Which magnesium is right for you?

In this article:

• Why magnesium matters
• Magnesium citrate
• Magnesium glycinate
• Side-by-side comparison
• Which Mg is right for you?
• Other forms of Mg
• Always consult a healthcare provider

In this article

• Why magnesium matters
• Magnesium citrate
• Magnesium glycinate
• Side-by-side comparison
• Which Mg is right for you?
• Other forms of Mg
• Always consult a healthcare provider

Magnesium is an essential mineral found in many foods. Anyone searching for magnesium supplements to correct low magnesium, improve sleep, or relieve constipation may be confused by the variety of formulations: magnesium glycinate, magnesium citrate, and more. It’s a good idea to consult a healthcare provider about the best magnesium for your situation before taking over-the-counter generic magnesium supplements. In the case of magnesium deficiency, providers will likely prescribe a specific form and strength.

Why magnesium matters to your body

“Magnesium is the fourth most abundant mineral in the body and plays a role in hundreds of biochemical reactions, including muscle contraction, nerve signaling, and energy production,” says Val Warner, RD, CSSD, CPT, a dietitian and founder of Wellness by Val in Albuquerque, New Mexico. 

Not everyone consumes enough magnesium, which is found in food, dietary supplements, and some medications. Over time, a magnesium deficiency can cause symptoms such as:

• Fatigue
• Muscle weakness or cramps
• Loss of appetite
• Nausea
• Heart arrhythmia 
• Numbness or tingling

Magnesium deficiency requires a medical diagnosis, but some individuals without low magnesium levels take magnesium supplements for other reasons, such as constipation relief or better sleep.

Magnesium citrate: The gut-friendly go-getter 

Magnesium citrate is a form of magnesium mixed with citric acid. “Magnesium citrate is most commonly used for constipation,” says Allison Buttarazzi, MD, a double board-certified physician and co-owner of Maine Street Medical near Portland, Maine. She also says that it is one of the most commonly recommended forms for people with magnesium deficiency.

Absorption and bioavailability

Research suggests that magnesium citrate is the most bioavailable form of magnesium. High bioavailability means the body can easily absorb the mineral from this form of supplementation.  

What makes this magnesium form so bioavailable is also what makes it so great for constipation: Dr. Buttarazzi says magnesium citrate is only partially absorbed into the bloodstream, with the rest traveling to the intestines. In the intestines, magnesium citrate draws water into the stool, softening it so that it can move along more easily. Magnesium citrate typically promotes bowel movements within 6 hours of taking it.

Key benefits

The two key benefits of magnesium citrate supplementation are “bowel regularity” and “magnesium repletion,” Warner says. Very limited research suggests that magnesium citrate could also help with migraine pain.

Magnesium citrate is a laxative, according to The National Library of Medicine’s MedlinePlus. High doses of magnesium citrate are used to clean out the bowels before a colonoscopy. Even in small doses, this magnesium form softens stool to relieve constipation.

Finally, as the most bioavailable form of magnesium, magnesium citrate is commonly prescribed to people with magnesium deficiency. 

Potential drawbacks and considerations

People who are prone to diarrhea or who have other gastrointestinal conditions should consult a healthcare provider before starting magnesium citrate. Because it has a laxative effect, magnesium citrate can cause diarrhea. It’s essential to drink enough water while taking magnesium citrate, as diarrhea increases the risk of dehydration. 

Even over-the-counter supplements can interact with other medications, so it’s always a good idea to talk to a healthcare professional before starting magnesium citrate supplementation. 

Magnesium glycinate: The gentle, high-absorption champion

Magnesium glycinate is a magnesium salt chelated (bound) to the amino acid glycine. Dr. Buttarazzi says it is best known as a gentler form of magnesium for the digestive system. “It’s bound to glycine, an amino acid that has calming properties, which may make it especially supportive for the nervous system,” Warner adds.

Absorption and bioavailability

“[Magnesium glycinate] is generally well absorbed compared to inorganic forms such as magnesium oxide, chloride, or carbonate,” Buttarazzi says. Even though absorption is high, noticeable effects on sleep or nervous system regulation can take weeks. 

Magnesium glycinate is also absorbed in the intestines, but Warner says most people can enjoy the benefits of this magnesium supplement without digestive side effects.

Key benefits

Magnesium glycinate is beneficial for individuals with low magnesium who do not want the digestive effects of magnesium citrate. Other possible benefits of magnesium glycinate supplementation include muscle relaxation, exercise recovery, and sleep support. 

Potential drawbacks and considerations

Magnesium glycinate is generally well-tolerated. Warner warns that high doses can cause gastrointestinal issues, but the risk is much lower with magnesium glycinate than magnesium citrate.

Dr. Buttarazzi says cost can also be a drawback of magnesium glycinate. It tends to have a higher average retail price than other forms of magnesium. As an example, even with a free SingleCare coupon, 60, 100 milligram (mg) capsules of magnesium glycinate cost about $9 at Walgreens pharmacy in zip code 23666. By contrast, 60, 125-mg capsules of magnesium citrate cost about $7 at the same pharmacy. 

(Note: SingleCare discounts can only be applied if your healthcare provider prescribes magnesium.)

Side-by-side: Citrate vs. glycinate at a glance

Which magnesium is right for you?

The best magnesium supplement for you depends on your needs and health goals. For example, stool-softening magnesium citrate might be best for someone with chronic constipation or irritable bowel syndrome with constipation (IBS-C). On the flip side, magnesium glycinate might be the best choice for someone with mildly low magnesium levels who is prone to diarrhea. For general health support, including better sleep and stress management, Warner also recommends magnesium glycinate. 

Regardless of which magnesium supplement you prefer, keep these considerations in mind:

• Start at a low dose. Follow the “start low, go slow” approach even with over-the-counter supplements. Starting with a low dose allows you to gauge how your body reacts to the new substance.
• Stay consistent. Results often take time, so try taking magnesium daily for a few weeks before judging whether you’ve reaped any health benefits.
• Listen to your body. On the other hand, if side effects such as gastrointestinal upset are severe or unrelenting, consider lowering your dose or discontinuing the medication. 
• Check in with your provider. Even generic over-the-counter supplements can interfere with some medications, so consult your provider before starting magnesium. “This is especially important for people with kidney disease or those taking medications that can interact with magnesium,” Dr. Buttarazzi says.

Finally, magnesium supplementation is not always necessary or beneficial. Too much magnesium of any kind can cause unpleasant gastrointestinal side effects. And magnesium toxicity, or magnesium overdose, is rare but possible in individuals with chronic kidney disease. 

Other forms of magnesium to know

Magnesium citrate and magnesium glycinate are two of the most common forms of magnesium supplementation. Other forms include:

• Magnesium chloride. This form of magnesium is also available as a supplement for people with low magnesium levels. Some companies also produce magnesium chloride lotions for muscle soreness — though research on the benefits is limited.
• Magnesium L-threonate. Limited research suggests that this form of magnesium might be beneficial for brain function.
• Magnesium lactate. This form of magnesium is less common in supplement form—but like magnesium glycinate, it is known to be gentle on the digestive system.
• Magnesium oxide. This form of magnesium may be taken for the short-term relief of constipation, upset stomach, or heartburn. 
• Magnesium sulfate. Like magnesium citrate, magnesium sulfate can be an effective short-term solution for constipation. It is also used in Epsom salt for soaking sore muscles.
• Magnesium taurate. This form of magnesium is bound to the amino acid taurine instead of glycinate. Research suggests that this combination may help support blood sugar and blood pressure regulation.

“Magnesium-rich foods are still important and shouldn’t be overlooked,” Warner says. “These include pumpkin seeds, dark chocolate [that is] 70% cocoa or higher, spinach, avocado, black beans, and whole grains.”

Always consult a healthcare provider

Various forms of magnesium may be recommended to people with occasional constipation, muscle cramps, stress, or insomnia. Important considerations include whether you have an underlying health condition and whether a supplement could interact with your other medications.

It is always a good idea to talk to a healthcare provider before adding a new supplement to your daily routine. A healthcare professional familiar with your medical history, conditions, and medications can offer personalized medical advice for your situation.

The SingleCare prices in this article are the most accurate at the time of publishing in ZIP code 23666 as of 2/12/26. Prices vary by pharmacy.