

• Regarding budget considerations: Magnesium glycinate supplements are typically more expensive, making magnesium citrate a more budget-friendly option for supporting overall magnesium intake.

Top Magnesium Supplements

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

Frequently asked questions about magnesium

Can you take magnesium citrate and glycinate together?

Correct. In fact, many magnesium supplements combine different forms of magnesium to provide even more benefits. If you are taking separate supplements, be careful not to exceed 350 milligrams of elemental magnesium per day.

Is glycinate better than citrate?

Not necessarily. While magnesium glycinate is less likely to cause gastrointestinal side effects, magnesium citrate is also effective in increasing magnesium levels. That said, because of their different ingredients, glycinate tends to be a better choice for those looking to relax or aid sleep, while citrate may be better for those dealing with constipation.

Can magnesium help sleep well?

For some people, yes. According to Dr. Raj Dasgupta, chief medical advisor at Sleepopolis, magnesium can help with sleep “as it aids in muscle relaxation, calms the nervous system and can help reduce cortisol levels. It also plays a role in the production of melatonin, which helps regulate your circadian rhythm. However, its effects are not guaranteed, so it’s best to manage expectations.”

Keep in mind that magnesium may be more effective for people with a deficiency or low magnesium levels, according to a 2021 review published in Cureus.

Meet our experts

• Raj Dasgupta, MD, chief medical advisor of Sleepopolis

• Johanna 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 Nutritional Supplements

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional about your health questions.