Comparison
Magnesium Glycinate vs Citrate: Which Form?
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Glycinate and citrate are two of the most common magnesium forms on the shelf. This page explains what the research does and doesn’t show about them, so you can read a label with confidence. For the evidence on magnesium itself, see our magnesium guide, and for products see best magnesium supplements.
Side by side
| Magnesium glycinate Magnesium bound to the amino acid glycine (also called bisglycinate) | Magnesium citrate Magnesium bound to citric acid | |
|---|---|---|
| What it is | Magnesium combined with glycine, an amino acid. Labels may say glycinate or bisglycinate. | Magnesium combined with citric acid. |
| Absorption evidence | We have not verified how glycinate ranks, so we make no claim. | A 2021 review of 14 studies found organic forms such as citrate seemed better absorbed than inorganic forms such as oxide. Absorption also depends on the dose. |
| Evidence for health outcomes | The absorption review doesn't tell you which form works best for sleep, blood pressure or cramps, and we don't have evidence to say. | Same: we don't have evidence to say which form works best for any outcome. |
| What to check on the label | The elemental magnesium amount per serving. For example, one 375 mg bisglycinate capsule gives only 85 mg elemental magnesium. | The elemental magnesium amount per serving, not the weight of the whole compound. In our product data, Thorne's citrate powder gives 250 mg per scoop, and the Solgar and Holland & Barrett citrate tablets give 400 mg per 2 tablets. |
| Typical cost (per 365 mg elemental magnesium) | From £0.190 (UK, a glycinate, citrate and malate blend, sale price) or $0.694 (US) to $1.58 (US, NSF Certified for Sport), checked Nov 1 to 3, 2026. | From £0.324 (UK, Holland & Barrett) and £0.332 (UK, Solgar at Holland & Barrett) to $0.949 (US, Thorne, NSF Contents Certified), checked Nov 3, 2026. |
| Who might prefer it | We found no evidence on who does better with each form, so we make no claim. | Same: choose on elemental amount, testing and price. |
Our verdict
We can't say that glycinate or citrate is better. The one absorption review we checked compared organic forms (such as citrate) with inorganic ones (such as oxide), not glycinate with citrate, and it looked at absorption only. Compare products by elemental magnesium per serving, named testing and price per daily dose, as on our best magnesium page.
Where to buy
What the research says about forms
A systematic review of 14 studies comparing forms found that inorganic forms (such as oxide) seemed less well absorbed than organic ones (such as citrate), and that how much is absorbed depends on the dose. That review looked at absorption only. It doesn’t tell you which form works best for sleep, blood pressure or cramps, and we don’t have evidence to say. Source: Pardo MR et al., Nutrition, 2021 (PubMed · DOI).
Read the label for elemental magnesium
“Elemental” means the magnesium itself, not the whole compound. Two capsules can look similar and supply very different amounts. In our product data, one Holland & Barrett capsule has 375 mg magnesium bisglycinate but 85 mg elemental magnesium, while two Bulk capsules supply 384 mg elemental magnesium. The NHS says 400 mg or less a day from supplements is unlikely to cause harm, while the NIH sets an upper limit of 350 mg a day for adults from supplements and medicines. Ask a doctor or pharmacist first if you plan to take more than 350 mg a day. The Solgar and Holland & Barrett citrate tablets give 400 mg per serving, which is above the NIH upper limit of 350 mg a day, so ask a doctor or pharmacist first.
Talk to your doctor or pharmacist
Talk to your doctor or pharmacist before you start any supplement, especially if you are pregnant or breastfeeding, take prescription medicine, or have a health condition. Ask first if you have kidney problems or take osteoporosis tablets, certain antibiotics, water tablets or acid-reducing medicine, because magnesium can interact with them.
FAQ
Is magnesium glycinate better than citrate?
We can’t say. The review we checked looked at absorption only and compared organic and inorganic forms, not glycinate with citrate.
Which form is best for sleep?
The evidence for magnesium and sleep is weak, with only three small, low-quality human trials in older adults so far. The form review did not test sleep.
What does elemental magnesium mean?
It is the amount of magnesium itself, not the weight of the whole compound. Always compare products on this number.
How much magnesium can I take?
The NHS says 400 mg or less a day from supplements is unlikely to cause harm, and the NIH sets 350 mg a day as the upper limit for adults from supplements and medicines. Because the two differ, ask a doctor or pharmacist first if you plan to take more than 350 mg.