Magnesium citrate is a popular supplement for people who need to boost their magnesium levels. It’s also often used to help with constipation. It is easily absorbed and draws water into the digestive tract to encourage regular bowel movements.

However, some people complain of adverse side effects, such as diarrhea, dehydration, and electrolyte imbalances, when they take too much magnesium.

Magnesium glycinate is often used to treat anxiety and difficulty sleeping and is gentler on the stomach. Magnesium glycinate is also a popular supplement for athletes because it can help relieve muscle soreness after exercise.

A healthcare provider or registered dietitian can help you choose the best magnesium supplement for your needs.

Magnesium citrate is popular for digestion and constipation. It has mild laxative effects, which may encourage bowel movements. While magnesium citrate is typically absorbed in the body without problems, it may cause unwanted side effects, such as stomach discomfort and diarrhea.

Magnesium glycinate may be less likely to cause stomach issues, making it a better option for those prone to stomach troubles. Studies have linked it to better sleep and lower anxiety. If more restful sleep is your goal, magnesium glycinate before bed may be the best choice.

Your best choice depends on your wellness goals and health history. Look for quality supplements with few added ingredients and research-backed doses. You may also want to look for products tested for safety and purity.

Many people take magnesium citrate supplements to relieve constipation. Magnesium citrate helps pull water into the digestive tract, making bowel movements easier.

Magnesium citrate also plays a key role in bone health. Low levels may contribute to osteoporosis or bone loss. Studies have shown that magnesium supplements, such as magnesium citrate, can help prevent bone loss.

Risks and Side Effects

Too much magnesium may cause diarrhea, dehydration, and an upset stomach. It may also cause electrolyte imbalances, which can negatively affect blood pressure and heart rhythm. People with a history of cardiac or kidney issues should discuss magnesium supplements with their healthcare provider before starting them.

Magnesium citrate may also interact with some medications, such as antibiotics and diuretics.

Many people take magnesium glycinate supplements to help relieve muscle soreness after exercise. Studies show that a dose of 350 milligrams can reduce soreness and improve feelings of recovery after physical activity.

Some people take magnesium supplements to treat mild anxiety and insomnia. Studies show that magnesium glycinate supplements can improve anxiety and promote better sleep. Because magnesium glycinate helps the body relax, many brands recommend taking it before bedtime.

Risks and Side Effects

Magnesium glycinate is generally considered safe for the average healthy adult, but taking too much may cause stomach pain, nausea, or diarrhea. More severe cases of excessive intake may involve dizziness and fatigue.

People with a history of kidney disease or other renal problems should especially avoid magnesium supplements.

Magnesium is an essential mineral for health. It’s possible to get enough magnesium through whole foods, but magnesium supplements can help bridge the gap in nutrient deficiencies.

Magnesium citrate is typically used for constipation relief, and magnesium glycinate is often used to reduce anxiety and improve sleep.

While most magnesium supplements are considered safe for the average healthy adult, talking with your healthcare provider before starting a new supplement is important.