Magnesium Bisglycinate vs Magnesium Citrate: What’s the Difference?

Magnesium is one of the most popular minerals for everyday wellbeing — supporting normal muscle function, the nervous system, energy metabolism, and electrolyte balance. But when you start shopping for magnesium, you quickly notice there are many forms. Two of the most common are magnesium bisglycinate and magnesium citrate.

So what’s the real difference — and which one should you choose?

1) The key difference: the “carrier” that affects absorption and tolerance

Magnesium supplements combine magnesium with another compound to help it absorb in the body.

• Magnesium bisglycinate is magnesium bound to glycine (an amino acid). This is often called a “chelated” form.

• Magnesium citrate is magnesium bound to citric acid (the same acid found naturally in citrus fruits).

This matters because the compound influences how gentle it feels, how well it’s tolerated, and what people usually use it for.

Magnesium Bisglycinate: gentle and often chosen for relaxation

Magnesium bisglycinate is widely considered one of the most stomach-friendly magnesium forms. Because it’s bound to glycine, many people choose it when they want magnesium support without digestive side effects.

Common reasons people choose bisglycinate:

• Sensitive stomach or history of magnesium causing loose stools

• Daily magnesium for long-term use

• Evening use / relaxation-focused routines (many people associate glycine with calming routines)

Best for: those who want a gentle, well-tolerated magnesium form for everyday support.

Magnesium Citrate: effective, but can be more “active” for digestion

Magnesium citrate is also well absorbed and is very popular — but it can be more likely to have a laxative effect, especially at higher doses. That’s why some people choose citrate specifically when they want magnesium plus digestive regularity support.

Common reasons people choose citrate:

• Occasional constipation or slower digestion

• People who don’t mind a more noticeable digestive effect

• Those looking for a widely available, typically budget-friendly option

Best for: people who want magnesium support and may also want help with bowel regularity.

Which one should you choose?

A simple rule of thumb:

• Choose magnesium bisglycinate if you want something gentle, for daily use, and you want to avoid digestive side effects.

• Choose magnesium citrate if you want a magnesium form that can be a bit more supportive for digestion/regularity, and you’re okay with the possibility of softer stools.

When to take them

• Bisglycinate: often taken in the evening or with dinner (especially if used in calming routines).

• Citrate: often taken earlier in the day, or at a time when digestive effects are not inconvenient.

Tip: if you’re new to magnesium, many people start with a lower dose and increase gradually.

Final thoughts

Both magnesium bisglycinate and magnesium citrate can be great choices — the best option depends on your goal and how your body responds. If you’re looking for a gentle everyday magnesium, bisglycinate is often the first pick. If you want magnesium that may also support bowel regularity, citrate is commonly chosen.