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Magnesium Glycinate vs. Citrate: Which Is Best for Sleep?

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March 13, 2025

Magnesium Glycinate vs. Citrate: Which Is Best for Sleep?

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: Benefits for Sleep

Magnesium glycinate is a highly absorbable form of magnesium bound to glycine, an amino acid known for its calming properties. Its benefits include:

  • Promoting relaxation and reducing anxiety
  • Enhancing GABA activity, which aids sleep
  • Less likelihood of causing digestive discomfort

Research suggests magnesium glycinate may help individuals with insomnia by improving sleep quality (National Institutes of Health).

Magnesium Citrate: Benefits and Considerations

Magnesium citrate is another bioavailable form but is primarily known for its digestive benefits. Key attributes include:

  • Supports muscle relaxation
  • Can aid in digestion and relieve constipation
  • May not be ideal for individuals sensitive to laxative effects

Although effective for muscle relaxation, magnesium citrate is less commonly used solely for sleep improvement.

Comparison: Which Is Better for Sleep?

Feature Magnesium Glycinate Magnesium Citrate Absorption High Moderate Sleep Benefits Excellent Moderate Digestive Effects Minimal May cause loose stools

How to Take Magnesium for Sleep

For optimal results, magnesium should be taken:

  • 30-60 minutes before bedtime
  • At a dosage of 200-400 mg, based on individual needs
  • With a light snack to enhance absorption

Conclusion

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.