Quick Summary:
- Magnesium is essential: It is involved in over 600 enzymatic reactions in the body, and up to 80% of people are deficient without knowing it.
- Different forms do different things: Glycinate and Citrate are both well absorbed, but they serve very different purposes.
- Glycinate is best for sleep and calm: It calms the nervous system, reduces anxiety and stress, and does not cause digestive issues. Dr. Sam takes it every night.
- Citrate is best for digestion: It acts as a natural laxative by drawing water into the intestines — great for constipation, but too much will cause diarrhea.
- Skip Magnesium Oxide: It is cheap and poorly absorbed. Not worth taking for most people.
- Minimum dose is 400 mg daily: Dr. Sam personally takes 600 mg of Magnesium Glycinate every night for sleep and relaxation.
Magnesium glycinate or citrate — which is better and which one should you take?
Magnesium is one of the most important minerals in the body.
In fact, it is involved in over 600 enzymatic reactions. For the other types and dosages, read stop taking the wrong magnesium – types and dosage guide.
Sadly, up to 80% of people are deficient in it.
But most people don’t know that different forms of magnesium do very different things.
Magnesium Glycinate: Best for Sleep and Calm
Magnesium glycinate absorbs well.
It calms the nervous system, and it doesn’t cause digestive issues.
It’s great for anxiety, stress, and sleep.
I personally take magnesium glycinate every night.
Magnesium Citrate: Best for Digestion
Magnesium citrate is also well absorbed.
However, it’s better if you’re dealing with constipation.
It acts as a natural laxative by drawing water into the intestines.
Some people like it for digestion, but if you take too much, you’ll be running to the bathroom.
What About Magnesium Oxide?
Skip it.
It’s cheap and poorly absorbed.
It’s simply not worth taking for most people.
Which Magnesium Should You Take?
So here’s the simple answer:
- Glycinate — if you want calm and better sleep
- Citrate — if you need gut and digestion help
Simple.
What Is the Right Magnesium Dosage?
The minimum daily dose is 400 mg.
I personally take 600 mg of Magnesium Glycinate every night.
Start at a lower dose and increase gradually over a few weeks to avoid any digestive side effects.
- Workinger JL, et al. Challenges in the diagnosis of magnesium status. Nutrients. 2018;10(9):1202. PMC