Magnesium Citrate vs. Glycinate: Benefits, Sleep, and Which One You Actually Need

Magnesium is often called the "master mineral," involved in over 300 enzymatic reactions in your body. From calming your nervous system to supporting muscle recovery, it is a non-negotiable for a healthy lifestyle. But if you have ever browsed the supplement aisle (or our Savvy collection), you know it’s not that simple.

You are likely seeing terms like Magnesium Citrate and Magnesium Glycinate and wondering: What is the difference? Which one helps with sleep? And can it actually help me lose weight?

Let’s break down the science, the benefits, and help you choose the right form for your body.

Magnesium Citrate Benefits: Digestion & Calm

Magnesium Citrate is one of the most popular and highly bioavailable forms of magnesium. It is bound with citric acid, which allows it to be absorbed relatively easily by the body.

So, what are the main magnesium citrate benefits?

• Regularity & Digestion: This is its superpower. Magnesium Citrate pulls water into the intestines, making it an excellent, gentle choice for relieving occasional constipation and keeping your system moving.
• Relaxation: Like other forms, it helps dampen the stress response, making it a great "unwind" drink after a long day.
• Muscle Function: It aids in preventing cramps and supports healthy muscle contraction during workouts.

Magnesium Citrate vs. Glycinate

This is the most common question we get: What is better, magnesium or magnesium citrate? (Or more accurately, Citrate vs. Glycinate).

Magnesium Glycinate is magnesium bound to the amino acid glycine. Glycine is a calming neurotransmitter that promotes deep relaxation. Unlike Citrate, Glycinate is less likely to have a laxative effect.

• Choose Citrate if: You want support with digestion/regularity while getting your daily magnesium boost.
• Choose Glycinate if: Your primary goal is sleep quality and you have a sensitive stomach that doesn't need extra digestive help.

Addressing the Big Questions: Sleep & Weight Loss

Are There Side Effects?

Magnesium is very safe, but because Magnesium Citrate draws water into the bowels, taking too much can lead to loose stools. We recommend starting with a standard dose (check your Savvy label) and listening to your body. If you have sensitive digestion, sticking to the recommended serving size is key to getting the benefits without the tummy trouble.

Which Magnesium is Best for You?

At Savvy, we formulate our products to fit your lifestyle. When choosing, ask yourself:

1. Do you need digestive support? Go for Citrate.
2. Are you looking to maximize deep sleep? Glycinate might be your match.
3. Why not both? Many people rotate them based on their body’s daily needs.