If you’ve been feeling anxious, fatigued, or mentally foggy, you’re not alone. Many people are discovering that magnesium glycinate—a highly absorbable form of magnesium—can offer calm, clarity, and better sleep, backed by research.

Magnesium glycinate or magnesium citrate? If you’re trying to choose between these two popular forms, it helps to understand their key differences, benefits, and best use cases.

Magnesium Glycinate: The Calm Choice

Form: Magnesium bound to glycine (an amino acid)

Best for: Anxiety, sleep, muscle tension, overall relaxation

Absorption: High bioavailability, gentle on the stomach

Side effects: Rare—may cause mild drowsiness at higher doses

Magnesium plays a critical role in calming your nervous system. It binds to GABA receptors in the brain, promoting relaxation and reducing nerve activity. Glycine (the amino acid it’s bound to) also has calming properties, which makes magnesium glycinate especially sleep-friendly.