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Written by Perfectly Vital

Reviewed by Dr. Ali R. Malik

PUBLISHED: MAY 10, 2026

Glycinate is mild on stomach best for sleep, stress relief and muscles. Citrate is for constipation and faster bowel movement. Here is the breakdown

UPDATED SEPTEMBER 6, 2026

Quick Summary: What to choose

• Choose Magnesium Glycinate: If your main goals are better sleep, stress and anxiety management or muscles relaxation, without upsetting your stomach
• Choose Magnesium Citrate: If you suffer from occassional constipation, need faster bowel movements or want a budget friendly option
• Can you take both: Yes, taking Citrate earlier in the day for digestion and Glycinate 30min to 1 hr before going to bed.

What is the difference between magnesium glycinate and magnesium citrate

Magnesium citrate is a laxative; it is used to treat occasional constipation. You should not take it regularly because it has side effects in some cases, it may also, cause diarrhea. Magnesium glycinate is recommended for calm, sleep and stress relief. Both magnesium glycinate and magnesium citrate are popular forms of magnesium each have different uses and benefits.

Key takeaways

What magnesium citrate can do for you

Magnesium citrate is a constipation relief, laxative, and faster bowel movement type of magnesium supplement. It can also help to correct magnesium shortages in low dosage.
This form of magnesium is bioavailable—means easily absorbable. Magnesium citrate is chelated form of citric acid derivative citrate. Scientifically, chelate is a mineral bound to an organic molecule, whereas, supplements industry’s definition restricts this bond of a mineral to amino acids as a chelate.
In low dose (less than 300mg) magnesium citrate is used to replenish magnesium deficiency. In higher dose (above 300mg) magnesium citrate works to bring water into intestines through osmosis. This makes softer stool within 1 to 3 hrs, and creates faster bowel movement. It is often used as laxative in constipation and medical procedure of colonoscopy.
Magnesium Citrate is not for long term use; it’s for short term constipation relief. Tradeoff here, is that when you are also considering bowel movement and the other benefits of magnesium itself like, calmness, sleep and relaxation it is sometimes stacked with magnesium glycinate.
In low doses the bioavailability of magnesium citrate makes it ideal for magnesium deficiency improvements and other benefits like electrolyte balance and also migraines relief.

How magnesium citrate works in constipation

Magnesium citrate functions as an osmotic laxative by drawing water into the small intestine through osmosis, which softens the stool and facilitates its passage. The increased fluid volume also creates pressure against the intestinal walls, stimulating peristalsis—the natural, wave-like muscle contractions that move waste through the colon.

Due to its high solubility, magnesium citrate typically produces a bowel movement within 30 minutes to 6 hours following consumption.

How magnesium citrate may help migraines

Magnesium plays a critical role in nerve function and blood vessel regulation. Research suggests that many individuals who experience migraines exhibit lower levels of magnesium in the brain and spinal fluid. Migraines are often triggered by Cortical Spreading Depression (CSD), a wave of brain signaling that can produce visual and sensory disturbances (auras). Magnesium aids in the interruption of this process.

Furthermore, magnesium acts as a regulator of NMDA receptors, which are involved in pain signaling; low magnesium levels can lead to overactive receptors and increased pain sensitivity. Magnesium also helps prevent the narrowing of blood vessels (vasoconstriction) in the brain caused by the release of serotonin, a common trigger for migraine pain. Additionally, it inhibits the release of Substance P and glutamate, chemicals that transmit pain signals in the central nervous system.

How can magnesium glycinate help in sleep and stress

Magnesium glycinate is highly effective for mental and physical relaxation because it is joined with glycine. This combination supports sleep and anxiety relief by increasing levels of GABA (gamma-aminobutyric acid). GABA is the brain’s “calming” chemical, which slows down excessive nerve activity and calms a racing mind. Magnesium glycinate is highly bioavailable, allowing it to cross the blood-brain barrier and regulate the body’s stress response, thereby preparing the nervous system for deep, restorative rest.

Physically, magnesium glycinate serves as a calcium antagonist, which facilitates muscle recovery and prevents cramps. Calcium causes muscles to contract; magnesium allows the fibers to relax. Magnesium glycinate assists protein synthesis and reduces inflammatory markers, which in turn aids tissue repair. Its superior absorption ensures that more elemental magnesium reaches the muscle cells, making it an ideal “calming agent” for both the brain and the musculoskeletal system.

Who can safely take magnesium citrate and magnesium glycinate

If you have following conditions, please consult a health professional before taking magnesium citrate and glycinate

• Heart blockage
• Myasthenia gravis
• Kidney insufficiency
• Diarrhea
• Stomach pain
• Nausea
• Vomiting
• Magnesium or sodium restricted diet, due to any medical reasons like allergies etc.
• Electrolyte imbalance
• Pregnancy and lactation
• Medication interactions with some antibiotics and other medicines

How much is the typical dose

Constipation (One-time Relief): 400–600 mg elemental Magnesium Citrate in a single dose (Source: Dupont C, et al.)

Sleep & Stress Relief: 200–400 mg elemental Magnesium Glycinate, taken 30–60 minutes before bed-time(Source: Boyle NB, et al. & Siebrecht S.)
Combined: 150–200 mg Magnesium Citrate (day) and 150–200 mg Magnesium Glycinate (night), keeping the combined daily supplement total within 350 mg magnesium (Source: NIH Office of Dietary Supplements / Siebrecht S.)

Supplement Upper Limit: 350 mg magnesium per day maximum from supplements (Source: NIH Office of Dietary Supplements / Institute of Medicine)

Note: Websites links of sources are given below at the end

It’s not a medical advice

Although magnesium citrate is available in some countries as OTC (over the counter) supplements. However, medical advice from a health professional is strongly advised. A health professional/ doctor advice is mandatory to start any new supplements; as your particular health profile, health requirements, intake of other medications and clinical examination are essential to take into consideration. This information provided is for educational purposes and it is not a medical advice.

FAQs

How long does magnesium citrate stay in your body?

Magnesium citrate stays active for 24 hours and it is expelled in 1 to 2 days from your body

Do you have to drink alot of water with magnesium citrate?

Yes taking atleast 8 ounce or 1 glass full of water is a must with magnesium citrate because it draws water into the intestines to loosen the stool and start the bowel movement

How many days in a row I can take magnesium citrate?

You must not take magnesium citrate 7 days in a row, unless it is advised by a health professional

Can I take both magnesium citrate and magnesium glycinate?

Yes both magnesium citrate and magnesium glycinate can be taken together, the total dose should not exceed the RDA values and given at different times. Only a health professional can decide the use, interactions, dosage and efficacy of doing so.

Can you take magnesium citrate while pregnant for constipation?

Magnesium citrate is often used to cure constipation during pregnancy, as it brings water into intestines and loosen the stool. However, it is essential to consult your Doctor to determine its dosage and to determine thats its safe according to your specific health condition.

How quickly does magnesium citrate works?

Magnesium citrate takes from 30 minutes to 6 hrs to start the bowel movement and its effects can last several hours until it flushes out the bowels. This time actually depends also upon several factors, like hydration level etc. It is strongly advised to drink atleast 1 glass of plain water with its dose, and keep hydrated.

Sources*

• Walker AF, et al. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003;16(3):183-91
• Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress: a systematic review. Nutrients. 2017;9(5):429.
• American Migraine Foundation. Magnesium for Migraine Prevention.
• NIH Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals.
• Dupont C, et al. Magnesium sulfate-rich natural mineral water in functional constipation: a double-blind, randomized, controlled trial. Clin Gastroenterol Hepatol. 2019;17(7):1280-1287.
• Zhang X, et al. Effects of magnesium supplementation on blood pressure: a meta-analysis. Hypertension. 2016;68(2):324-333.
• Ettinger B, et al. Potassium-magnesium citrate is an effective prophylaxis against recurrent calcium oxalate nephrolithiasis. J Urol. 1997;158(6):2069-73.
• Siebrecht S. Magnesium Bisglycinate: Physiological Aspects, Efficacy and Tolerability. Omics Publishing Group. 2013.
• Coudray C, et al. Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach. Magnesium Research. 2005;18(4):215-223.

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