Magnesium citrate or magnesium glycinate? What’s the difference, really?

It’s a question we’re often asked in store: what’s the difference between magnesium citrate and magnesium glycinate? Both are popular forms of supplemental magnesium, and both come in capsule form—but is one better than the other? Are their effects actually different? Or is the benefit mostly just from the magnesium itself?

The answer lies in understanding what magnesium supplements actually are—and what happens when they reach your gut.

Magnesium and its ligand

Magnesium in supplements is typically bound to another molecule—known as a ligand—to help stabilise and deliver it through the digestive tract. In the case of magnesium citrate, the ligand is citric acid; for magnesium glycinate, it’s glycine (an amino acid). These pairings form magnesium salts, which break apart in the gut to release elemental magnesium. This is the form your body absorbs and uses. The ligands—glycine or citrate—are also absorbed, but the amount present in a typical capsule is too small to exert any noticeable physiological effect.

Do citrate or glycinate have their own effects?

It’s true that both citric acid and glycine have physiological effects in much larger doses—glycine, for example, is often used at 3 to 5 grams to support the nervous system or sleep. Citric acid, in higher quantities, may act as a mild alkaliser and can have osmotic effects in the bowel.

But here’s the key point: in capsule-form magnesium supplements, the quantity of glycine or citrate is well below what’s needed for those effects to occur. Even two capsules providing 300–400 mg of elemental magnesium will only contain a fraction of the glycine or citrate required to deliver therapeutic outcomes on their own.

In other words, the benefit you feel is primarily from the magnesium, not from the glycine or citrate. Any additional effect from the ligand is likely minimal at best.

So why choose one over the other?

In capsule form, the real difference between magnesium citrate and glycinate is not what the ligands do in the body—but how they influence absorption, tolerance and digestive response.

Magnesium glycinate is often better tolerated by people with sensitive digestion. It’s less likely to cause loose stools and is a go-to for those who don’t respond well to other forms. Magnesium citrate can have a mild osmotic effect, meaning it may be helpful for those prone to sluggish bowels. The magnesium in both forms is highly bioavailable and generally well absorbed.

The choice between magnesium citrate and magnesium glycinate is best guided by digestion, comfort and personal preference—rather than by specific effects attributed to the accompanying molecule.

What if you’re seeking the effects of glycine or citrate?

If you’re specifically interested in the physiological effects of glycine (such as nervous system support) or citric acid (such as bowel regularity or alkalising), capsule doses of magnesium salts are unlikely to provide enough to be therapeutic. In powdered magnesium formulas, however, manufacturers often include additional glycine or citrate as active ingredients—separate from their role in binding magnesium. These added amounts are typically much higher and may contribute their own effects. In this context, a powder may be more appropriate, especially when the ligand itself is part of the therapeutic goal. We can help guide you to the right format based on your individual needs.

The bottom line

Both magnesium citrate and glycinate are excellent choices for supporting magnesium status. In capsule form, it’s primarily the magnesium doing the work—not the small amount of citrate or glycine that comes with it. While both forms deliver magnesium effectively, your choice may depend on gut sensitivity, health history and personal preference—though it’s ultimately the magnesium that delivers the benefit.

If you’re unsure which one might suit you best, feel free to come in and have a chat with one of our qualified team members. We’re always happy to help you match the right product to your needs—or for a more personalised approach, book a consultation at www.viveclinic.com.au.

Article written by

Peter Christinson
BHSc (Nutritional and Dietetic Medicine)
Retail and Clinic Manager