Magnesium glycinate guide
Magnesium glycinate vs citrate: which one for sleep, stress or constipation?
Glycinate is gentle on the gut; citrate absorbs well but loosens stools. How they compare on elemental magnesium, side effects, uses and price per 100 mg.
Glycinate vs citrate is the most common magnesium question after "which form is best". The honest answer is that they are both fine forms with different side-effect profiles.
Side by side
| Magnesium glycinate | Magnesium citrate | |
|---|---|---|
| Bound to | Glycine (an amino acid) | Citric acid |
| Magnesium by weight (approx.) | 14% | 16% |
| Absorption | Good | Good |
| Effect on the gut | Gentle | Draws water into the bowel; can loosen stools |
| Common use | Daily supplement, evening dose | Daily supplement, constipation |
| Typical form | Capsules, powder | Powder, capsules, liquid |
Approximate figures. Check the Supplement Facts panel for the elemental amount.
For sleep and stress
Glycinate is the form sleep forums favor. The evidence for magnesium and sleep is modest in general: small trials, mostly in older adults, found modest improvements. A 2021 review of those trials rated the evidence low quality. There is no good head-to-head evidence that glycinate beats citrate for sleep. Glycinate's advantage is that it is less likely to send you to the bathroom at night.
For constipation
Citrate draws water into the intestine and is used as a laxative at higher doses. As a daily supplement at moderate doses it is usually tolerated, but people with sensitive stomachs often notice it. If constipation is the problem you are trying to solve, citrate may be the better fit; ask a doctor if it is persistent.
How much
- RDA: 400–420 mg a day for adult men, 310–320 mg for women, from food and supplements combined.
- Upper limit for supplemental magnesium: 350 mg a day for adults, because higher doses commonly cause diarrhea. Food magnesium does not count toward this limit.
- People with kidney disease should not take magnesium supplements without a doctor.
The label trap
Both forms are often sold with the compound weight on the front. "Magnesium glycinate 500 mg" is about 70 mg of magnesium. The Supplement Facts panel should show elemental magnesium, with the form in parentheses. Watch for blends: (as magnesium bisglycinate, magnesium oxide) means oxide is mixed in. See magnesium glycinate label math.
Price per 100 mg elemental
Our magnesium list covers glycinate and bisglycinate, priced per 100 mg of elemental magnesium:
| Product | Store | Per 100 mg elemental | vs Pure Encapsulations |
|---|---|---|---|
| Micro Ingredients Pure Magnesium Glycinate 400mg Per Serving · 240 Capsules | Micro Ingredients | $0.06 | 73% less |
| NOW Foods Magnesium Bisglycinate Powder · 8 oz | Vitacost | $0.06 | 73% less |
| Piping Rock Magnesium Glycinate · 375 mg · 130 Quick Release Softgels | Piping Rock | $0.07 | 68% less |
| Nutricost Magnesium Glycinate Powder · Unflavored | Nutricost | $0.08 | 64% less |
| Dr. Tobias Magnesium Bisglycinate | Dr. Tobias | $0.12 | 45% less |
| Pure Encapsulations Magnesium (Glycinate) · 180 Capsules popular brand | Vitacost | $0.22 | — |
Prices checked November 7, 2026. Store prices change; the price at checkout is final. See the full magnesium list
Other forms, briefly
- Oxide: most magnesium per pill, least absorbed, often laxative.
- Malate: well absorbed; popular with people who dislike glycinate.
- L-threonate: marketed for the brain, little magnesium per capsule, expensive per 100 mg.
- Chloride and sulfate: used in topical products and salts; sulfate (Epsom salt) is a laxative taken by mouth.
Frequently asked questions
Is magnesium glycinate or citrate better for sleep?
Neither has strong head-to-head evidence. Glycinate is usually preferred because it is gentler on the gut.
Does magnesium citrate make you poop?
It can. Citrate draws water into the bowel, and larger doses act as a laxative. Glycinate is less likely to do this.
Can I take magnesium glycinate and citrate together?
Yes, as long as the combined supplemental magnesium stays within 350 mg a day unless a doctor advises more.
Which has more magnesium, glycinate or citrate?
Citrate has slightly more magnesium by weight, about 16% versus about 14%. Compare products by the elemental amount on the back label.
Sources
Every price on the list is worked out the same way, and checked daily.
See the magnesium glycinate price comparisonCheaper alternatives to Pure Encapsulations magnesiumCheaper alternatives to Thorne magnesiumCheaper alternatives to Nature Made magnesiumPure Encapsulations vs Micro Ingredients magnesiumThorne vs Micro Ingredients magnesiumNature Made vs Micro Ingredients magnesium
This is general information about prices and labels, not medical advice. Ask a doctor or pharmacist before starting a supplement, especially if you are pregnant, take medication, or have a health condition. These statements have not been evaluated by the Food and Drug Administration, and no supplement here is intended to diagnose, treat, cure, or prevent any disease. We don't sell the products; how we make money.
