Magnesium Citrate vs. Magnesium Bisglycinate: The Fast Relaxer vs. The Gentle Soother
Magnesium citrate is for general needs and energy, while bisglycinate is for recovery, sleep, and stress. Choose according to your goals.
Short Answer: Magnesium citrate is cheaper and good for general health and muscle function (around 16% elemental magnesium), but can cause a laxative effect. Bisglycinate has higher bioavailability, is gentle on the stomach, and is excellent for sleep and relaxation. Practical tip: Take 200-400mg of bisglycinate 30-60 minutes before bed for recovery. If you
Frequently asked questions
Can Magnesium Citrate and Magnesium Bisglycinate be taken together?
Yes, you can. This is an excellent strategy where you combine the benefits of both forms. You can take citrate in the morning or during the day to support energy metabolism and bisglycinate in the evening before bed to improve sleep and nervous system relaxation. It is important that the total daily dose of elemental magnesium from both sources does not exceed the recommended intake of 400-420 mg.
Which is better for beginners - Magnesium Citrate or Magnesium Bisglycinate?
For most beginners, magnesium bisglycinate is the better and safer choice. It is extremely well tolerated by the digestive system and almost eliminates the risk of a laxative effect. This allows for easier adaptation to supplementation and finding the optimal dose without discomfort.
When is the best time to take Magnesium Citrate and Magnesium Bisglycinate?
Magnesium citrate can be taken at any time of the day, usually with food for better absorption. Magnesium bisglycinate, due to the calming effect of the amino acid glycine, is most effective when taken 30-60 minutes before bedtime. This supports sleep quality and the nervous system.
Are there any side effects from taking Magnesium Citrate or Magnesium Bisglycinate?
The main side effect of magnesium citrate is its osmotic laxative effect, which occurs at higher doses or in people with sensitive stomachs. Magnesium bisglycinate is a chelated form that does not cause stomach discomfort and is the preferred choice for people who have experienced problems with other forms of magnesium.
What is the recommended dosage of Magnesium Citrate and Magnesium Bisglycinate?
The standard recommended dose for athletes is between 200 mg and 400 mg of *elemental* magnesium per day, taken from dietary supplements. Always check the product label to see how much elemental magnesium is contained in one dose, as the total weight of the compound (e.g., 500 mg of magnesium citrate) is different from the pure magnesium content within it.