Magnesium glycinate vs. citrate: what to look for on the label
verdavita editorial team · 2026-11-04
Magnesium glycinate and magnesium citrate are two forms of the same mineral, bound to different compounds. To compare products, check the form in parentheses and the amount of magnesium per serving.
Where to find the form
Supplement labels usually list the mineral first and the form in parentheses, for example “Magnesium (as magnesium glycinate)”. Some products combine several forms, so read the whole line.
What the NIH says about forms
The NIH Office of Dietary Supplements names magnesium aspartate, citrate, lactate and chloride as forms that are more easily absorbed. Its consumer fact sheet does not list glycinate in that group, so we would not claim that one form is simply better.
How much is typical
The NIH lists recommended amounts of 400 to 420 mg a day for adult men and 310 to 320 mg for adult women, counting all sources including food. Magnesium also comes from legumes, nuts, seeds, whole grains and green leafy vegetables.
A separate upper limit applies to supplements and medications: 350 mg a day for adults, unless a health care provider recommends otherwise. High intakes from these sources can cause diarrhea, nausea and abdominal cramping.
Check for interactions
The NIH notes that magnesium supplements can interact with some medicines, including bisphosphonates, certain antibiotics, diuretics and some acid reflux drugs. Tell your doctor or pharmacist about every supplement you take.
A label example
verdavita sells Calm Night, so we are not a neutral source here. Its label lists magnesium as magnesium glycinate, 275 mg in a serving of 3 capsules. If you also take a multivitamin, add its magnesium to the total when comparing with the 350 mg limit.
Sources
General information, not medical advice.