Magnesium Glycinate vs. Citrate: Which Form Is Best?

Confused about what is the best form of magnesium to take? With so many expert opinions and supplements available, it’s no wonder!

Many people find immense benefits from taking supplemental magnesium, which can support sleep, relaxation, emotional well-being, digestive function, and more.

But knowing which form to take (magnesium glycinate vs. citrate, for example) can be confusing, especially if you’re new to supplementation.

In this article, we’ll compare the benefits of different forms of magnesium based on research, discuss how to know if you’re deficient, and learn how to choose a high-quality supplement.

Why Take a Magnesium Supplement?

The Cleveland Clinic and other health authorities have reported that many people are living with lower-than-recommended levels of magnesium.

This is problematic because magnesium is an essential nutrient involved in over 300 bodily reactions related to blood sugar, metabolism, energy production, cognitive processes, bone density, sleep, hormonal balance, emotional well-being, and much more.

Increasing your intake of magnesium-rich foods is the best way to help ensure you’re getting enough absorbable magnesium.

However, many healthcare practitioners also recommend magnesium supplements to help fill daily intake gaps and address deficiencies or insufficiencies.

What is the Best Form of Magnesium Supplement?

Magnesium supplements come in many forms, including:

• Magnesium glycinate and magnesium bis-glycinate are chelated forms, meaning magnesium is bound to glycine, an amino acid, to enhance absorption.
• Magnesium citrate is magnesium bound to citric acid and is commonly used for its laxative effects.
• Magnesium oxide is an inorganic form of magnesium and oxygen ions with a low absorbability rate. It has shown benefits for constipation, heartburn, and headaches, and its bioavailability may be increased when combined with other forms of magnesium.
• Magnesium lactate (magnesium bound to lactic acid) and magnesium malate (magnesium bound to malic acid) may be gentler on the digestive system for some individuals and are considered moderately to well-absorbed.
• Magnesium taurate (magnesium bound to taurine) is speculated to be beneficial for the heart due to its role in cardiovascular health, which is shared by magnesium and taurine.
• Magnesium alpha-ketoglutarate is a form of magnesium that supports the body’s ability to make energy through the oxidations of carbohydrates, proteins, and fats.
• Magnesium aspartate is magnesium bound to aspartic acid, which some studies suggest may be better absorbed than other forms, like magnesium citrate.

There’s also magnesium sulfate, aka Epsom salts, which is magnesium bound to sulfur and oxygen, and magnesium chloride, which is magnesium bound to chlorine, but these are typically used in topical applications only.

The best form of magnesium for you may depend on several factors, including:

• Your current magnesium status
• How your body reacts to supplemental magnesium
• How much magnesium you need to take
• What aspects of health you’re trying to improve
• Your budget
• Your doctor or healthcare provider’s recommendation

We’ll discuss this more in the next section.

Magnesium Glycinate vs. Magnesium Citrate—Which is Best?

Until recently, magnesium citrate was the standard form used in most supplements.

However, magnesium glycinate has quickly become a popular contender and is widely praised in various health circles as the best form.

Advocates of magnesium citrate cite various studies showing its health benefits and absorbability with specific benefits for digestive health and promoting regularity. Plus, it’s generally more affordable.

Magnesium glycinate fans love the fast-emerging research about its superior absorbability and gentleness on the stomach— which means it can be taken in larger doses than other forms without digestive complaints.

So, what’s the best form of magnesium to take?

If you’re looking for an affordable magnesium supplement that can help with regularity, magnesium citrate may be the best choice.

However, if you require larger amounts of supplemental magnesium due to deficiency or insufficiency and/or have had stomach problems when taking magnesium in the past, magnesium glycinate or magnesium glycinate with magnesium malate may be a better option.

Beyond magnesium citrate and glycinate, other people may benefit from multiple forms of magnesium to support heart health, blood sugar balance, or other aspects of well-being.

For example, Country Life’s Target-Mins Magnesium Capsules provide 300 mg of magnesium as magnesium oxide, magnesium aspartate, magnesium taurinate, magnesium citrate, and magnesium alpha-ketoglutarate to support strong bones, healthy heart rhythms, and immune systems.

Talk to your healthcare practitioner for individual recommendations on form and dosage.

Magnesium Glycinate vs. Magnesium Oxide

Both forms of magnesium can help restore magnesium levels and provide similar benefits for the heart, nervous system, metabolism, sleep, muscular, and bone health.

However, magnesium glycinate has a higher absorbability rate than magnesium oxide and will not cause digestive issues if taken at higher doses.

Magnesium oxide may be a better choice if you’re looking for relief from heartburn or constipation.

How Do You Know If You’re Deficient in Magnesium?

Unfortunately, the “test, don’t guess” rule doesn’t apply when determining magnesium status.

This is because less than 1% of your body’s magnesium is found in the blood. The other 99% is stored in bone, muscles, and soft tissues, making it nearly impossible to measure using standard blood or hair analysis.

For this reason, magnesium status is typically determined based on symptomatology, diet, and other lifestyle factors. A doctor or healthcare professional can help you with this.

Signs of Magnesium Deficiency or Insufficiency

Although awareness is increasing, many people, including healthcare practitioners, are unaware of the signs and symptoms of magnesium deficiency or insufficiency.

Some of these could include:

• Muscle weakness, twitching, or cramping
• Leg cramps
• Sleeplessness
• Menstrual cramping
• Emotional distress
• Inability to cope with stress
• Nervous system issues
• Pregnancy complications
• Tremors
• Fatigue
• Nausea
• Stiffness
• Digestive complaints, like constipation
• Heart problems, such as high blood pressure or irregular heartbeat
• Changes in personality
• Numbness and tingling
• Seizures

Of course, these symptoms could also be characteristic of another health concern, so talking to your doctor or healthcare provider is always best.

How Much Magnesium Do You Need Daily?

The recommended daily amount of magnesium for adults, age 19 and up, is between 310 and 420 mg. Magnesium needs are higher during pregnancy. See the National Institutes of Health Office of Dietary Supplements chart below for details.

*Adequate Intake (AI)

Your healthcare practitioner may recommend more or less depending on various factors such as your diet, magnesium status, stress levels, medications you’re taking, and more.

Best Food Sources of Natural Magnesium

Eating more magnesium-rich foods is the best way to increase your magnesium levels.

Some of the best sources of magnesium include:

• Avocados
• Bananas
• Dark Chocolate
• Dark leafy green vegetables like kale, chard, spinach, arugula, etc.
• Fiber-rich whole grains
• Legumes like chickpeas, lentils, and black beans
• Mango
• Nuts and seeds
• Papaya
• Plantains
• Potatoes with the skins on

Including a serving of dark leafy greens, legumes, a banana, mango, or avocado, and a small handful of nuts or seeds daily is a great way to increase your magnesium (and fiber) intake.

Can You Take Too Much Magnesium?

Yes, but it’s uncommon in otherwise healthy people.

However, taking megadoses of magnesium supplements or magnesium in medications can cause a condition known as hypermagnesemia, which can cause symptoms like upset stomach, muscle cramping, diarrhea, facial flushing, irregular heartbeat, and, in severe cases, cardiac arrest or death.

Again, this is not common when taking recommended doses (RDAs) of magnesium in supplements.

The most common forms of magnesium associated with overdose include those found in medications, like antacids, including:

• Magnesium carbonate
• Magnesium chloride
• Magnesium gluconate
• Magnesium oxide

The bottom line is that overdosing on magnesium supplements is extremely rare. However, unless otherwise advised by a healthcare practitioner, it’s best to stick to the RDA (recommended daily allowance) amounts.

Although magnesium supplementation is generally safe, it may be contraindicated for people taking specific medications such as diuretics, heart medications, osteoporosis medications, proton pump inhibitors, or antibiotics.

How to Choose a High-Quality Magnesium Supplement

Choosing a high-quality magnesium supplement can make a positive difference in many aspects of health.

Country Life Vitamins offers multiple magnesium supplementation options, all made in our cGMP-compliant, Certified Gluten-Free, Certified Organic manufacturing facilities.

Some of our magnesium supplements include:

• High Absorption Dual Action Magnesium provides gentle and easy-to-absorb magnesium glycinate with synergistic Vitamin D to support absorption and assimilation
• Magnesium Citrate 250 mg: Provides 250 mg of gentle magnesium citrate per serving to promote healthy magnesium levels and bowel function
• Target-Mins Magnesium Capsules delivers 300 mg of various forms of magnesium, including magnesium oxide, magnesium aspartate, magnesium taurinate, magnesium citrate, and magnesium alpha-ketoglutarate, to support strong bones, healthy heart rhythms, and immune systems
• Chelated Magnesium Glycinate: Offers 400 mg of absorbable, activated magnesium per serving
• Target-Mins Calcium Magnesium: Provides the synergistic bone, nervous system, heart health, and absorption benefits of calcium and magnesium oxide, citrate, aspartate, and taurinate in one formula

Sources Mentioned in this Article:

• “Signs You May Have a Magnesium Deficiency”. The Cleveland Clinic.
• “Magnesium Basics,” Clinical Kidney Journal, Volume 5
• “The efficacy of magnesium oxide and sodium valproate in prevention of migraine headache: a randomized, controlled, double-blind, crossover study”. Acta Neurol Belg.
• “Hypomagnesemia”. [Updated 2023 Nov 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan
• “Magnesium and Man: Implications for Health and Disease”. Physiological Reviews, Volume 96, Issue 1, Pages 1-46
• “Magnesium”. Oregon State University. Linus Pauling Institute Micronutrient Information Center.