Magnesium glycinate vs. citrate: which one should you take?

Magnesium is one of the most commonly deficient minerals in modern diets, and it shows up in everything from sleep quality to muscle cramps. But not all magnesium is created equal.

Glycinate is bound to the amino acid glycine. It's gentle on the stomach, well-absorbed, and tends to be the go-to for sleep and relaxation. If you're taking magnesium in the evening, this is usually the right pick.

Citrate is bound to citric acid. It's also well-absorbed, but has a mild laxative effect — useful if constipation is part of the picture, less ideal otherwise.

Oxide is cheap and poorly absorbed. Skip it unless you specifically want the laxative effect.

For most people optimizing sleep and stress, glycinate at 200–400mg before bed is a reasonable starting point.