Magnesium Glycinate vs Citrate — which form is best?
Magnesium Glycinate and Magnesium Citrate are both highly bioavailable forms of magnesium, but they serve different purposes. Glycinate is best for sleep, anxiety, and muscle relaxation. Citrate is best when constipation relief is the goal. Both absorb 4–5× better than the more common Magnesium Oxide.
Side-by-side comparison
| Aspect | Magnesium Glycinate | Magnesium Citrate |
|---|---|---|
| Bound to | Glycine (amino acid, calming neurotransmitter) | Citric acid |
| Primary use | Sleep, muscle relaxation, anxiety, recovery | Constipation relief, occasional digestion support |
| Digestive effect | Gentle, no laxative effect at therapeutic doses | Mild laxative (dose-dependent) |
| Bioavailability | High (chelated form) | High (ionic form, but draws water to gut) |
| Typical dose | 200–400mg elemental Mg/day evening | 200–400mg elemental Mg/day, morning |
| Evidence for sleep | Strong (Bannai 2012, glycine + Mg) | Indirect (via Mg replenishment) |
Why Glycinate wins for sleep
The glycine in Magnesium Glycinate is itself an inhibitory neurotransmitter that promotes deep, restorative sleep. Bannai & Kawai 2012 (PMID 22293292) showed glycine 3g pre-bed improved subjective sleep quality and reduced daytime sleepiness. Combine that with Mg cofactor activity and you have a dual-mechanism sleep aid in one molecule.
Magnesium forms ranked (sleep + recovery)
- Glycinate — best for sleep, recovery, anxiety
- Threonate — crosses blood-brain barrier; emerging evidence for cognition
- Citrate — second-line; constipation utility
- Malate — energy support, but not as well-studied
- Oxide — mostly a laxative; poor absorption for systemic effect
WIIP Muscle Relax+
WIIP Muscle Relax+ provides 400mg of elemental magnesium per 2-capsule serve — 360mg from Magnesium Glycinate plus 40mg from Magnesium Amino Acid Chelate for cofactor synergy. Take 1–2 hours before bed. NZ-made. Vegan capsule. 1 bottle = 120 caps = 60 days.
View Muscle Relax+ (NZ$63.99) · Subscribe and Save 15%
Related guides
- Magnesium Glycinate NZ — full guide
- Best magnesium for sleep NZ
- Post-workout recovery NZ
- Anti-inflammatory supplements NZ
References
- Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci. 2012. PMID 22293292.
- Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica. 2017. PMC5637834.
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complementary Med Ther. 2021. PMID 33865356.
Editorial standards: this page is formulated and reviewed by AWC-registered practitioners. Information is educational, not personal medical advice. See our Medical Review Board for editorial process.