Magnesium bisglycinate or citrate: which is better?

Whether magnesium bisglycinate or citrate is better depends on personal preference and practical considerations. Both forms are organically bound, well-absorbed by the body, and contribute to the same EFSA-approved roles of magnesium. The differences lie in the chemical binding, absorption pathway, and tolerability. These factors determine which form best suits most people's routines.

What are the similarities between magnesium bisglycinate and citrate?

The main similarity between magnesium bisglycinate and citrate is that both are organically bound forms that the body can absorb well.

In both forms, the mineral magnesium is linked to an organic substance. For bisglycinate, this is the amino acid glycine; for citrate, it is citric acid.

Therefore, the choice between the two forms is not about which form does more, but about the differences in binding, absorption, and tolerability.

What are the differences between magnesium citrate and bisglycinate?

The biggest difference between magnesium bisglycinate and magnesium citrate lies in the substance to which the mineral is bound. As discussed earlier, this is citric acid for magnesium citrate and the amino acid glycine for bisglycinate.

This binding determines the route by which the body absorbs magnesium and how the supplement is generally tolerated.

Magnesium citrate dissolves well in water and is absorbed via the regular mineral transporters in the intestine. These same transporters are also used by other minerals such as calcium, zinc, and iron. When multiple minerals are taken simultaneously, the absorption of citrate is therefore slightly less efficient.

With magnesium bisglycinate, it's different. Because the magnesium here is linked to an amino acid, the body partially recognizes the supplement as an amino acid complex. Absorption occurs via peptide transporters and experiences hardly any competition with other minerals.

Another difference lies in tolerability. Citrate can have a mild laxative effect at higher doses because it draws water into the intestines. Most people notice little of this within the recommended daily dosage. Those sensitive to this effect often choose bisglycinate, which is generally gentler on the stomach and intestines.

The two also differ in price. Bisglycinate requires a more complex production process than citrate and is therefore, on average, higher in price per daily dose.

When do you choose magnesium bisglycinate and when magnesium citrate?

The choice between magnesium bisglycinate and magnesium citrate primarily depends on personal preference and practical considerations. At a functional level, both forms contribute to the same EFSA-approved roles of magnesium in the body.

Magnesium bisglycinate is a logical choice for those with a sensitive stomach or intestines who prefer to avoid the laxative effect of citrate. Those who also use other minerals such as calcium, zinc, or iron alongside magnesium also tend to choose bisglycinate, as this form is processed via its own absorption pathway.

Magnesium citrate is an accessible daily form for those who value a more affordable price point and do not suffer from the mild laxative effect. It is a popular basis for people who want to easily incorporate a magnesium supplement into their routine.

In practice, the choice for many people comes down to personal preference. If you are unsure, you can start with one form and only later add a second to see what fits best.

Can you combine magnesium bisglycinate and citrate?

Magnesium bisglycinate and citrate can be combined perfectly. Because both forms are absorbed via different routes in the intestine, they do not interfere with each other when taken simultaneously.

When combining, the total amount of elemental magnesium you consume per day counts. The Health Council applies an acceptable upper limit of 250 mg of elemental magnesium per day via supplements for adults. This limit applies to the total intake, meaning the amount from both forms combined.

There are supplements on the market that already contain bisglycinate and citrate together in one formula. Those who prefer to determine the ratio themselves can also use two separate supplements alongside each other. In both cases, follow the instructions on the packaging and consult a healthcare professional if in doubt.

Buy Magnesium Citrate or Bisglycinate at BeatsWell

At BeatsWell, you will find both our magnesium bisglycinate collection and our magnesium citrate collection from brands that have been carefully selected through our Expert Framework. Every supplement in the collection has been tested for purity, correct labeling, and transparent origin of ingredients.

Products with fillers, vague proprietary blends, or unclear production are not included in our selection. What you see here are the formulas we would choose ourselves for a daily routine.

Those seeking a gentler formula for daily use often opt for bisglycinate. For an accessible, well-absorbed base, citrate is a popular option. If you're still unsure, our broad magnesium collection clearly displays all forms side by side. Orders over €70 are shipped free within the Netherlands.

Don't know where to start? Schedule a free Wellness consultation and we will build your personal wellness routine during this conversation. Prefer to build your routine yourself? Build your routine here with BeatsWell's Routine Builder in 2 minutes.

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The information on this page is for informational purposes only and does not constitute medical advice. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional with any questions about your health.