Key Takeaways
- Magnesium citrate and magnesium glycinate can be used together for targeted benefits.
- Magnesium citrate is primarily used for its digestive benefits.
- Due to its calming properties, magnesium glycinate is used for sleep support.
Magnesium citrate and magnesium glycinate can be used together; however, one form of magnesium may be preferred over the other, depending on the intended use of the magnesium.
Can Magnesium Citrate and Magnesium Glycinate Be Taken Together?
Magnesium citrate and magnesium glycinate can be taken together.
- Both magnesium citrate and magnesium glycinate can be used for general supplementation.
- However, it’s essential to avoid taking more than the recommended maximum daily amount.
- One form may be preferred over the other depending on your health needs, goals, and tolerability.
When to Use Magnesium Citrate Versus Magnesium Glycinate?
- For sleep support and relaxation: magnesium glycinate.
- For digestive support: magnesium citrate.
- Tolerability: Magnesium glycinate tends to cause fewer stomach-related side effects.
- How to take magnesium supplements: Magnesium supplements can be taken with or without food, but taking them with food can help minimize digestive issues and improve tolerance.
When obtaining magnesium through supplements in addition to a balanced diet, it is essential not to exceed the recommended daily amount.
What Are the Benefits of Magnesium?
Magnesium plays a crucial role in regulating muscle and nerve function, blood sugar levels, and blood pressure, as well as in forming protein, building bones, and producing DNA (the genetic material).
What Is Magnesium Citrate?
- Chemical structure: Magnesium citrate is a form of magnesium that is bound to citric acid, an organic acid.
- Absorption: Generally, the absorption of organic magnesium salts (i.e., magnesium citrate) is better than the absorption of inorganic compounds (e.g., magnesium oxide).
- What it is used for: Due to its laxative effect, the oral solution form of magnesium citrate is used for rapid relief of occasional constipation, generally producing bowel movement in half an hour to six hours. Other dosage forms, such as tablets or capsules, are generally used for nutritional supplementation.
- How it works as a laxative: Magnesium citrate draws water into the intestine, which softens the stool and stimulates bowel movements.
- Side effects: Diarrhea, nausea, stomach cramping.
- Dosage forms: Oral solution (as a laxative), tablet, capsule, softgel, gummy, powder
What Is Magnesium Glycinate?
- Chemical structure: Magnesium glycinate is a form of magnesium that is bound to glycine, an amino acid.
- Absorption: Similar to other organic forms of magnesium, magnesium glycinate, an amino acid-bound compound, is more easily absorbed by the body compared to the inorganic form of magnesium.
- What it is used for: Due to its calming properties, magnesium glycinate is commonly used to support sleep.
- How it works for sleep: Magnesium sleep benefits derive from its ability to calm the nervous system, aid in the production of melatonin (a key hormone that regulates the sleep-wake cycle), reduce stress hormone levels, and promote muscle relaxation.
- Side effects: While stomach-related side effects are mild, excessive magnesium intake can lead to diarrhea and stomach discomfort.
- Dosage forms: tablet, capsule, gummy, powder, liquid
| Average Daily Recommended Amounts of Magnesium in Milligrams (mg) | |
|---|---|
| Life Stage | Recommended Amount |
| Men | 400–420 mg |
| Women | 310–320 mg |
| Pregnant teens | 400 mg |
| Pregnant women | 350–360 mg |
| Breastfeeding teens | 360 mg |
| Breastfeeding women | 310–320 mg |
Should Magnesium Citrate and Magnesium Glycinate Be Taken in the Morning or Evening?
The best time to take a magnesium supplement depends on the intended use.
- In the morning: If the primary goal is to supplement with magnesium for digestive benefits, it is recommended to take magnesium citrate in the morning.
- In the evening, if the main goal is to promote sleep and relaxation of the mind and muscles, it is recommended to take magnesium glycinate 30 to 60 minutes before bedtime.
| Magnesium Citrate vs Magnesium Glycinate | ||
|---|---|---|
| Magnesium Citrate | Magnesium Glycinate | |
| Compound bound to | Citric acid (citrate) | Glycine (amino acid) |
| Percent of elemental magnesium | 16% | 14.1% |
| Absorption | Well-absorbed | Well-absorbed |
| Common uses | General supplementation; relief of constipation (oral solution) | General supplementation; sleep support; stress support; muscle relaxation |
| How it works | Works as an osmotic laxative, drawing water into the intestines which softens the stool | Calms the nervous system; aids in melatonin production; reduces stress hormone level; promotes muscle relaxation |
| Best time to take | If used for digestive support, supplementation in the morning is preferred. | If used for sleep support, supplementation prior to bedtime is preferred. |
| Tolerability | May cause diarrhea, nausea, and stomach cramping. May take with food to improve tolerance. | Gentler on the stomach compared to magnesium citrate. |
| Dosage Forms | Oral solution (as a laxative), tablet, capsule, softgel, gummy, powder | Tablet, capsule, gummy, powder, liquid |
Does Magnesium Interact with Medications or Other Dietary Supplements?
Magnesium-drug interactions:
- Bisphosphonates: Avoid supplements containing magnesium at least two hours before and 30 minutes to 60 minutes after bisphosphonates (medications used to treat osteoporosis) due to decreased absorption of such a medication.
- Antibiotics: Because magnesium may decrease the absorption of certain antibiotics, such as Vibramycin (doxycycline) and Cipro (ciprofloxacin), it is generally recommended to separate magnesium and these antibiotics by several hours.
- Diuretics: Also known as “water pills,” these medications may increase magnesium excretion in the urine.
- Proton pump inhibitors: Acid-reducing drugs such as Prilosec (omeprazole) may cause low magnesium levels when taken for prolonged periods.
- Thyroid hormone replacement: Taking Synthroid (levothyroxine), a medication used to treat an underactive thyroid, with a magnesium supplement may decrease the efficacy of the thyroid medication. Separate magnesium supplement from levothyroxine by at least four hours.
Magnesium-supplement interactions:
- Zinc: High doses of zinc supplements can decrease magnesium absorption.
- Other supplements, such as calcium, phosphorus, iron, copper, and manganese, can impair magnesium absorption.
Magnesium-food interactions:
- Nutrients that improve magnesium absorption: low-or indigestible carbohydrates (i.e., oligosaccharides, inulin, mannitol, and lactulose)
- Nutrients that impair magnesium absorption: partly fermentable fibers (hemicellulose), non-fermentable fibers (cellulose and lignin), phytate, oxalate
Consult your pharmacist for the appropriate timing of your medications with dietary supplements.
In addition to interactions with medications, other supplements, and food, magnesium absorption is also affected by magnesium status, age, and the presence of certain digestive conditions.
What Is a Safety Concern with Magnesium Supplements?
The kidneys’ ability to remove excess magnesium is reduced when kidney function declines, leading to a build-up of magnesium in the blood. High magnesium levels may cause a slow heart rate and abnormal heart rhythm.
If you have decreased kidney function or kidney disease, consult with your healthcare provider before starting magnesium supplements.
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