Can You Take Magnesium Citrate and Magnesium Glycinate Together? A Complete Guide

Magnesium is a supplement which many people take to promote their health. Magnesium plays an important role in hundreds of functions throughout the body. It supports normal functions of the muscles, nerves, sleep, the heart and energy production.

As you browse through the stores you’ll find different forms of magnesium supplements. Most frequently used are these: Magnesium citrate and magnesium glycinate. This often leads people to ask: can you take magnesium citrate and magnesium glycinate together?

Yes, the short answer is yes. It is safe in many cases to combine these two types of magnesium. But to get the right dosage and for people with various health issues, the appropriate approach depends on your health objectives, dosage and medical conditions.

In this guide, you’ll be able to learn all you need to know about combining these supplements. The difference, benefits, dosage and potential side effects and safety will also be discussed.

What Is Magnesium?

Magnesium is a vital mineral that plays a key role in the functioning of your body. It is used to help muscles move, nerves work and the heart and provide energy. Magnesium is also essential for good bones and blood sugar control. The body cannot generate magnesium; it must be obtained from the food or from supplements.

Magnesium plays important roles such as:

• Supporting healthy muscles
• To assist nerves to communicate effectively.
• Keeping the heart healthy
• Supporting bone strength
• Promoting relaxation and sleep
• Helping to regulate blood sugar levels
• Aids in the creation of energy

Sadly, it is common for many U.S. citizens to not get sufficient levels of magnesium from their diet. That’s why supplements have become in more demand.

Understanding Magnesium Citrate

Magnesium citrate is one of the most popular supplements containing magnesium that are derived from magnesium and citric acid. It’s noted to have a very good absorbency, meaning that our bodies can absorb it very well. Magnesium citrate is used by many to maintain health and well-being levels of magnesium, nerve health and muscle function. It’s also frequently employed to encourage regular bowel motions and to help improve digestive well-being.

Benefits of Magnesium Citrate

Some benefits can be gained from magnesium citrate:

• Relieve occasional constipation
• Improve magnesium levels
• Support muscle function
• Promote heart health
• Aid hydration

Magnesium citrate is sometimes used as a laxative as it brings water to the intestines.

Who Should Consider Magnesium Citrate?

Some people may find that taking magnesium citrate is helpful for them because they:

• Experience occasional constipation
• Needing a magnesium supplement that is easily absorbed into the body.
• Have a general magnesium support?

Citing a preference for digestive support, many people looking into the topic magnesium glycinate vs citrate find that they lean towards citrate.

Understanding Magnesium Glycinate

Magnesium glycinate is a combination of magnesium and glycinate, which is an anti-anxiety amino acid.

In fact, many health professionals advocate using magnesium glycinate, which is easy on the stomach and is less likely to cause stomach upset.

Benefits of Magnesium Glycinate

Magnesium glycinate can aid in supporting:

• Better sleep quality
• Relaxation
• Stress management
• Muscle recovery
• Healthy nerve function

For people who want relaxation over digestion benefits, they will opt for magnesium glycinate. Those who want to relax more than the digestive benefits, will go for magnesium glycinate.

What Does chelated magnesium glycinate Mean?

The chelated magnesium glycinate is a special bonding process. As in this form, magnesium is bound to glycine molecules.

Chelation results in better absorption and stability.

Some potential advantages of chelated magnesium glycinate are that it:

• Better absorption
• Reduced stomach irritation
• Improved bioavailability
• Improved tolerance for longer term use.

The most absorbable form is considered to be chelated magnesium glycinate, which is why this type of magnesium supplement is used in many high quality supplements.

Can You Take Magnesium Citrate and Magnesium Glycinate Together?

Yes, magnesium citrate + magnesium glycinate are safe for many healthy adults.

Each form will serve different purposes; using multiple forms may be more comprehensive.

For example:

• Magnesium citrate could aid in digestion.
• Magnesium glycinate could be used to promote sleep and relaxation.
• There is a preference among some for taking magnesium citrate on the mornings and magnesium glycinate in the evening.
• This will allow them to get both the benefits without consuming too much at a time.

Both together may provide some benefits

These two items, magnesium citrate and magnesium glycinate can be combined to provide:

• Overall improved magnesium nutrition
• Digestive support
• Improved relaxation
• Enhanced sleep quality
• Muscle support

But, the total magnesium consumption should never exceed safe levels.

Table 1: Comparison of Magnesium Citrate and Magnesium Glycinate

Feature	Magnesium Citrate	Magnesium Glycinate
Absorption	High	Very High
Digestive Effects	May promote bowel movements	Usually gentle on digestion
Sleep Support	Moderate	Excellent
Relaxation	Moderate	Excellent
Constipation Relief	Strong	Minimal
Stomach Tolerance	Good	Excellent
Daily Use	Common	Common

 Magnesium Glycinate vs Citrate: Key Differences

When people are trying to decide what source of magnesium to purchase, they often wind up looking for magnesium glycinate vs citrate.

That being said, it is not a foolproof formula—both choices have their advantages and disadvantages. This is dependent on your own goals of health.

Magnesium Glycinate vs Citrate – Sleep Supplement

In cases of sleep, it is sometimes glycinate that is the superior option when compared to citrate.

The glycine may help promote relaxation and tranquility just prior sleep.

The magnesium glycinate is a special formulation that helps to enhance sleep quality, making it a preferred option for many people.

 Magnesium Glycinate vs Citrate for Constipation

Switching to magnesium citrate is sometimes a better choice, if constipation is the primary concern.

When digestive support is the main concern it’s most likely that the magnesium citrate is the superior option in comparison to magnesium glycinate.

Magnesium Glycinate vs Citrate – Anxiety and Stress Relief

Many people are interested in magnesium glycinate vs citrate, citing stress support.

The glycine’s relaxing effects make magnesium glycinate more popular for relaxation and stress.

Magnesium Glycinate vs Citrate for daily supplementation

In the longer-term, plenty of people prefer to use the chelated magnesium glycinate form as it is easy on the tummy and readily absorbed.

However, a few people have experienced benefits from using the combinations of the two under the correct dosage instructions.

Some people combine both forms, so what is the reason for this?

Some individuals take a combination of magnesium glycinate and citrate; they don’t just opt for one or the other in the glycinate vs citrate debate.

For example:

Morning:

• Magnesium citrate

Evening:

•  Magnesium glycinate

This schedule can assist with aiding digestion and relaxation into the day.

A number of people find this to be effective if suggested by their doctor.

How Much Magnesium Do You Need?

Generally the recommended daily magnesium intake is in these ranges:

• Adult women: 310–320 mg daily
• Adult men: 400–420 mg daily

There are individual differences in supplements requirements.

When you are adding magnesium to your diet, think of the following foods:

• Nuts
• Seeds
• Beans
• Whole grains
• Leafy green vegetables

Doses above the recommended levels could lead to side effects, particularly digestive trouble.

The knowledge of Magnesium Glycinate 500mg is very important

Magnesium glycinate 500mg is a popular magnesium supplement that can be used to support sleep, relaxation, muscle function and general health. But there are many that don’t understand what this dosage entails. The term magnesium glycinate 500mg does not indicate the amount of elemental magnesium that your body receives, but rather the total amount of the magnesium glycinate compound. Typically, the amount of magnesium is less, and may differ depending on the brand. Always consult the Supplement Facts label on the supplement package to determine the precise amounts of magnesium you’re receiving.

Why Elemental Magnesium Matters

If using a supplement, take the time to make sure you select one that includes these:

• Total compound amount
• Elemental magnesium content
• Serving size
• Recommended daily dosage

For instance, magnesium glycinate 500mg can contain much less than 500mg of the element magnesium.

Be sure to read the Supplement Facts panel

Is Magnesium Glycinate 500mg Safe?

For most healthy adults, taking magnesium glycinate 500mg as directed on the manufacturer’s label might be safe.

Supplements containing high doses of magnesium can, however, lead to side effects.

Safety factors that involve:

• Age
• Overall health
• Kidney function
• Other medications
• Additional magnesium sources

Do not exceed the recommended dose—If you’re not sure, ask a health care provider.

The benefits of Magnesium Glycinate 500mg include the following

The people who use magnesium glycinate 500mg primarily use it for its support for the following:

• Sleep quality
• Muscle recovery
• Relaxation
• Stress management
• Healthy nerve function

 chelated magnesium glycinate is more readily absorbed, so is used by many at moderate doses.

How long will it take for magnesium glycinate to work?

A common question that is asked is, how quickly does magnesium glycinate work?

This is very dependent on the purpose for which you are using it.

For Relaxation

• Some individuals experience benefits after just a few hours.
• Others might not see a difference till after a few day’s use.

For Sleep Support

Results will differ when taking Magnesium Glycinate for sleep, as it depends on how long does it take for magnesium glycinate to work.

• According to some users, they have a better night’s sleep on the first few nights.
• A few individuals will require 1 to 2 weeks of regular supplementation.

For Magnesium Deficiency

Depending on how low magnesium levels are, it could take a few weeks to reach a correct level.

In such cases, the question how long does it take for magnesium glycinate to work would depend on the factors such as:

• Deficiency severity
• Dosage
• Absorption
• Diet quality
• For Muscle Support

The combination of magnesium and glycine is used for muscle recovery by many athletes and is known as Magnesium glycinate.

Improvements in the muscle may be gradual over a number of days or weeks.

There are a lot of factors that can affect the results

The time it can take for magnesium glycinate to take effect depends on a variety of factors:

• Current magnesium levels
• Overall health
• Diet
• Dosage
• Supplement quality
• Consistency of use

Take supplements as directed by the manufacturer and for best results, take them on a regular basis.

Proper Dosage When Combining Magnesium Citrate and Glycinate

If both forms are to be combined, it is important to pay special attention to the total magnesium content.

General Guidelines

Your health care provider can suggest:

• For the majority of the day take magnesium citrate;
• Before going to sleep, drink Magnesium glycinate.

This could be done by dividing the magnesium dose into daily portions.

Tips for Safe Supplementation

Follow these guidelines:

• Be sure to read the supplement labels.
• Check the total amount of magnesium consumed per day.
• Stay hydrated.
• Start with lower doses.
• Gradually increase, if necessary.

Popularly, individuals taking into use chelated magnesium glycinate seem to experience gentler impacts on the digestive system than some various other kinds.

Possible Side Effects

While it’s necessary magnesium can have some undesirable effects when given in excess.

Common Side Effects

The side effects may involve:

• Diarrhea
• Nausea
• Stomach cramps
• Bloating
• Digestive discomfort

These effects are more prevalent with magnesium citrate, due to its laxative effect.

 Magnesium Glycinate can have side effects

Generally, magnesium glycinate is very tolerable.

Many users prefer to use chelated magnesium glycinate as it is not as likely to cause any digestive upset.

Excessive magnesium can be detected from the following clinical symptoms:

Taking excessive amounts may lead to:

• Low blood pressure
• Weakness
• Drowsiness
• Irregular heartbeat
• Severe digestive upset

If symptoms are severe, then contact a physician for treatment.

Who should avoid taking magnesium supplements?

Some people should not take magnesium if they have a health condition – they should ask their health provider before they take magnesium.

These include those who suffer from:

• Kidney disease
• Heart conditions
• Digestive disorders
• Chronic medical conditions

Magnesium can be excreted by excretion in the kidneys, and problems with the kidneys can lead to accumulation of magnesium.

Drug Interactions to Consider

There are some medications which may interact with magnesium.

Examples include:

• Some antibiotics
• Osteoporosis medications
• Blood pressure medications
• Thyroid medications

Healthcare practitioners might suggest giving medicines and supplements at different times to minimize interaction risks.

Natural Food Sources of Magnesium

However, supplements are not necessary.

There are plenty of foods that are naturally high in magnesium.

Magnesium-Rich Foods

Good sources include:

• Almonds
• Cashews
• Pumpkin seeds
• Spinach
• Black beans
• Avocados
• Brown rice
• Whole grains

A healthy diet along with a supplement may be beneficial to maintain proper magnesium levels.

Frequently Asked Questions

May Use Magnesium Citrate and Magnesium Glycinate at the same time?

Yes. Both forms can be taken on the same day in healthy adults as long as the daily intake of magnesium is within proper limits.

Is it better to use Chelated Magnesium Glycinate than regular magnesium?

The chelated magnesium glycinate form is widely favored as it is very well absorbed and is less the cause of stomach upset.

Is Magnesium Glycinate 500mg Too Much?

Not necessarily. It depends; it is different for everyone and depends on how much elemental magnesium you are using.

Always adhere to product directions and expert advice.

How long does it take for Magnesium Glycinate to work for sleep?

Results will be seen in some people in just a few days with regular use, and for others, may be one to two weeks.

Magnesium Glycinate vs Citrate – which is better?

It will depend on what you intend to do.

In the magnesium glycinate vs citrate comparison:

• Citrate is used more frequently to treat constipation.
• Glycinate is used a great deal for relaxation and sleep.

Taking Magnesium Glycinate daily is okay?

Yes. Magnesium glycinate is a common supplement seen regularly in people’s daily diet.

Final Thoughts

So, is it OK to use Magnesium citrate along with Magnesium glycinate?

For most healthier adults, it’s yes. These two forms can be used for different things and can be used together, depending on the circumstances.

When you refer to Magnesium glycinate vs citrate, keep in mind that there are pros and cons associated with each.