Allows us to better understand your problem
Sleep through the nightFall asleep fasterSleep without pills
Medically reviewed by:
Dr. Shiyan Ooi
,
School of Medical Sciences, University of Manchester
Magnesium is a crucial mineral involved in relaxation and sleep regulation. Two popular forms, magnesium glycinate and magnesium citrate, are often used to support sleep, but which one is more effective?
Magnesium glycinate is a highly absorbable form of magnesium bound to glycine, an amino acid known for its calming properties. Its benefits include:
Research suggests magnesium glycinate may help individuals with insomnia by improving sleep quality (National Institutes of Health).
Magnesium citrate is another bioavailable form but is primarily known for its digestive benefits. Key attributes include:
Although effective for muscle relaxation, magnesium citrate is less commonly used solely for sleep improvement.
Feature Magnesium Glycinate Magnesium Citrate Absorption High Moderate Sleep Benefits Excellent Moderate Digestive Effects Minimal May cause loose stools
For optimal results, magnesium should be taken:
Magnesium glycinate is generally the preferred choice for sleep due to its calming effects and lack of digestive side effects. However, magnesium citrate may still be beneficial for those who need additional digestive support. Always consult a healthcare provider before starting a new supplement regimen.
Dr. Shiyan Ooi
Dr. Shiyan Ooi is a medical doctor with over a decade of experience treating patients with chronic conditions. She graduated from the University of Manchester with a Bachelor of Medicine and Surgery (MBChB UK) and spent several years working at the National Health Service (NHS) in the United Kingdom, several Singapore government hospitals, and private functional medicine hospitals. Dr. Ooi specializes in root cause analysis, addressing hormonal, gut health, and lifestyle factors to treat chronic conditions. Drawing from her own experiences, she is dedicated to empowering others to optimize their health. She loves traveling, exploring nature, and spending quality time with family and friends.
