Magnesium is essential for healthy muscles, nerves, bones, and blood sugar regulation, helping support more than 300 chemical reactions in the body. Yet, an estimated 45 percent of Americans may have inadequate magnesium intake, making supplementation a serious consideration for many people. If you’ve ever shopped for a magnesium supplement, you’ve likely noticed several different forms, raising an important question: what’s the difference between magnesium glycinate and magnesium citrate? To break it down, we spoke with Morgan Walker, MS, RD, LDN, Sports Nutrition and Wellness Manager and Adjunct Professor at Lebanon Valley College.

Magnesium glycinate and magnesium citrate have different effects on the body, particularly when it comes to the gastrointestinal tract. Magnesium citrate has an osmotic effect, meaning it draws water into the bowel, stimulating bowel movements. Magnesium glycinate, on the other hand, is generally considered well tolerated and may be a better option for people who experience gastrointestinal side effects from forms like citrate.

Ultimately, taking either magnesium glycinate or citrate comes down to your individual needs, including how your body responds to each form. As always, talk with your doctor or a registered dietitian before adding a new supplement to your routine.

Related: Magnesium vs. Melatonin: Which Supplement is Better for Improving Sleep Quality?

Should You Take Magnesium Glycinate or Citrate?

Magnesium glycinate may be a good option for anyone looking to supplement magnesium without a laxative effect, particularly if they’ve experienced gastrointestinal discomfort or loose stools with other forms of magnesium. It may also have a place in a broader sleep-support strategy. In a 2025 randomized, placebo-controlled trial of 155 adults with self-reported poor sleep, 250 mg of elemental magnesium from magnesium bisglycinate modestly improved insomnia severity after four weeks.

“Magnesium citrate could make more sense when constipation relief is also a goal since it can also promote bowel movements, which is why magnesium-containing products are sometimes used as laxatives. But still, individual tolerance varies,” Walker explains.

Related: Doctors Say These Are the 2 Most Underrated Supplements for Healthy Aging

Experts

Morgan Walker, MS, RD, LDN, Sports Nutrition and Wellness Manager and Adjunct Professor at Lebanon Valley College

Sources

Challenges in the Diagnosis of Magnesium Status. Nutrients, 2018

Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial. Nature and Science of Sleep, 2025

This story was originally published by Men’s Journal on Sep 8, 2026, where it first appeared in the Health section. Add Men’s Journal as a Preferred Source by clicking here.