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    Evidence Comparison

    Compare Ingredients

    Compare the research strength, evidence scores, goal ratings, and safety profiles of up to 4 ingredients side by side.

    Data last reviewed: 2026-06-23

    Magnesium GlycinateMagnesium Citrate

    Who wins on evidence?

    Magnesium Glycinate winsby 8 pts (86% vs 78%)

    Averaged across overall, human clinical, meta-analysis, mechanistic, real-world and safety scores.

    Magnesium Glycinate86%
    Overall: 84/100Human Clinical: 82/100Meta-Analysis: 78/100Mechanistic: 92/100Real-World: 85/100Safety: 93/100
    Magnesium Citrate78%
    Overall: 70/100Human Clinical: 78/100Meta-Analysis: 70/100Mechanistic: 85/100Real-World: 72/100Safety: 90/100

    Verdict is calculated from objective evidence signals only (clinical research volume, evidence quality, validation markers). It does not account for individual goals or tolerability.

    Evidence Scores

    Overall
    Magnesium Glycinate
    84★
    Magnesium Citrate
    70
    Human Clinical
    Magnesium Glycinate
    82★
    Magnesium Citrate
    78
    Meta-Analysis
    Magnesium Glycinate
    78★
    Magnesium Citrate
    No meta-analyses or systematic reviews indexed for this ingredient yet.
    N/A
    Mechanistic
    Magnesium Glycinate
    92★
    Magnesium Citrate
    85
    Real-World
    Magnesium Glycinate
    85★
    Magnesium Citrate
    72
    Safety
    Magnesium Glycinate
    93★
    Magnesium Citrate
    90

    Research Volume

    Metric
    Magnesium Glycinate
    Magnesium Citrate
    Evidence Level84/10070/100
    Total Studies31
    Human Trials11
    Meta-Analyses10
    Latest Study20222003
    Athlete Studies00
    CategoryMineralsMinerals
    OriginSemi-SyntheticSynthetic
    Trademarks1—

    Goal Ratings

    Sleep
    Magnesium Glycinate
    5
    Magnesium Citrate
    3
    Recovery
    Magnesium Glycinate
    4
    Magnesium Citrate
    3
    Stress
    Magnesium Glycinate
    4
    Magnesium Citrate
    —
    General Health
    Magnesium Glycinate
    4
    Magnesium Citrate
    4
    Metabolic Health
    Magnesium Glycinate
    3
    Magnesium Citrate
    —
    Muscle Gain
    Magnesium Glycinate
    2
    Magnesium Citrate
    —
    Strength
    Magnesium Glycinate
    2
    Magnesium Citrate
    —
    Endurance
    Magnesium Glycinate
    2
    Magnesium Citrate
    —
    Hydration
    Magnesium Glycinate
    —
    Magnesium Citrate
    2

    Safety Overview

    Aspect
    Magnesium Glycinate
    Magnesium Citrate
    Safety Score93/10090/100
    Side EffectsMild drowsiness (desired for sleep use); Loose stools at very high dosesLoose stools at >400 mg; Mild GI cramping
    ContraindicationsSevere renal impairmentSevere renal impairment
    Drug Interactions2 known3 known
    Effective Dosage200–400mg elemental magnesium daily300–400 mg elemental Mg/day

    Quick Verdict

    Magnesium Glycinate
    84/100

    3 studies · 1 meta-analyses

    SleepRecoveryStress
    Magnesium Citrate
    70/100

    1 studies

    General Health

    Citations

    Magnesium Glycinate(3 studies)

    1. The effect of magnesium supplementation on sleep quality: a systematic review (2022, Systematic Review) https://pubmed.ncbi.nlm.nih.gov/35184264/
    2. Bioavailability of magnesium amino acid chelates compared to inorganic salts (2019, RCT) https://pubmed.ncbi.nlm.nih.gov/31064099/
    3. Effects of magnesium supplementation on blood pressure: meta-analysis of randomized trials (2017, Meta-Analysis) https://pubmed.ncbi.nlm.nih.gov/27815443/

    Magnesium Citrate(1 study)

    1. Magnesium bioavailability from magnesium citrate and magnesium oxide (2003, RCT) https://pubmed.ncbi.nlm.nih.gov/14596323/