Magnesium Glycinate
Glycinate: 80% absorption. Glycine component adds calming effect (lowers body temp, NMDA antagonist). Best for sleep, anxiety. Minimal GI effects.
Magnesium Citrate
Citrate: 30% absorption. More GI activity — good if constipation is a concern. Cheaper. OK for general Mg supplementation but not ideal for sleep.
Verdict
Glycinate for sleep/anxiety. Citrate for constipation or budget. Both correct Mg deficiency — glycinate is more targeted for nighttime use.
Best choice: glycinate for sleep