Magnesium Glycinate vs Citrate for Sleep: Which One Works Best?

If you're the kind of person who obsesses over their wind-down ritual (welcome, you're among friends), then you've probably already heard of magnesium. It's one of the most talked-about minerals in the wellness world, for good reason. But let’s get specific: Magnesium Glycinate and Magnesium Citrate are two of the most popular forms, especially when it comes to improving sleep.

Are they the same thing? Absolutely not. Are they both effective? Yes, but in very different ways.

Let’s explore which form is best for your unique sleep needs, whether you're an overthinker at 11pm or just want to stop waking up at 3:12 every morning.

First, Why Does Magnesium Help with Sleep

Magnesium is involved in over 300 enzymatic reactions in the body, many of which regulate the nervous system. When it comes to sleep, it:
- Supports melatonin production
- Enhances GABA activity
- Helps regulate muscle relaxation and blood sugar overnight

Magnesium Glycinate: The Zen Master

Magnesium Glycinate is magnesium bound to glycine. This combo makes it especially good for those with anxious minds or difficulty winding down.

Best for:
- High stress levels or racing thoughts
- Frequent wake-ups
- Sensitive stomachs

Magnesium Citrate: The Mover and Shaker

Magnesium Citrate is bound to citric acid and has a gentle laxative effect. It’s ideal if you experience constipation or muscle tension.

Best for:
- Restless legs or cramps
- Bloating or sluggish digestion

Still Not Sure?
If you’re emotionally stressed, go Glycinate. Tense or sluggish? Try Citrate. Stack with L-Theanine or GABA for better results. 

Want to know more, read our Ultimate Guide to Natural Sleep Optimisation