What’s the Difference Between Magnesium Glycinate and Magnesium Citrate?
Summary: Magnesium is essential for muscle, nerve, bone, and digestive health†. Learn the key differences between magnesium glycinate and magnesium citrate, and how to choose the supplement that’s right for you.
120 mg Magnesium Glycinate Supplement
Chelated magnesium glycinate (also known as magnesium bis-glycinate) is well absorbed without significant laxative effects.
$24.98 Add to cartTable of Contents
- Why Take Magnesium
- Food Sources of Magnesium
- Daily Magnesium Requirements: How Much Do You Need?
- Magnesium Glycinate Benefits
- Magnesium Citrate Benefits
- Magnesium Glycinate vs. Magnesium Citrate: Benefits, Differences & Comparison Chart
- Magnesium FAQs
- Which Magnesium Is Right for Me?
- Choosing the Right Magnesium Supplement for Your Needs
Why Take Magnesium
Magnesium is an essential mineral. Your body can’t make it, so you need to get it from food or supplements. Magnesium is involved in more than 300 biochemical/enzymatic reactions throughout the body.
Magnesium Supports†
- Maintaining muscle function
- Supporting nerve function
- Producing energy
- Maintaining healthy blood pressure†
- Building and maintaining strong bones
- Promoting digestive regularity†
- Supporting protein synthesis
- Maintaining healthy blood sugar†
While many people think of calcium for bones, magnesium is also essential for keeping bones strong, and it plays a key role in keeping digestion moving. About 50–60% of the body’s magnesium is in your bones, with most of the remainder in soft tissues. Less than 1% of total magnesium is in your blood.
Food Sources of Magnesium
The eighth most abundant mineral in the Earth’s crust, magnesium is found in a wide variety of whole, minimally processed foods, including:
- Dark leafy greens like spinach and Swiss chard
- Nuts, including almonds and cashews
- Seeds, such as pumpkin (pepitas), flax and chia
- Peanut and other nut butters
- Whole grains, including brown rice, farro, oatmeal and quinoa
- Beans and lentils
- Avocados, bananas, and papayas
- Dried fruits, including apricots, dates, figs and prunes
- Dark chocolate
Even with a healthy diet, some people still don’t get enough magnesium, especially older adults and people with dietary restrictions. The long-running National Health and Nutrition Examination Survey (NHANES) of 2013–2016 found that about half of Americans (all ages) consume less magnesium than the recommended daily intake.
Daily Magnesium Requirements: How Much Do You Need?
The Recommended Dietary Allowance (RDA) for magnesium is:
Magnesium RDA |
|
|---|---|
| Age and Gender | Magnesium Per Day |
| Men, 19–30 years | 400 mg |
| Men, 31+ years | 420 mg |
| Women, 19–30 years | 310 mg |
| Women, 31+ years | 320 mg |
Note: RDAs for pregnancy and lactation differ and are omitted here.
Magnesium Glycinate Benefits
Magnesium glycinate is magnesium bound to the amino acid glycine. Magnesium glycinate is gentle on the body and well absorbed. Many people choose magnesium glycinate if they:
- Need to take magnesium daily for overall health†
- Want to maintain magnesium levels without digestive side effects
Cooper Complete Magnesium Glycinate contains 120 mg of elemental magnesium per vegetarian capsule.
Magnesium Citrate Benefits
Magnesium citrate is magnesium bound to citric acid. Magnesium citrate is well absorbed but has a mild, natural laxative effect. Because of this, it’s often chosen by people who:
- Want a magnesium supplement that helps with occasional constipation†
- Struggle with regular bowel movements†
Note: The glass-bottled magnesium citrate liquid saline laxative should not be taken regularly as it is too dehydrating.
Magnesium Glycinate vs. Magnesium Citrate: Benefits, Differences & Comparison Chart
Magnesium Forms: Key Differences |
||
|---|---|---|
| Feature | Magnesium Glycinate | Magnesium Citrate |
| Absorption | Well absorbed | Well absorbed |
| Gentle on the stomach | Yes | Less gentle–may cause loose stools† |
| Primary benefit | Maintains magnesium levels without bowel changes | Supports magnesium levels and helps with occasional constipation† |
| Elemental magnesium | 120 mg per vegetarian capsule | Varies by brand |
| Common side effects | Well-tolerated | Loose stools; urgency if taken in higher amounts |
(Bonus: Learn about magnesium supplement benefits for a healthy body.)
Magnesium FAQs
Is there a limit to how much magnesium the average adult should take?
Yes. The tolerable upper intake level (UL) for magnesium supplements is 350 mg for adults. Too much magnesium (even magnesium glycinate) is likely to cause digestive distress and/or loose stools, so it’s important not to take too much magnesium†.
Is magnesium best taken with food or on an empty stomach?
Magnesium can be taken with or without food, so it’s a personal preference. Taking magnesium with food may reduce the chance of stomach upset.
Does food or no food impact absorption?
Magnesium does not need food to be absorbed. Take with food if your stomach is sensitive.
Is it important to take magnesium with water?
Yes. Take magnesium supplements with a full glass of water to help the mineral move through your body. Water (or other fluids) is especially crucial when taking magnesium citrate, particularly if you’re taking it for constipation.
If I forgot to take my magnesium supplements yesterday, is it okay to double up today?
It’s better not to double up your magnesium supplements. Just resume your regular schedule.
Is there anyone who should not take magnesium supplements?
It’s important to talk with your physician or health care provider before adding any supplement to your pillbox, especially if you have kidney disease, are taking medications, or are pregnant.
What’s the best time of day to take magnesium glycinate?
Magnesium glycinate can be taken anytime. Some people prefer evenings because magnesium supports muscle relaxation†.
Is it safe to take magnesium glycinate daily?
For most healthy adults, it’s safe to take magnesium glycinate daily. Your physician or health care provider can check your magnesium levels with routine labs, if needed.
What’s the best time of day to take magnesium citrate?
If you’re taking magnesium citrate for constipation, morning is best so the laxative effect doesn’t interfere with sleep†. If taking prescription medications, take the medications several hours away from when the magnesium citrate is taken, to avoid rushing the medication through the digestive system.
Is it safe to take magnesium citrate daily?
Occasional use of magnesium citrate is fine for most people. Taking magnesium citrate daily as a laxative isn’t usually recommended, so make sure your physician or health care provider directs you to do so.
If I’m taking magnesium citrate as a laxative, how much should I take?
Follow the directions on your product label or your physician’s or health care provider’s advice. Some liquid magnesium citrate is one serving, while others contain a few servings, so it’s important to read the label. Liquid magnesium citrate is truly intended for short-term use only.
Are there any drugs or medications that interact with magnesium?
Several medications interact poorly with magnesium glycinate or magnesium citrate (or any other magnesium supplements). Generally, if you’re unsure about a medication, take magnesium 2–4 hours away from the prescription medication.
Common Medication Interactions With Magnesium |
||
|---|---|---|
| Medication Group | What Can Happen | What To Do |
| Antibiotics (tetracyclines, ciprofloxacin, fluoroquinolones) | Magnesium can bind with the antibiotic and lower its absorption | Take the antibiotic at least 2 hours before or 4–6 hours after magnesium |
| Bone medications (oral bisphosphonates) | Magnesium can block absorption | Take the bisphosphonate first thing with water, nothing else for 30+ minutes; take magnesium at least 2 hours after the medication |
| Thyroid medication | Magnesium (and other minerals) can reduce absorption | Separate by at least 4 hours |
| Diuretics | Some diuretics lower magnesium; others raise it | Talk with your physician or health care provider |
| Proton pump inhibitors (PPIs) | Long-term use can lower blood magnesium levels in some | Talk with your physician or health care provider |
(Bonus: Learn about optimal supplement timing for other vitamins and supplements.)
Which Magnesium Is Right for Me?
Choose Magnesium Glycinate if you:
- Want gentle, daily magnesium support for overall health†
- Have a sensitive stomach or digestive tract
- Prefer a pill form of magnesium
Choose Magnesium Citrate if you:
- Occasionally have constipation
- Want a form that may have a mild bowel-stimulating effect
- Are comfortable with potentially loose stools
Choosing the Right Magnesium Supplement for Your Needs
Both magnesium glycinate and magnesium citrate can help you meet daily magnesium needs. For many people, both supplement options reside on their supplement shelf; the best pick comes down to your goals. If you want gentle, everyday magnesium support† with fewer bathroom visits, Cooper Complete Magnesium Glycinate is the better option. If you occasionally need help with regularity, magnesium citrate can be helpful as long as it’s not relied on as a daily laxative. Work to meet most of your magnesium intake from food, and keep supplements within the typical upper limit of 350 mg per day unless your physician or health care provider advises you differently. Avoid taking magnesium supplements close to certain medications. And take either form with a full glass of water, and with or without food.
(Bonus: Learn more about supplements from the FDA.)
About the Author: Jill Turner is the President of Cooper Complete® Nutritional Supplements, where she oversees product development and customer experience. She enjoys writing about vitamins, supplements, and preventive health to help consumers make informed, science-backed decisions.