Magnesium Glycinate vs Citrate: Which Type is Best for You?

When it comes to the dietary supplements you're considering taking, magnesium is likely on your radar. Magnesium supplements offer a number of benefits, including supporting heart, brain, and bone health. Over 300 enzymes in your body need it to perform critical functions. And yet, most of us don't get enough magnesium through diet alone. This is where supplements come in.

But there are different types of magnesium supplements, which can incorporate one or several different forms of magnesium. Your body absorbs these different forms uniquely, meaning you're ultimately getting a different amount than someone taking the exact same formula and dosage. Furthermore, the best approach to magnesium supplementation might vary from person to person, as some types of magnesium might be more well-tolerated than others.

So how do you know which magnesium supplement to take? In this article, we'll be focusing primarily on two types: magnesium glycinate and magnesium citrate. We'll also touch on other forms of magnesium supplements.

What is magnesium citrate?

Magnesium citrate is a form of magnesium salt combined with citric acid, also known as citrate. A science-backed magnesium supplement that contains magnesium citrate supports overall whole body health, including cardiovascular function. By mass, it provides up to 11.3% elemental magnesium.

Importantly, magnesium citrate is an organic salt because it's complexed with citrate and not a mineral such as chloride or phosphate. Compared to inorganic magnesium salts, organic magnesium salts are more bioavailable—but elemental magnesium levels are lower.

Indeed, one of magnesium citrate's biggest strengths is that it has high bioavailability because of its high solubility, and it's also affordable. Supplements with high bioavailability are more effective since the body can absorb them more easily. Supplementing with magnesium citrate is an effective way to help boost your magnesium levels.

Life Extension utilizes magnesium citrate to provide rapid uptake of elemental magnesium alongside magnesium oxide that’s been specifically formulated with timed-release microbeads for long-term release (over a six-hour time period) in its Extend-Release Magnesium supplement. We also offer a formula that utilizes magnesium citrate with magnesium oxide and magnesium succinate. Both these formulas support bone and cardiovascular health.

Note: some forms of magnesium do have a laxative effect. These are usually labeled specifically for this purpose and tend to come in a powder that can be mixed in water to create an oral formula. Not all magnesium citrate formulas are intended to be laxative, however. Always follow the dosage on the label and avoid taking too much magnesium to avoid this laxative effect.

What is magnesium glycinate?

On the other hand, we have magnesium glycinate, which comes from a salt formed with glycine, as opposed to citrate. Glycine is an amino acid that functions as an inhibitory neurotransmitter. It's sometimes used as a standalone supplement to promote sleep.

Magnesium glycinate contains up to 14.1% elemental magnesium by mass; however, most magnesium glycinate supplements available contain 10% to 12%, so doses are typically around 100 to 120 mg of magnesium.

Is magnesium glycinate or citrate better?

So, when it comes to magnesium citrate vs. glycinate, which one prevails? Magnesium citrate is a more common choice to promote heart and bone health. Both are highly bioavailable forms of magnesium that support whole-body health, but everyone's biology is different, so it will depend on your preferences. Consult your doctor or nutritionist to see which option is best for you.

What are other forms of magnesium?

Aside from magnesium citrate and glycinate, magnesium is available in different forms that have their own specific percentages of elemental magnesium, as well as varying levels of bioavailability/absorption. Here are some of your options:

• Magnesium oxide

  : Magnesium oxide (MgO) is the magnesium salt of oxygen. Because it has poor solubility, it has lower bioavailability. However, this allows it to release magnesium over time. It contains 61% elemental magnesium by mass.

• Magnesium chloride

  : Magnesium chloride (MgCl₂) is an inorganic form of magnesium, and like magnesium oxide, it also has low bioavailability.

• Magnesium threonate

  : What's innovative about the L-threonate form of magnesium is it works with the brain to support memory and cognitive health. Life Extension's Neuro-Mag® Magnesium L-Threonate formula is 7.2% magnesium. In 2,000 mg, we obtain 144 mg of magnesium.

• Magnesium malate

  : Magnesium malate contains malic acid, which is naturally found in things like fruit and wine.

• Magnesium sulfate

  : This is magnesium combined with sulfate (MgSO4). It's also referred to as Epsom salt. Although it has a poor taste, this magnesium supplement can be consumed orally. Some people will dissolve it in bathwater to help soothe their muscles, although the evidence for this is lacking. Magnesium sulfate contains 10% elemental magnesium by mass.

Magnesium absorption: What form of magnesium is best absorbed?

Generally, magnesium glycinate and magnesium citrate are both well absorbed by the body—which is why many magnesium supplements commonly utilize these forms. However, studies suggest that magnesium acetyl taurate can help increase serum and brain levels of magnesium.

And, organic salts of magnesium—which will include citrate and glycinate—provide better absorption because they are more water soluble than inorganic magnesium forms.

What is the best type of magnesium supplement?

This depends on your needs, goals, and current magnesium status. If you want something for general, whole-body health and to maintain optimal magnesium levels, magnesium glycinate is a good choice. If you want to increase your magnesium levels with a formula that offers more brain-boosting benefits, something like magnesium L-threonate is going to be a better option.

How do I know if I need a magnesium supplement?

If you're ever unsure of which form is the right fit for you, speak with your medical professional. You can take a magnesium lab blood test to check your current blood serum levels.

What should I look for when buying magnesium?

When looking for magnesium (or any) supplements, choose a reputable company that offers high-quality products made with responsibly sourced ingredients. The nutrition labeling should be thorough and transparent with no hidden ingredients.

Furthermore, the supplement should cater to your specific needs. It's always a smart idea to speak with your medical professional before starting to take any new supplements to ensure that they're a safe and effective option for you.

References

• Ates, Mehmet et al. "Dose-Dependent Absorption Profile of Different Magnesium Compounds." Biol Trace Elem Res., December 2019, https://pubmed.ncbi.nlm.nih.gov/30761462/  
• Blancquaert, Laura et al. "Predicting and Testing Bioavailability of Magnesium Supplements." Nutrients, July 2019, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6683096/
• Felice, Valeria D. et al. "Bioaccessibility and Bioavailability of a Marine-Derived Multimineral, Aquamin-Magnesium." Nutrients, July 2018, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6073474/
• Guerrera, Mary P., MD et al. "Therapeutic Uses of Magnesium." American Family Physician, July 2019, https://www.aafp.org/afp/2009/0715/p157.html
• Marcin, Ashley. "How to Use Magnesium Citrate for Constipation." Healthline, April 2021, https://www.healthline.com/health/digestive-health/magnesium-for-citrate-constipation
• Shen, Yanling et al. "Treatment Of Magnesium-L-Threonate Elevates The Magnesium Level In The Cerebrospinal Fluid And Attenuates Motor Deficits And Dopamine Neuron Loss In A Mouse Model Of Parkinson's disease." Neuropsychiatr Dis Treat., November 2019, https://pubmed.ncbi.nlm.nih.gov/31806980/
• Uysal, Nazan et al. "Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?." Biol Trace Elem Res., January 2019, https://pubmed.ncbi.nlm.nih.gov/29679349/
• Yablon, Lisa A. et al. "Magnesium in Headache." Magnesium in the Central Nervous System, 2011, https://www.ncbi.nlm.nih.gov/books/NBK507271/