Jan 13, 2026 · Josh · 1 min read
Magnesium Glycinate vs. Citrate: Which One Aids Sleep?
Direct answer
Is magnesium glycinate better for sleep than citrate? Often, yes. Research indicates magnesium bisglycinate can improve sleep quality in people with poor sleep, and it is generally well tolerated. However, the best option depends on GI tolerance and your overall magnesium status.
Compare absorption, GI tolerance, and evidence for sleep support.
Sleep is not just a pill problem. But magnesium can help if the form is right for your gut.
What is the difference between glycinate and citrate?
Glycinate is chelated to glycine, which tends to be gentler on digestion. Citrate can be useful for constipation but may cause GI issues if taken for sleep.
What does the evidence suggest?
A controlled trial suggests magnesium bisglycinate can improve sleep quality in adults reporting poor sleep. That aligns with the common preference for glycinate at night.
How should you choose?
If you prioritize sleep and calm, glycinate is usually the first choice. If you need digestive support, citrate can be useful but start with a low dose.
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References
FAQ
Why does citrate cause stomach issues?
Citrate can be more laxative for some people, especially at higher doses.
Does magnesium work if I am not deficient?
Benefits are stronger in those with low intake, but some people still report improved sleep quality.
When should I take magnesium for sleep?
Most people take it 30 to 60 minutes before bed.
About the author
Josh
Finance broker, disciplined trader, and lifter. I document practical systems for risk, training, and discipline so readers can build results that compound.
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