Magnesium Glycinate vs Citrate: Which One Should You Take?
Magnesium is one of the most essential minerals in the human body — involved in over 300 enzyme reactions, from muscle function to nerve signalling to energy production. But not all magnesium supplements are created equal.
Two of the most common forms you’ll see on shelves in Australia are magnesium glycinate and magnesium citrate. They’re both popular — but they do different things.
Here’s the breakdown so you can choose the right one for your body and your goals.
What Is Magnesium Glycinate?
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Form: Magnesium + glycine (an amino acid)
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Absorption: Highly bioavailable, gentle on the gut
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Best for: Sleep, anxiety, muscle relaxation, chronic deficiency
Magnesium glycinate is known for its calming effects. It’s the go-to form if you’re dealing with:
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Stress or anxiety
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Poor sleep
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Tension headaches
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Muscle cramps without digestive side effects
💡 It’s also less likely to cause loose stools, making it ideal for long-term use.
What Is Magnesium Citrate?
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Form: Magnesium + citric acid
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Absorption: Good bioavailability, mild laxative effect
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Best for: Occasional constipation, general use, muscle cramps
Magnesium citrate is often used to support:
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Regular bowel movements
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Mild muscle tension
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Energy production
💡 It’s affordable, effective, and great if you need help with digestion as well as magnesium levels.
Explore Magnesium Citrate Products →
Key Differences: Glycinate vs Citrate
| Feature | Magnesium Glycinate | Magnesium Citrate |
|---|---|---|
| Absorption | High | High |
| Gut Tolerance | Gentle (non-laxative) | May cause loose stools |
| Best For | Sleep, stress, chronic use | Constipation, general use |
| Calming Effect | Strong (due to glycine) | Mild |
| Price Point | Mid to High | Low to Mid |
Which One Should You Take?
If you want support for nervous system balance, better sleep, and relaxation, magnesium glycinate is your winner.
If you’re after digestive regularity, muscle cramp prevention, or overall wellness, magnesium citrate is a solid choice.
Want both? Some people alternate between them depending on what their body needs that day.
Final Word
Don’t waste money on magnesium you can’t absorb. Choose the form that works for your body and your goals.
At GoodnessBox, we only stock bioavailable, practitioner-quality magnesium supplements — no fillers, no guesswork.