Magnesium glycinate binds magnesium to the amino acid glycine; magnesium citrate binds it to citric acid. The practical difference is that citrate carries slightly more magnesium by weight and has a well-documented laxative effect at higher intakes, while glycinate carries less magnesium per milligram and is generally gentler on the digestive system.
Side by side
| Magnesium glycinate | Magnesium citrate | |
|---|---|---|
| Bound to | Glycine (an amino acid) | Citric acid |
| Approx. elemental magnesium | ~14% by weight | ~16% by weight |
| Absorption | Well absorbed | Well absorbed; listed by NIH among the more completely absorbed forms |
| Digestive effect | Generally well tolerated | Osmotic laxative effect at higher intakes; used in some laxative products |
| Typically chosen for | Evening routines, sensitive stomachs | General supplementation |
Why the elemental difference is smaller than it looks
At roughly 16% versus 14%, citrate carries modestly more magnesium per milligram of compound. Across a typical serving that gap is small enough that serving size on the label matters far more than which of these two forms is used. A four-capsule serving of glycinate can easily supply more magnesium than a one-capsule serving of citrate.
The tolerability difference is the real one
Magnesium citrate draws water into the intestine, which is why it appears in over-the-counter laxative preparations. The NIH Office of Dietary Supplements notes that magnesium is present in some laxatives and in products for heartburn and indigestion.1 At supplement-level servings most people notice nothing; at higher intakes, citrate is the more likely of the two to produce a digestive effect.
Glycinate's partner molecule, glycine, is an amino acid the body uses in protein synthesis rather than an osmotic agent — which is the usual reason it is chosen for evening routines.
Is one better?
Not universally. Both are well absorbed relative to magnesium oxide.1 The choice usually comes down to digestive tolerance and what else is in the formula, not to a ranking of the two forms.
Why some formulas use both
Multi-form products combine compounds rather than choosing between them. Alurevia Magnesium Complex includes both glycinate and citrate alongside malate, taurate, oxide, carbonate, aspartate and orotate.
Explore the 8-form Alurevia Magnesium Complex →
How to compare two products properly
- Find elemental magnesium per serving in the Supplement Facts panel — not the compound weight on the front.
- Check how many capsules make one serving before comparing the numbers.
- Check the %DV against the 420mg adult Daily Value as a sanity check.
- Read the full ingredient list, including any additional forms.
- Follow each product's own directions.
Frequently asked questions
Which has more magnesium, glycinate or citrate?
Citrate, marginally — roughly 16% elemental by weight versus roughly 14%. Serving size on the label affects the total far more than this difference does.
Why does citrate sometimes cause a laxative effect?
It draws water into the intestine, which is the same mechanism used deliberately in some laxative products.
Does Alurevia use glycinate or citrate?
Both, as part of an eight-form complex.
References
- National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. ods.od.nih.gov
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This article is general supplement education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult a healthcare professional before starting a supplement, particularly if you are pregnant, nursing, taking medication or managing a health condition.