Magnesium Glycinate vs Citrate: What Is the Difference?

Magnesium glycinate and magnesium citrate are two of the most widely sold forms of magnesium in the UK. They sit side by side on the shelf, they often cost about the same, and the labels can look confusing. This guide explains what each one is, how to read the numbers on the label and what to think about when choosing between them.

What is magnesium?

Magnesium is an essential mineral, which means we need to get it from our diet. Good food sources include spinach and other green leafy vegetables, nuts, seeds, beans, lentils and whole grains. The Nutrient Reference Value (NRV) used on UK food labels is 375 mg per day for adults.

Magnesium contributes to a reduction of tiredness and fatigue. Magnesium contributes to normal psychological function. Magnesium contributes to normal muscle function. Magnesium contributes to the maintenance of normal bones.

Where do the different forms come from?

Magnesium is never sold on its own as a pure metal. In a supplement it is always bound to another compound, and that compound gives the form its name.

Magnesium glycinate

Magnesium glycinate is magnesium bound to glycine, the smallest amino acid. You will also see the name magnesium bisglycinate, which describes one magnesium atom bound to two glycine molecules. It is often described as a chelated form. Glycine is relatively heavy, so glycinate usually provides around 14 to 20% elemental magnesium by weight, depending on the raw material.

Magnesium citrate

Magnesium citrate is magnesium bound to citric acid, the same acid found naturally in lemons and limes. It typically provides around 16% elemental magnesium. Citrate is also used in larger amounts in some laxative products, so it is worth knowing that taking more magnesium than the label directs may have a laxative effect.

Forms and what to look for on a label

The most important number on any magnesium label is the elemental magnesium figure. A capsule containing 650 mg of magnesium glycinate does not contain 650 mg of magnesium. Look for:

• the weight of the magnesium compound per capsule
• the elemental magnesium per capsule and per daily serving
• the %NRV, which should be calculated from the elemental figure
• the number of capsules in a serving
• any added fillers, binders or flow agents
• the capsule type, for example plant-based HPMC

Once you have the elemental figure, you can compare any two products fairly, whatever form they use.

How people take it

Take magnesium as stated on the label and do not exceed the recommended daily dose. Some labels suggest taking it with a meal, and if yours does, follow that. If you take more than one product containing magnesium, such as a multivitamin and a separate magnesium, add the elemental amounts together.

Glycinate or citrate: how to choose

There is no single right answer, and we would rather explain the differences than pretend one is best for everyone. People tend to decide on practical points: the elemental amount per capsule, the number of capsules they are happy to take, whether the label suggests taking it with food, and price per serving. If you have found that one form suits your stomach better than another, that is a perfectly sensible reason to stay with it.

Who should check with a doctor or pharmacist first

Speak to your doctor or pharmacist before taking magnesium if any of the following apply to you:

• you are pregnant, trying for a baby or breastfeeding
• you take any prescription medication or are under medical supervision
• you are under 18 (our products are not intended for anyone under 18)
• you have kidney problems
• you take antibiotics or other medicines, as magnesium can affect how some medicines are absorbed

Frequently asked questions

Is magnesium bisglycinate the same as magnesium glycinate?

They describe the same kind of compound, magnesium bound to glycine. Bisglycinate is the more precise chemical name. Always check the elemental figure, because it can differ between raw materials.

Can I take glycinate and citrate together?

Some combined products contain both. If you take two separate products, add up the elemental magnesium and stay within the directions on each label. Ask a pharmacist if you are unsure.

Why does my label show two different magnesium numbers?

One is the weight of the compound (for example 600 mg magnesium citrate) and the other is the elemental magnesium it provides (for example 96 mg). The second is the one that counts towards the NRV.

Mother Nature products

• Magnesium Glycinate 650mg Vegan Capsules: 650 mg magnesium glycinate per capsule, providing 130 mg elemental magnesium (34.7% NRV). 2 to 4 capsules daily.
• Magnesium Citrate 600mg Vegan Capsules: 600 mg magnesium citrate per capsule, providing 96 mg elemental magnesium (25.6% NRV). 1 to 3 capsules daily, preferably during a meal.
• Magnesium Bisglycinate 600mg Vegan Capsules: 600 mg chelated magnesium bisglycinate per capsule, providing 84.6 mg elemental magnesium (22.6% NRV). 1 to 2 capsules daily.

All three are single-ingredient formulas in vegan HPMC capsules. See the rest of our magnesium range in the Daily Foundations collection.

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.