Magnesium Glycinate vs. Citrate: Which Should You Take?

For years, magnesium citrate has been the standard form used in most magnesium supplements.

It’s cheap to produce, absorbed relatively well, and most consumers aren’t even aware there are other options, so most supplement brands don’t bother using anything else. 

And for the most part, this is logical—most kinds of magnesium like magnesium oxide, magnesium chloride, and magnesium malate haven’t consistently proven to be any better than plain ol’ magnesium citrate. 

That said, one challenger has emerged that’s arguably superior: magnesium glycinate. 

If you want the long-story short: magnesium glycinate is generally better absorbed and easier on the gut than magnesium citrate, which makes it a better choice for most people. 

Magnesium citrate isn’t “bad,” and many people can take it without issue, but many also find that it causes gastrointestinal upset. And if that’s you, glycinate is a better choice. 

Key Takeaways

  • Magnesium glycinate generally causes fewer gastrointestinal problems like cramping, bloating, and diarrhea than magnesium citrate or other forms of magnesium, but both forms are effective at raising your body’s levels of magnesium. 
  • Magnesium insufficiency disrupts hundreds of bodily processes, including muscle, immune, and brain function, bone health, and more, and almost half of people don’t get enough from their diet. 
  • The best sources of magnesium are leafy greens, whole grains, and legumes, but if these aren’t a staple in your diet, it’s wise to take around 100 mg of magnesium glycinate per day to ensure you get enough.

The Difference Between Magnesium Glycinate and Citrate

Magnesium citrate is magnesium combined with citric acid, whereas magnesium glycinate is magnesium bound to the amino acid glycine.

Most studies show that both magnesium citrate and glycinate raise magnesium levels more or less equally.

So from a bioavailability standpoint—how well each supplement raises your body’s levels of magnesium—there’s not a huge difference between the two. 

This also means that both are going to offer similar health benefits. While you may hear some people say that glycinate is better for certain health goals like sleep, mood, and so on, and citrate is better for others, this isn’t really true. 

That said, magnesium glycinate has one key advantage over citrate: better absorption in the intestine. 

The chemical structure of magnesium glycinate allows it to pass more easily through the intestinal wall, so it empties quickly from your gut. 

Magnesium citrate, though, hangs out in the intestines for longer and actually draws water into your intestines from the rest of your body, creating a laxative effect. It’s so effective in this regard that it’s used as a laxative before medical procedures like colonoscopies.

Now, if you’re taking relatively small doses of magnesium citrate, this effect is less pronounced, but some people are more sensitive to it than others. 

So, while both magnesium glycinate and citrate are equally effective at raising your body’s levels of magnesium, glycinate does so in a way that’s generally much easier on most people’s stomachs. 

Find the Perfect Supplements for You in Just 60 Seconds

You don't need supplements to build muscle, lose fat, and get healthy. But the right ones can help. Take this quiz to learn which ones are best for you.

Take the Quiz

Should You Take a Magnesium Supplement? 

Magnesium is involved in over 300 enzymatic reactions that keep your body working well, including ones that support muscle function, bone health, immune function, and protection against oxidative stress.

It’s one of those “meta nutrients” like vitamin D or omega-3s that have a profound impact on nearly every process in your body. 

And like vitamin D and omega-3s, the vast majority of people don’t consume enough magnesium. 

For example, about 48% of Americans don’t get enough magnesium from food to reach their daily target. Most people simply don’t eat sufficient quantities of magnesium-rich foods like leafy greens, whole grains, and pumpkin seeds, black beans, and other legumes.

And if you exercise regularly, the case for supplementing with magnesium is even stronger.

Active people lose magnesium through sweat and urine, and put more demand on the systems that need it most—muscle protein synthesis, ATP production, and recovery, to name just a few. And that’s likely why research typically shows keeping magnesium levels topped up is important for performing at your best.

Now, while magnesium is an outstanding supplement, it’s worth noting that the benefits are only seen when correcting an insufficiency or deficiency.

In other words, if you are one of the rare birds that’s getting plenty of magnesium from your diet, taking more in the form of a supplement isn’t going to offer any additional health benefits. 

For example, a 2023 meta-analysis found magnesium reduced depression scores—but only in people with depressive disorder. A 2021 review found it shortened the time to fall asleep by about 17 minutes in people with insomnia, while a 2025 evidence summary found no meaningful sleep impact in healthy adults.

And a 2025 meta-analysis of 38 trials found magnesium lowered blood pressure—but the effect was strongest in people with hypertension or low magnesium levels.

How Much Magnesium Should You Take?

The Recommended Dietary Allowance (RDA) for magnesium is 400–420 mg for men and 310–360 mg for women.

However, the Tolerable Upper Intake Limit—the maximum amount most people can take before side effects become more severe—is 350 mg per day. In the case of magnesium, “side effects,” generally means GI distress—bloating, cramps, loose stool, and diarrhea. 

For most people, this means you should look for supplements that provide 100–200 mg per day, because combined with what you get from food, that gets you to the recommended intake without gettin’ yer colon rollin’.

Find the Best Diet for You in Just 60 Seconds

How many calories should you eat? What about "macros?" What foods should you eat? Take our 60-second quiz to get science-based answers to these questions and more.

Take the Quiz

What to Look for in a Magnesium Supplement

For most people, magnesium glycinate is the better choice. It’s highly bioavailable and, unlike magnesium citrate, digests well for almost everyone. 

You’ll want to find a magnesium glycinate supplement that contains a clinically effective dose of magnesium, is naturally sweetened and flavored, and is tested for ingredient purity and label accuracy by a reputable third-party lab.

And if you want a magnesium supplement that ticks all those boxes, try Legion’s magnesium glycinate gummies. 

They contain 105 mg of magnesium glycinate per serving (3 gummies), they’re naturally sweetened and flavored, and they’re absolutely delicious. 

Try them today: Magnesium Glycinate Gummies (Grape Flavor)

 Want More Content Like This?

Check out these articles:

The post Magnesium Glycinate vs. Citrate: Which Should You Take? appeared first on Legion Athletics.

https://ift.tt/tqSgEKY May 26, 2026 at 06:00PM Legion Athletics

Comments

Post a Comment

Popular posts from this blog

The Complete Guide to Mike Mentzer’s Workout Routine

Image
Most people think building muscle requires doing more—more sets, more reps, and more hours in the gym. Mike Mentzer disagreed. His workout routine took the opposite approach: short, brutally intense workouts followed by long recovery periods. This approach worked for Mentzer and even inspired bodybuilding legends like Dorian Yates to follow his methods. But how did Mentzer train exactly? And does his workout routine hold up to modern science? In this article, you’ll get a full run down of Mentzer’s workout plan, learn what science says about his methods, and learn how to adapt his program for maximum results. Key Takeaways The Mike Mentzer workout routine emphasizes low volume, training to failure, and extended rest between workouts, but these principles don’t align with how most people like to train or what research shows drives muscle growth. Mentzer’s workout plan is a 3-day split (chest and back, legs and abs, and shoulders and arms) with just one heavy set per exercise ...
Read more

How to Do the Triceps Pushdown: Form, Benefits, and Alternatives

Image
The triceps pushdown is one of the simplest and most effective exercises for training your triceps. It’s a fixture in many weightlifting programs because it trains all three heads of the triceps, especially the long head, making it excellent for developing your upper arms. In this article, you’ll learn what the triceps pushdown is, why it’s beneficial, how to perform it with proper form, the best triceps pushdown alternatives, and more. Table of Contents What Is the Triceps Pushdown? Triceps Pushdown: Benefits 1. It trains your entire triceps. 2. It maximizes triceps development. 3. It allows you to train your triceps when your other “pushing” muscles are tired. Triceps Pushdown: Muscles Worked Triceps Pushdown: Form 1. Set up 2. Push down 3. Ascend The Best Triceps Pushdown Alternatives 1. Reverse-Grip Triceps Pushdown 2. Banded Triceps Pushdown 3. Machine Triceps Pushdown 4. Single-Arm Triceps Pushdown 5. Dumbbell Kickback What Is the Triceps Pushdown? The tr...
Read more

Your Next Chest Routine for Mass: 7 Must-Do Pec Exercises

Image
Many gymgoers think that the only exercise you need for a massive chest workout is the bench press. While it’s true that the bench press is one of the very best chest exercise s for gaining size and strength, it’s not enough on its own to develop truly impressive pecs. A true chest routine for mass must include exercises that allow you to train your pecs with heavy weights, through long ranges of motion, and at varying angles. What’s more, these exercises must allow you to lift progressively heavier weights over time, since this is essential for muscle growth.  From my experience training thousands of people, the exercises that work best as the basis of a chest day workout routine are: Barbell bench press Incline barbell bench press Dumbbell bench press Incline dumbbell bench press Close-grip bench press Dip High-to-low cable fly In this article, you’ll learn why these exercises should be the foundation of every good mass-building chest workout program , discov...
Read more