# Magnesium Citrate vs. Magnesium Bisglycinate – Which One Should You Take? Magnesium is an essential mineral involved in hundreds of biochemical reactions, including muscle and nerve function, energy production, and sleep regulation. Two well-absorbed supplemental forms often discussed are magnesium citrate and magnesium bisglycinate. Understanding how they differ can help align your choice with specific health goals and tolerance. ## How these forms differ Magnesium citrate is magnesium bound to citric acid, which increases solubility in the gut and often supports faster intestinal absorption. It is frequently used when laxative effects are desirable because it can draw water into the intestines and ease bowel movements. Magnesium bisglycinate (also called magnesium glycinate) pairs magnesium with the amino acid glycine. This chelated form tends to be gentle on the stomach and is associated with stable absorption without the laxative action sometimes seen with citrate. Glycine itself has inhibitory neurotransmitter properties, which may contribute to a calming effect. ## Evidence-based uses and tolerability - Digestive function: Magnesium citrate has clinical use as an osmotic laxative in higher doses and can help relieve occasional constipation. For individuals primarily seeking bowel regulation, citrate is commonly chosen. - Sleep and relaxation: Magnesium bisglycinate is often selected for sleep support because of its tolerability and the potential calming role of glycine. Studies on magnesium and sleep suggest improved subjective sleep measures with magnesium supplementation in some populations, but effects vary by baseline magnesium status and study design. - Muscle cramps and general magnesium repletion: Both forms can contribute to correcting magnesium deficiency and support muscle function. Citrate may act more quickly for acute muscle cramp relief due to faster availability, whereas bisglycinate may be preferred for daily maintenance when gastrointestinal sensitivity is a concern. ## Safety and side effects Typical adult supplemental doses range from about 200 to 400 mg of elemental magnesium per day, adjusted for dietary intake and individual needs. Magnesium citrate can cause loose stools or diarrhea at higher doses; magnesium bisglycinate is less likely to produce this effect but may cause mild drowsiness in some people. Individuals with significant kidney impairment should consult a healthcare professional before using supplemental magnesium. ## Practical considerations - Start low and titrate: Begin with a lower dose to assess tolerance and increase gradually if needed. - Timing: Bisglycinate is often taken in the evening when the goal is sleep support; citrate is commonly taken with meals to reduce potential stomach upset unless intended for bowel regulation. - Consistency: Regular daily intake helps maintain steady magnesium status. For a focused comparison and practical guidance about these two forms, see this overview on magnesium forms: Magnesium citrate vs magnesium bisglycinate explained. Related resources and further reading include a collection of supplement information at Dr. Mercola supplements & natural health and other curated pages such as additional reference. General site information is available at Topvitamine homepage. ## Summary Magnesium citrate and magnesium bisglycinate are both effective for increasing magnesium intake. Choose citrate when targeting digestive effects or occasional constipation; choose bisglycinate when gentleness and potential sleep-support are priorities. Individual response and clinical context should guide selection.