Magnesium Glycinate vs. Citrate vs. Oxide: What's the Difference?

Magnesium is one of the most commonly recommended supplements, but not all magnesium is created equal. The "form" of magnesium (the compound it's bonded to) affects how well your body absorbs it and how it tends to feel.

Magnesium Glycinate

Magnesium bonded to glycine, an amino acid. Widely considered one of the more bioavailable and gentle-on-the-stomach forms, which is why it's popular for evening/relaxation routines.

Magnesium Citrate

Magnesium bonded to citric acid. Well absorbed, but at higher doses it's more likely to have a laxative effect than glycinate.

Magnesium Oxide

A common, inexpensive form found in many multivitamins. It has a high magnesium content by weight, but is generally considered less bioavailable than glycinate or citrate.

Which Form Should You Choose?

It depends on your goal:

• Looking for general daily support with minimal digestive impact? Glycinate is a common choice.
• Looking for occasional digestive support? Citrate is often used for that purpose.
• Budget multivitamin filler? Oxide is common, but less efficiently absorbed.

How to Take It

Follow the label's suggested serving. Many people take magnesium in the evening as part of a wind-down routine, but it can be taken at any time of day that's consistent for you.

This article is for informational purposes only and is not intended as medical advice. These statements have not been evaluated by the Food and Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, have a medical condition, or are taking medication.