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Magnesium Citrate vs Magnesium Bisglycinate: Which Form Should You Take?

Magnesium is one of the most popular supplements in the UK, and for good reason. Your body uses it in hundreds of processes, from energy production to muscle and nerve function. But once you decide to take magnesium, the next question is harder: which form? Two forms come up more than any other, magnesium citrate and magnesium bisglycinate. Both are well absorbed, but they behave differently in the body, especially in the gut. In this guide we compare magnesium citrate vs magnesium bisglycinate side by side, so you can choose the form that fits your body and your routine. The short answer: choose magnesium bisglycinate if you have a sensitive stomach or want a gentle form to take every day, often in the evening. Choose magnesium citrate if you prefer a powder or drink, are on a tighter budget, or don't mind (or would welcome) a mild effect on bowel movements.     Why the form of magnesium matters Magnesium can't be put into a tablet on its own. It is always bound to another molecule, such as an acid (citrate, malate) or an amino acid (glycine). That partner molecule affects three things: How much magnesium you get. Labels show the weight of the whole compound and the amount of elemental magnesium, the part your body actually uses. Always check the elemental figure. How well it is absorbed. Organic forms such as citrate and bisglycinate dissolve and absorb more easily than inorganic forms such as magnesium oxide. How your gut reacts. Some forms draw water into the bowel, which can loosen stools. Others are much gentler. The UK reference nutrient intake for magnesium is 300mg a day for men and 270mg a day for women, while the Nutrient Reference Value (NRV) used on supplement labels is 375mg. UK diet surveys show that a share of adults, and many teenagers, fall below the recommended intake. If you want to know more about the signs of low magnesium, read our guide to magnesium deficiency, benefits and the best forms. What is magnesium citrate? Magnesium citrate is magnesium bound to citric acid, the same acid found in citrus fruit. It dissolves well in water, which is why it is often sold as a powder you mix into a drink, as well as in capsules and tablets. Studies comparing different forms have found that magnesium citrate is absorbed better than magnesium oxide, which makes it one of the most widely used forms. It also has a well-known side effect: at higher doses, the magnesium that isn't absorbed pulls water into the bowel. That is why magnesium citrate is used in larger amounts as a laxative. At normal supplement doses most people tolerate it well, but some notice looser stools. Magnesium citrate in brief: Well absorbed and widely available Easy to take as a powder or drink Can have a mild loosening effect on stools, which some people find useful and others want to avoid What is magnesium bisglycinate? Magnesium bisglycinate (often called magnesium glycinate) is magnesium bound to two molecules of the amino acid glycine. This bond forms what is known as a chelate. Because the magnesium is shielded by the glycine, it is less likely to react in the gut, and it is thought to be absorbed partly through the pathways the body uses for amino acids. The main practical advantage is tolerance. Magnesium bisglycinate is much less likely to cause loose stools or stomach upset than citrate or oxide, which makes it a popular choice for people who take magnesium every day or who have a sensitive digestive system. Magnesium bisglycinate in brief: Well absorbed and gentle on the stomach Very unlikely to have a laxative effect at normal doses Usually sold as tablets or capsules Tends to cost a little more than citrate     Magnesium citrate vs magnesium bisglycinate: side by side Magnesium citrate Magnesium bisglycinate Bound to Citric acid Two glycine molecules (chelate) Absorption Good, better than oxide Good, better than oxide Effect on the gut Can loosen stools, especially at higher doses Gentle, rarely causes digestive upset Common formats Powder, capsules, tablets Tablets, capsules Often chosen by People who prefer a drink, or who want support with regularity People with a sensitive stomach, or who take magnesium in the evening   Head-to-head studies comparing citrate and bisglycinate directly are limited, so it is fair to say both are good choices. The bigger difference is how each one feels in your gut. Which form should you choose? Choose magnesium bisglycinate if… You have a sensitive stomach or have had loose stools with other forms of magnesium. You want to take magnesium every day over a long period. You like to take your supplements as part of an evening wind-down routine. Magnesium contributes to the normal functioning of the nervous system and to normal psychological function. For more on rest and recovery, see our guide to beating insomnia naturally. You are going through a busy or stressful period. Magnesium contributes to the reduction of tiredness and fatigue. Read more in how to restore your energy after stress and burnout. Choose magnesium citrate if… You prefer a powder you can stir into water rather than swallowing tablets. Your digestion tends to be on the slow side. Alongside fibre, fluids and movement, citrate's mild effect on the bowel can suit you. Our article on how to relieve constipation covers the wider picture. You want a well-absorbed form at a lower cost per dose. If you're active and want magnesium for normal muscle function and electrolyte balance, either form works. Pick the one your stomach is happiest with.     How much magnesium should you take, and when? Follow the label. Most supplements provide between 100mg and 375mg of elemental magnesium a day. According to the NHS, taking 400mg or less a day of magnesium from supplements is unlikely to cause harm. Count the elemental magnesium. A tablet labelled "magnesium bisglycinate 750mg" contains far less elemental magnesium than 750mg, because most of that weight is glycine. Split larger doses. Taking magnesium in two smaller doses improves tolerance, especially with citrate. Take it with food if you notice any stomach discomfort. Timing is personal. Many people take bisglycinate in the evening. Citrate can be taken at any time, but some prefer the morning because of its effect on the bowel. Be consistent. Magnesium works best as a steady daily habit rather than an occasional top-up. Who should be careful with magnesium supplements? Magnesium supplements are safe for most adults at the recommended dose, but speak to your GP or pharmacist first if: You have kidney disease, because your kidneys clear excess magnesium. You take antibiotics such as tetracyclines or quinolones, osteoporosis medicines (bisphosphonates) or thyroid medication. Magnesium can reduce their absorption, so these are usually taken a few hours apart. You take long-term acid-reducing medicines (proton pump inhibitors) or certain diuretics, which can affect your magnesium levels. You are pregnant or breastfeeding. For more background, read our article on interactions between medications and supplements. Food first: the best sources of magnesium A supplement works alongside a good diet, not instead of it. Foods rich in magnesium include pumpkin seeds, almonds, cashews, spinach and other leafy greens, beans and lentils, wholegrain bread and oats, and dark chocolate. If you eat a lot of processed food, drink a lot of alcohol or are under ongoing stress, it is worth paying extra attention to your magnesium intake. Magnesium from HealthAid® HealthAid® Magnesium Bisglycinate provides chelated magnesium bisglycinate together with vitamin B6. Magnesium contributes to the reduction of tiredness and fatigue, normal muscle function and normal psychological function. Vitamin B6 also contributes to normal psychological function and the reduction of tiredness and fatigue. The tablets are suitable for vegetarians and vegans. HealthAid® Magnesium Citrate Powder is a convenient way to add magnesium to your day. Simply stir it into water or juice. Magnesium contributes to electrolyte balance and normal energy-yielding metabolism.   Frequently asked questions Is magnesium glycinate the same as magnesium bisglycinate? In practice, yes. Magnesium bisglycinate describes one magnesium atom bound to two glycine molecules, and most products sold as "magnesium glycinate" use this form. Which is better for sleep, magnesium citrate or bisglycinate? Many people choose bisglycinate for an evening routine because it is gentle on the stomach and doesn't send you to the bathroom at night. Research on magnesium and sleep quality is still limited and the results are mixed, so a good sleep routine remains the most important step. Does magnesium citrate make you go to the toilet? It can. At higher doses, magnesium citrate draws water into the bowel and softens stools. At normal supplement doses the effect is usually mild, and splitting the dose helps. Can I take magnesium citrate and bisglycinate together? Yes, as long as your total daily intake from supplements stays within the recommended amount. Some people use bisglycinate in the evening and a smaller amount of citrate in the morning. How long does it take for magnesium to work? If your intake has been low, it usually takes a few weeks of daily use before you notice a difference in how you feel. Take it consistently for at least a month before judging the result. Conclusion When it comes to magnesium citrate vs magnesium bisglycinate, there is no single winner. Both are well absorbed. Bisglycinate is the gentler choice for sensitive stomachs and daily, long-term use. Citrate is a good-value option, works well as a drink, and can help if your digestion is on the slow side. Choose the form that suits your body, check the elemental magnesium on the label, and pair it with a magnesium-rich diet. Explore the HealthAid® magnesium range to find the form that's right for you. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you have a medical condition or take medication, speak to your GP or pharmacist before taking supplements.