Magnesium is one of the most essential (and often overlooked) minerals in the body, especially when it comes to hormonal balance, gut health, sleep, and stress. Today, we’re breaking down magnesium citrate vs. magnesium glycinate, two of the most common forms used in supplements.
With so many different forms out there, it’s easy to get confused about which one to take. Whether you’re dealing with PMS, bloating, constipation, or anxiety, understanding the differences can help you choose the right one for your needs.
Table of Contents
Why Magnesium Matters for Hormones and Gut Health
Magnesium is involved in over 600 biochemical reactions in the body. When you’re low in magnesium (which many people are!), you might experience:
- PMS and period cramps
- Constipation or sluggish digestion
- Poor sleep or insomnia
- Anxiety and mood swings
- Blood sugar imbalances
If you’re someone who deals with hormonal imbalances like PCOS, endometriosis, or PMS, or if your digestion isn’t where you want it to be, magnesium might be a missing link in your wellness plan.
If you’re looking to add more magnesium to your diet, some foods to include are:
- leafy greens
- beans and legumes
- nuts and seeds
- bananas
- whole grains
- cacao
Magnesium Citrate: The Go-To for Constipation and Detox Support
Magnesium citrate is a form of magnesium bound to citric acid. It’s one of the most bioavailable (easy to absorb) types of magnesium, but it also has a noticeable laxative effect.
Benefits of Magnesium Citrate:
- Relieves constipation by drawing water into the colon and stimulating bowel movements
- May support gentle detoxification by promoting daily elimination
- Can help with occasional bloating or sluggish digestion
- Useful for people who need a short-term fix for gut motility issues
When to Consider It:
If you’re dealing with constipation, feel “backed up,” or need to reset your digestive rhythm, magnesium citrate can help get things moving.
Note: It’s not ideal if you already have loose stools or a sensitive stomach. In higher doses, it can lead to diarrhea.
Magnesium Glycinate: The Calming Choice for Hormones and Sleep
Magnesium glycinate is magnesium bound to glycine, an amino acid that has a calming effect on the nervous system. This form is often used for stress, anxiety, sleep, and hormonal balance, and it comes without the laxative side effects.
Benefits of Magnesium Glycinate:
- Supports relaxation and nervous system regulation
- Can reduce cortisol levels and promote deeper sleep
- May help relieve PMS symptoms, period cramps, and mood swings
- Gentle on the gut—won’t cause digestive upset or urgency
- Often used in protocols for PCOS, adrenal fatigue, and burnout
When to Consider It:
If you’re feeling wired but tired, experiencing poor sleep, or need support with stress and hormone-related symptoms, magnesium glycinate is likely your best bet.
Bonus: It can help you unwind at night, especially when taken 1–2 hours before bed.
Magnesium Citrate vs. Magnesium Glycinate: Which One Should You Choose?
| Concern | Best Magnesium Form |
|---|---|
| Constipation or sluggish digestion | Magnesium Citrate |
| Hormonal imbalances, PMS, anxiety | Magnesium Glycinate |
| Sleep struggles or high cortisol | Magnesium Glycinate |
| Occasional bloating or detox support | Magnesium Citrate |
| Sensitive stomach or IBS | Magnesium Glycinate |
Tips for Taking Magnesium
- Timing: Magnesium is best taken in the evening, especially if you’re taking it for its laxative or calming effects.
⚠️ Always speak with your healthcare provider if you’re on medications, pregnant, or managing a chronic condition.
Recommended Products
I personally use Magnesium Bis Glycinate 250 by CanPrev, but if you don’t love taking a flavoured powder, try a capsule or even gummy formula! Ideally you’re looking for a supplement that contains only the magnesium you want (either citrate or glycinate) and little else, unless it’s formulated as a blend for a specific purpose.
While I hope this helps you know what to look for, I highly recommend working with a practitioner who can find you a supplement specific for you and your needs.
Bottom Line
When it comes to magnesium citrate vs. magnesium glycinate, the best form depends on what you’re trying to support. If you’re looking to ease constipation and promote gut motility, magnesium citrate is a great option. But if you’re focused on balancing hormones, calming the nervous system, and improving sleep, magnesium glycinate is likely your new best friend.
No matter which you choose, making sure you’re getting enough magnesium is a simple but powerful step in supporting both gut and hormone health.
References
Porri, D., Biesalski, H. K., Limitone, A., Bertuzzo, L., & Cena, H. (2021). Effect of magnesium supplementation on women’s health and well-being. NFS Journal, 23, 30–36. https://doi.org/10.1016/j.nfs.2021.03.003
Schuette SA, Lashner BA, Janghorbani M. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. JPEN J Parenter Enteral Nutr. 1994 Sep-Oct;18(5):430-5. doi: 10.1177/0148607194018005430. PMID: 7815675.
Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium research, 16(3), 183–191.
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