Magnesium Citrate vs Magnesium Glycinate for sleep
Short answer: For sleep, more users report improvement with Magnesium Citrate — 86% of 74 reports, versus 80% of 527 for Magnesium Glycinate.
Magnesium Citrate has 14 meta-analyses and 135 randomized trials on PubMed; Magnesium Glycinate has 0 and 4.
Based on 357 reports about Magnesium Citrate and 1,323 about Magnesium Glycinate. Not medical advice.
| Magnesium Citrate Supplement | Magnesium Glycinate Supplement | |
|---|---|---|
| User score | 60 | 60 |
| Verdict | Mostly positive | Mostly positive |
| Positive of reports that state an outcome | 65% | 67% |
| Reports | 357 | 1,323 |
| Research | AResearch: Strong | CResearch: Limited |
| Meta-analyses / RCTs | 14 / 135 | 0 / 4 |
| Mainly used for | ||
| Focus % reporting improvement | 56% (9) | 67% (48) |
| Energy % reporting improvement | 67% (12) | 63% (51) |
| Sleep % reporting improvement | 86% (74) | 80% (527) |
| Anxiety % reporting improvement | 88% (50) | 78% (255) |
| Mood % reporting improvement | 72% (25) | 70% (84) |
| Memory % reporting improvement | 33% (3) | 88% (8) |
| Performance % reporting improvement | — | 89% (9) |
| Recovery % reporting improvement | 100% (2) | 100% (10) |
| Pain & inflammation % reporting improvement | 100% (5) | 91% (11) |
| Digestion % reporting improvement | 68% (40) | 57% (14) |
| Libido % reporting improvement | — | 53% (17) |
| Hormones % reporting improvement | — | 100% (5) |
| Heart & lipids % reporting improvement | 80% (5) | 67% (6) |
| Skin & hair % reporting improvement | — | 75% (4) |
| Common side effects | diarrhea, stomach issues, drowsiness, fatigue | insomnia, anxiety, drowsiness, fatigue |
| Typical dose reported | 400 mg / every night | at sleep time |
This systematic review provides Grade C (possibly effective) evidence for prevention of migraine with magnesium. Prophylactic treatment of migraine by means of high levels of magnesium dicitrate (600 mg) seems to be a safe and cost efficient strategy in clinical use.
Headache, 2018 ↗“Magnesium citrate is the bees knees for me. I know everyone man and his dog always talks about it but it does seriously help with sleep onset for me personally.”
“The brain fog started lifting. The constant low-grade anxiety that I had accepted as "normal" started to ease.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate