If you’ve ever wandered into the magnesium aisle and left more confused than when you arrived, you’re not alone.
There are dozens of magnesium types out there, but today we’re zooming in on two of the most popular forms: magnesium glycinate vs magnesium citrate. They're both praised for different reasons, but knowing which one is right for you depends on your body, your symptoms, and your goals.
Let’s break it down (without the science jargon overload).
First up: Why Magnesium Even Matters
Magnesium is a powerhouse mineral. It’s involved in over 300 biochemical reactions in the body—helping to regulate everything from your stress response to your sleep, hormones, mood, energy production, and muscle function.
The problem? Many women (especially those under chronic stress) are not getting enough of it. And when magnesium is low, the symptoms can be sneaky and frustrating:
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Poor sleep
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Anxiety and irritability
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PMS and hormonal imbalances
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Headaches
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Muscle cramps
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Constipation
Sound familiar? Let’s see how magnesium glycinate and citrate stack up.
What is Magnesium Glycinate?
Magnesium glycinate is magnesium bound to glycine—an amino acid that’s calming for the brain and nervous system.
Key Benefits of Magnesium Glycinate:
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Supports relaxation and calm
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Helps with anxiety, mood swings, and stress
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Promotes deeper, more restorative sleep
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Gentle on the gut—rarely causes digestive upset
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Ideal for long-term use, especially if you're sensitive
This form is perfect if you’re feeling overwhelmed, wired-but-tired, or emotionally frayed around the edges. It’s the go-to for women with stress-related symptoms and hormonal imbalances.
What is Magnesium Citrate?
Magnesium citrate is magnesium bound to citric acid. It’s known for being more bioavailable than cheaper forms like oxide, but it also has a bit of a laxative effect.
Key Benefits of Magnesium Citrate:
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Great for constipation relief
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Supports energy production
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Can assist with mild muscle cramps
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Commonly used for occasional detox or cleansing
If you’re backed up and bloated, this might be your pick—but it’s not the best option for calming the nervous system.
Magnesium Glycinate vs Magnesium Citrate: A Quick Comparison
| Feature | Magnesium Glycinate | Magnesium Citrate |
|---|---|---|
| Best For | Stress, anxiety, sleep, mood, PMS | Constipation, energy, mild cramps |
| Gut Tolerance | Gentle on digestion | Can have a laxative effect |
| Nervous System Support | ⭐⭐⭐⭐⭐ | ⭐ |
| Hormone Support | ⭐⭐⭐⭐ | ⭐ |
| Sleep Support | ⭐⭐⭐⭐ | ⭐ |
| Constipation Relief | ⭐ | ⭐⭐⭐⭐ |
| Ideal For | Ongoing daily use | Short-term symptom relief |
So… Which One Should You Take?
Think of it this way:
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If you’re stressed, overwhelmed, hormonal, or tired but wired → magnesium glycinate is your bestie.
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If your main issue is constipation or sluggish digestion → magnesium citrate might help move things along.
Many women actually start with citrate if they’re constipated, then switch to glycinate once things are flowing. Others skip the citrate altogether and go straight for glycinate to calm their nervous system and support their hormones.
Where to Buy Magnesium Glycinate in Australia
Not all magnesium is created equal. At Glowable, we use a premium form of magnesium glycinate dihydrate that’s gentle on your stomach, highly absorbable, and designed to actually make a difference, not just tick a box on your supplement list.
✨ Want to feel calm, focused, and back in control? Try Adapt, the magnesium-rich supplement that supports your stress, mood, hormones, and more.
Final Thoughts
When it comes to magnesium glycinate vs magnesium citrate, it’s not about which one is better, it’s about which one is better for you.
If you’re looking for deep, nourishing stress support with benefits that go beyond digestion, magnesium glycinate is hard to beat.