Magnesium Citrate vs Glycinate: Which Is Better for You?
Written by Laura Woodley, Qualified Naturopath
Magnesium is one of the most important minerals in the body — involved in over 300 enzymatic processes, including energy production, muscle function, sleep regulation and mood. But not all magnesium supplements are equal, and the form matters enormously for absorption and effect.
The two most common forms in quality supplements are magnesium citrate and magnesium glycinate. Here's what you need to know about each.
Magnesium citrate — what it does best
Magnesium citrate is magnesium bound to citric acid. It's one of the most bioavailable forms available — meaning your body can actually absorb and use it, rather than it passing straight through. It's particularly effective for: energy production (the citrate component enters the Krebs cycle directly), digestive regulation and constipation relief, general magnesium replenishment, and muscle relaxation and recovery.
It has a gentle osmotic effect in the gut, which can be beneficial for those with sluggish digestion — and this is precisely why I chose it for our formula.
Magnesium glycinate — what it does best
Magnesium glycinate is magnesium bound to glycine, an amino acid with its own calming properties. It's very well tolerated, less likely to cause loose stools at higher doses, and is particularly favoured for sleep support, anxiety and stress, and sensitive digestive systems. It's slightly less stimulating to the gut than citrate.
Which should you choose?
For most people, magnesium citrate is the better all-round choice — it's highly absorbable, supports energy, digestion, and sleep, and the evidence base is strong. If you specifically struggle with anxiety and have a sensitive gut, glycinate may suit you better.
What matters most is that you're taking magnesium at all — deficiency is extremely common in the UK population, and most people see meaningful improvements in energy, sleep quality, and stress resilience within 2–4 weeks of consistent supplementation.
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