Magnesium glycinate is a well-known type of magnesium supplement that is known to calm the nervous system. People often use it to help them sleep better and feel less anxious. Magnesium is an important nutrient for people who have trouble sleeping or are under a lot of stress because it helps control neurotransmitters and relax the body.
Magnesium citrate is another common form. It is known for its high absorption rate and mild laxative effect. Glycinate and citrate both have their own benefits for sleep and anxiety, but knowing how they are different can help you choose the best one.
Here, we will explore the benefits, differences, and usage of magnesium glycinate and citrate for sleep and anxiety.
Why Magnesium is Commonly Used For Sleep and Anxiety
Magnesium is an essential mineral that plays a key role in many bodily functions, including nerve and muscle regulation, energy production, and the maintenance of healthy bones. Its impact on the nervous system is particularly important for sleep and anxiety.
Magnesium helps regulate neurotransmitters such as gamma-aminobutyric acid (GABA), which promotes relaxation and calmness. By supporting GABA activity, magnesium can reduce overstimulation in the brain, making it easier to fall asleep and stay asleep.
Recommended: Benefits of Magnesium for Anxiety
Magnesium not only calms the nervous system, but it also helps the body deal with stress. Low magnesium levels have been linked to more anxiety, irritability, and trouble relaxing. Taking magnesium supplements can help the nervous system get back to normal, lower stress levels, and make you feel better overall. Magnesium is a popular natural remedy for improving sleep and easing anxiety because it has so many benefits.
Magnesium Glycinate
Magnesium glycinate is a chemical that is made when magnesium and glycine, an amino acid that is known to help people relax, are put together. This combination makes it easier for the body to absorb magnesium and lessens stomach discomfort, making it easy on the stomach. Because it is highly bioavailable, it is easier for the body to absorb. This is especially helpful for people who want to sleep better or feel less anxious.
Magnesium glycinate helps control neurotransmitters that help you relax and calm your nervous system so you can sleep. It helps GABA work, which can help you sleep deeper and more restfully and stop you from being restless at night. Glycinate’s calming effects may help with anxiety by lowering stress levels, improving mood, and making people feel less tense. Most of the time, the side effects are mild, but in rare cases, taking too much can make you sleepy or upset your stomach.
Benefits of Magnesium Glycinate for Sleep and Anxiety
Sleep Benefits:
- Enhances GABA activity to promote relaxation
- Calms an overactive mind for easier sleep onset
- Supports deeper, more restorative sleep
- Reduces nighttime awakenings
Anxiety Benefits:
- Helps regulate the body’s stress-response systems
- Lowers cortisol levels and promotes calmness
- Reduces symptoms such as nervousness, irritability, and restlessness
- Supports emotional stability and improved mood
Recommended: 11 Warning Signs Of Magnesium Deficiency
Magnesium Citrate
Magnesium citrate is a mix of magnesium and citric acid that the body absorbs very well. People often use this type of magnesium to help with digestion because it has a mild laxative effect. It can also help with sleep and anxiety. It may not be as calming as glycinate, but it works quickly to raise magnesium levels because it is quickly absorbed.
Benefits of Magnesium Citrate for Sleep and Anxiety
Sleep Benefits:
- Supports relaxation by aiding nervous system function
- Can improve sleep quality by reducing muscle tension and restlessness
- May help regulate sleep cycles when magnesium levels are low
Anxiety Benefits:
- Helps regulate stress-response mechanisms in the body
- Reduces feelings of nervousness and irritability
- Supports overall mood stability
- Can help manage tension-related symptoms caused by magnesium deficiency
Recommended: 10 Natural Treatments for Seasonal Allergies
Which Form is Better for Sleep?
Magnesium glycinate is often thought to be the best choice for getting better sleep. The magnesium and glycine in it work together to calm the nervous system, which helps you relax and makes neurotransmitters like GABA that help you sleep. Glycinate is said to help many people sleep better and wake up less often at night.
Magnesium citrate can also support sleep by reducing muscle tension and promoting relaxation, but its effects are generally less pronounced in terms of calming the mind. Its mild laxative effect may be a drawback for some individuals if taken close to bedtime. Overall, for those primarily focused on improving sleep quality and achieving a restful night, magnesium glycinate is usually the preferred choice.
Which Form is Better for Anxiety?
For managing anxiety, magnesium glycinate is generally considered more effective due to its calming properties. The glycine component helps soothe the nervous system and enhance GABA activity, which reduces stress, irritability, and feelings of tension. Regular supplementation with glycinate can support emotional stability and promote a sense of calm throughout the day.
Magnesium citrate can help alleviate anxiety by supporting overall magnesium levels and regulating the body’s stress-response systems. However, its effects on calming the mind are typically less pronounced compared to glycinate. Citrate may be more suitable for those who also want digestive support or need a highly absorbable magnesium form, but for anxiety relief specifically, glycinate tends to be the preferred option.
Recommended: How To Detox Your Armpits Without Bentonite Clay
Dosage Recommendations for Magnesium Glycinate and Citrate
1. Magnesium Glycinate
- Typical Dose: 200 to 400 mg of elemental magnesium per day.
- Best Time to Take: Evening or 30 to 60 minutes before bedtime to support relaxation and improve sleep quality.
- Form Advantage: Glycinate is gentle on the stomach and rarely causes diarrhea, making it ideal for long-term supplementation.
2. Magnesium Citrate
- Typical Dose: 200 to 400 mg of elemental magnesium per day for sleep and anxiety.
- Best Time to Take: Evening can help with relaxation, but take with food to reduce stomach discomfort.
- Form Advantage: Citrate is highly bioavailable and easily absorbed, but at higher doses it may have a mild laxative effect.
Final Thoughts
When deciding between magnesium glycinate and magnesium citrate for sleep and anxiety, magnesium glycinate is generally the better choice for most people. Its gentle, calming effect on the nervous system makes it ideal for promoting relaxation and improving sleep quality, and it rarely causes digestive side effects. This makes it particularly suitable for those primarily seeking relief from anxiety or trouble falling asleep.
Magnesium citrate, on the other hand, is highly absorbable and can also support relaxation and anxiety reduction, but it may have a mild laxative effect at higher doses. It can be useful if you want both magnesium supplementation and occasional digestive support. Overall, for sleep and anxiety specifically, glycinate tends to be the preferred form, while citrate may be chosen based on individual tolerance and additional benefits.