Which form of magnesium should you take? Dietitians explain

Magnesium is a nutrient with a wide range of benefits, from reducing muscle pain and improving sleep to supporting more comfortable bathroom visits. In fact, the Council for Responsible Nutrition says that in 2025, one in four supplement users will take magnesium, up from one in five in 2023. Still, 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 may notice.

You can find magnesium in a variety of foods, including almonds, peanut butter, whole grain breads, beans and lentils. However, in supplement form, this essential mineral is usually combined with another compound, which can affect how it is absorbed and how it works in the body.

The two most common options you’ll see are magnesium glycinate and magnesium citrate. While 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.

Note on Supplements: The products included in this list are dietary supplements. Statements about these products have not been evaluated 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 talk to your healthcare provider before adding them to your routine.

Magnesium Glycinate vs. Citrate: Key Differences

“The primary difference comes down to what’s in the magnesium,” explains Johanna Katz, dietitian at Consumer Health Digest. That pairing doesn’t just affect the way the supplement works—it can also affect how well it’s absorbed and the side effects you might experience. Here’s a side-by-side look at how they compare:

What is magnesium glycinate?

Magnesium glycinate is a form of magnesium bound to glycine, “an amino acid involved in calming neurotransmitter activity,” says Katz. Because of this, magnesium glycinate is often used to support sleep, relaxation and stress management, she adds.

While both magnesium and glycine have been shown individually to support sleep quality, it’s worth noting that magnesium glycinate itself has not been studied specifically 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’ll see on supplement labels, in part because it’s easily absorbed by the body. In this form, it binds to citric acid, which Katz says has osmotic properties that draw water into the intestines.

As a result, magnesium citrate can have a mild laxative effect—which, as Katz notes, can be a pro or a con depending on why you’re taking it. For those dealing with constipation, it can be beneficial, as it can help soften stools and promote more regular bowel movements. However, for others, especially at high doses, it can cause loose stools or digestive discomfort.

Side effects, safety and optimal dosage

Magnesium supplements are generally safe and well tolerated. That said, it’s possible to get more magnesium from supplements. “Magnesium from food 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, since their bodies can’t eliminate excess magnesium as effectively, and they should check with a healthcare provider before taking a supplement.

To reduce your risk of side effects, avoid taking more than 350 milligrams of magnesium per day from supplements, which is the tolerable upper intake level for adults. But how much? should do do 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 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 health care provider—especially if you have an underlying health condition or take medication.

Which one should you take?

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 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 main goal is to get better sleep, relax or reduce muscle tension, magnesium glycinate is generally a more comfortable and reliable choice for most people,” says registered dietitian Karen E. Todd says.

• For constipation or digestive aid: “If you’re dealing with occasional constipation or need digestive support, magnesium citrate may be more effective—but it’s important to use it judiciously 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 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 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 our two top picks after testing 16 magnesium supplements.

Magnesium FAQs

Can you take magnesium citrate and glycinate together?

yes In fact, many magnesium supplements offer a wide range of benefits by combining different forms of magnesium. 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 GI side effects, magnesium citrate is effective for increasing magnesium levels. Because of their different compositions, glycinate tends to be a better choice for those looking for relaxation or sleep support, while citrate may be better for people dealing with constipation, he said.

Can magnesium help with sleep?

For some people, yes. Sleepopolis Chief Medical Advisor Dr. According to Raj Dasgupta, magnesium can help with sleep “because it relaxes muscles, calms the nervous system and helps lower cortisol levels. It also plays a role in melatonin production, which helps regulate your circadian rhythm. However, its effects are guaranteed to be well managed.”

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

Meet our experts

• Raj Dasgupta, MD, Chief Medical Advisor for 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 Supplement Dietitian

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