Did you know that low magnesium levels can lead to nagging fatigue, tense muscles, and restless sleep? It’s a bigger problem than most realise.
While both magnesium citrate and magnesium glycinate can be great for addressing low magnesium levels, they can also provide additional, differing benefits.
Namely, citrate is great to get those bowels moving for constipated people (sorry for the gross image in your mind right now!).
Meanwhile, glycinate is more gentle on the stomach and may provide calming effects.
Which is best for you, though? Read on to find out and learn about magnesium’s importance to the human body!
(Disclaimer: I’m a registered nutritionist, not a physician or dietitian. The content here draws from scientific literature but isn’t individualised medical advice. Always speak with a healthcare practitioner before making changes to your diet)
Magnesium Fuels Over 300 Vital Enzyme Reactions in Your Body
Ever wonder why magnesium is an essential mineral? Magnesium plays a key role in:
- Energy Production: It’s involved in ATP synthesis—your cells’ primary energy source [1] and is a co-factor (a helper) in more than 300 enzymatic reactions (chemical reactions in the body that enzymes speed up and control) [2].
- Bone Health: Calcium is often the key to strong bones, but magnesium is also important. Magnesium deficiency can adversely affect bone structure, and low magnesium intake is associated with decreased bone mineral density and an increased risk of osteoporosis [3].
- Muscle Function: Magnesium is essential for proper nerve function and muscle movement [4].
- Stress and Anxiety: Low magnesium status has been associated with neurological symptoms, including irritability and anxiety, while supplementation may help improve anxiety in vulnerable groups [5].
Modern Diets are Lower In Magnesium
As the intake of processed foods increases, getting enough magnesium becomes more of an issue.
Processed foods (think packaged bread, bacon, hot dogs, cookies, and microwave meals) have a much lower magnesium content than unrefined grain products/unprocessed foods [3]. Due to this increased consumption of processed foods, dietary magnesium intake is decreasing, especially in Western cultures [6].
You may be at risk of low magnesium levels if your daily regimen omits magnesium-rich foods—like dark leafy greens, seeds, or nuts.
Health Benefits of Magnesium
- High Blood Pressure: Magnesium plays a role in blood pressure regulation. A 2016 meta-analysis of 34 RCTs (2,028 participants) found that ~3 months of ~368 mg/day of magnesium supplementation led to modest but significant reductions in blood pressure (about −2.0 mmHg systolic and −1.8 mmHg diastolic on average).
- Heart Disease and Stroke: Adequate magnesium intake is associated with better cardiovascular outcomes. A large 2016 systematic review of prospective studies (over 1 million people) reported that each 100 mg/day increase in dietary magnesium (up to a certain point) was linked to a 7% lower risk of stroke and a 22% lower risk of heart failure.
- Blood Sugar Levels: A 2022 meta-analysis of 18 randomized controlled trials found that oral magnesium can modestly improve glycemic control by lowering fasting blood glucose and HbA1c. (HbA1c measures average blood sugar over about three months; in these studies, it dropped by roughly 0.5%, depending on the dose and how long participants took magnesium.).
- Exercise Recovery: Magnesium supports muscle performance and recovery in athletes, as intense exercise can deplete magnesium through sweat and metabolic processes. A 2024 systematic review found that taking magnesium reduced post-exercise muscle soreness, improved recovery, and enhanced performance metrics.
Is It Stress, Anxiety or Low Magnesium?
Firstly, it’s essential to differentiate between mental health problems and magnesium deficiency – it would be downplaying a lot of issues to say mental health problems can be fixed by magnesium supplementation.
Mental health problems are complex and may require multiple interventions.
That said, this review highlighted that magnesium deficiency and symptoms of stress have similar symptoms.
The authors note a strong overlap between stress symptoms and magnesium deficiency symptoms – with fatigue being one of the most common signs of low magnesium, along with irritability and anxiety. Check out the table to see how closely related the symptoms overlap:
| Most Frequently Reported Symptoms of Stress [7, 8] |
Symptoms of Magnesium Deficiency [9, 10] |
|---|---|
| Fatigue | Tiredness |
| Irritability or anger | Irritability |
| Feeling nervous | Mild anxiety/nervousness |
| Lack of energy | Muscle weakness |
| Upset stomach | Gastrointestinal spasms |
| Muscle tension | Muscle cramps |
| Headache | Headache |
Adapted from Magnesium Status and Stress: The Vicious Circle Concept Revisited (Pickering et al., 2020)
So, could your symptoms be related to low magnesium levels rather than stress/anxiety?
Potentially.
But, equally, what you may believe to be low magnesium could actually be stress/anxiety or something different. That’s why it’s important to see your healthcare practitioner.
Nonetheless, it’s interesting how the symptoms overlap, right? And, if it is a deficiency, how supplementing could potentially help relieve these symptoms.
Magnesium Glycinate vs Citrate – A Quick Comparison
| Category | Magnesium Citrate | Magnesium Glycinate |
|---|---|---|
| Absorption | High bioavailability | High bioavailability |
| GI Effects | Strong osmotic laxative effect – increases bowel movement frequency. | Gentle on the stomach – less likely to have a laxative effect unless taken at high doses. |
| Common Uses | Constipation relief (short-term) | General supplementation, stress, anxiety, and mood support – muscle relaxation and sleep improvement. |
Magnesium Delivers A Calming Effect – Is Glycinate Better?
When it comes to which form is better for anxiety, there is no definitive head-to-head trial of magnesium citrate vs glycinate for anxiety relief.
Most clinical studies have used magnesium oxide, chloride, lactate, or mixed magnesium formulations rather than specifically glycinate or citrate.
That said, many experts recommend magnesium glycinate for anxiety and mood support due to its high bioavailability and tolerability.
The amino acid glycine may benefit the nervous system in magnesium glycinate.
Glycine is an inhibitory neurotransmitter that can promote relaxation and sleep, potentially complementing magnesium’s anxiety-reducing properties. Chelated forms of magnesium (like magnesium glycinate) show superior absorption compared to inorganic salts (e.g., magnesium oxide or sulfate) [11].
However, magnesium, in general, has been shown to have potential anxiety-reducing effects, not just magnesium glycinate.
A 2024 systematic review of clinical trials [12] found that 5 out of 7 studies measuring anxiety outcomes reported significant anxiety reduction with magnesium (mainly as an adjunct or supplement).
In a controlled trial of patients recovering from open-heart surgery [13] (a group prone to anxiety), short-term magnesium therapy (500mg of magnesium oxide daily for 5 days) significantly lowered anxiety and depression scores compared to placebo. In addition, sleep quality improved in the intervention group compared to the control group.
Magnesium also helps tone down calcium’s strong stimulating effect on muscles, preventing them from over-contracting. This promotes a more relaxed state, allowing smoother muscle movements and reducing cramps or tension [14].
Magnesium Citrate Encourages Bowel Movements
In magnesium citrate, magnesium is bound to citric acid.
Magnesium citrate and glycinate differ notably in their effects on the digestive system.
Magnesium citrate has a well-known laxative effect. Of the two forms, magnesium citrate is the clear winner in relieving constipation.
It draws water into the intestines and stimulates bowel movements. It can actually be used clinically as an osmotic saline laxative – a fancy word for constipation relief, often producing a bowel movement within 30 minutes to 6 hours of ingestion.
So, if you struggle with constipation, magnesium citrate may be helpful for your situation (after consulting with your healthcare practitioner).
Citrate may be better for constipation and bowel movements, whereas…
Magnesium Glycinate Is More Gentle On The Stomach
Magnesium glycinate is often considered gentler on the gut, causing fewer laxative effects than other types of magnesium (like citrate or sulfate).
This form of magnesium is not primarily used as a laxative. Because glycinate is absorbed more and leaves less unabsorbed magnesium in the intestines, it tends to have minimal effect on bowel habits. This is the better option for avoiding diarrhoea, but it also means magnesium glycinate is less useful for treating constipation
In a 2022 randomised trial (24-week, high-dose magnesium 450 mg/day), magnesium citrate caused mild diarrhoea in more patients than magnesium oxide or sulfate [15]. By contrast, a randomised control trial using magnesium bisglycinate (300 mg daily for 4 weeks) found no increase in nausea or diarrhoea compared to placebo [16]. These findings indicate that glycinate is better tolerated, whereas forms like citrate are more likely to produce laxative effects.
Safety and Dosing
Both magnesium citrate and glycinate are considered safe when used at recommended doses. The recommended dosage for magnesium varies – one study suggests the maximum tolerable supplemental magnesium intake in adults is 350 mg per day in the United States and 250 mg per day in Europe [17].
High doses are often used in studies or clinical practice but are typically spread out and monitored for side effects.
People often take higher doses with fewer issues with glycinate, whereas citrate might max out a person’s tolerance sooner due to diarrhoea.
Magnesium supplementation is generally considered safe, but, as with other dietary supplements, you should always check with your healthcare provider first.
Glycinate or Citrate?
As with all things, and as I mention in my other blogs, it is based on your individual needs.
Magnesium glycinate may be better tolerated by people with digestive issues (e.g., those prone to diarrhoea or sensitive stomachs).
Magnesium citrate is more likely to loosen stools, an advantage if constipation relief is desired, but a downside if it is unwanted.
Personally, I have found magnesium glycinate to be a great option—it’s more gentle on my stomach, and I’ve noticed feeling calmer (whether that’s a placebo effect or not, who knows, but as we have seen, some studies suggest magnesium may induce calmer feelings).
But that is my personal preference after checking in with my doctor. Your situation may be different. Perhaps you have digestive issues and struggle with constipation, and after checking in with your doctor, magnesium citrate could be an excellent addition to your supplement routine.
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