Magnesium Glycinate vs Magnesium Citrate for Perimenopause: Which Form Is Better?
Not all magnesium supplements are equal. Compare magnesium glycinate and citrate to find the right form for your perimenopause symptoms and goals.
Why Magnesium Matters During Perimenopause
Magnesium is involved in over 300 enzymatic processes in the body, including the regulation of cortisol, the production of serotonin and melatonin, muscle function, and the maintenance of bone density. During perimenopause, when estrogen and progesterone levels become unpredictable, many of these processes are under increased strain. Research suggests that magnesium deficiency is widespread in adult women, and that the symptoms of low magnesium, including sleep problems, anxiety, muscle tension, fatigue, and poor mood, overlap considerably with the symptoms of perimenopause. Supplementing magnesium is increasingly recommended by practitioners working with perimenopausal women, but the form of magnesium chosen affects how well the body absorbs and uses it.
The Basics of Magnesium Absorption
Magnesium as a mineral must be bound to another compound in supplement form. The compound it is bound to affects how easily the magnesium is absorbed, how much reaches the bloodstream, and what side effects are likely. Inorganic forms such as magnesium oxide have poor absorption rates, meaning only a small fraction reaches the cells where it is needed. Organic forms, including magnesium glycinate and magnesium citrate, are better absorbed. The two differ in what they are bound to, how gently they act on the digestive system, and which symptoms they are best suited to addressing.
Magnesium Glycinate: Best for Sleep and Anxiety
Magnesium glycinate is magnesium bound to glycine, an amino acid with its own calming properties. Glycine supports sleep by reducing core body temperature and acting on receptors involved in the sleep-wake cycle. The combination of magnesium and glycine makes this form particularly well suited to women whose primary concerns are sleep disruption, anxiety, or muscle tension. It is also among the most gentle forms on the digestive system, making it a good choice for women with sensitive stomachs or irritable bowel. Because glycinate does not have a strong laxative effect at standard doses, it can be taken daily without concern about loose stools.
Magnesium Citrate: Best for Constipation and General Use
Magnesium citrate is magnesium bound to citric acid. It has good bioavailability and is one of the most affordable and widely available forms. Its most notable characteristic is a mild osmotic laxative effect, meaning it draws water into the intestines and encourages bowel movements. For women who experience constipation, which can worsen during perimenopause due to hormonal effects on gut motility, magnesium citrate addresses two concerns at once. At lower doses it provides a gentle digestive benefit without causing urgency, while at higher doses it has been used medically to clear the bowel before procedures. Women with normal bowel habits may find the laxative effect unnecessary or inconvenient.
Comparing the Two for Perimenopause Symptoms
If sleep is the primary concern, magnesium glycinate taken 30 to 60 minutes before bed is generally the preferred form based on both clinical use and available research. If constipation, bloating, or sluggish digestion are the main issues, magnesium citrate taken with food is a practical first choice. For bone health, both forms provide elemental magnesium that contributes to the process of calcium metabolism and bone mineralisation, so the choice here is less critical. For muscle cramps or leg restlessness at night, either form can help, though glycinate's calming effect may offer an additional benefit. Some women use both, taking citrate in the morning and glycinate in the evening.
Dosage and Safety Considerations
The recommended dietary allowance for magnesium in adult women is around 310 to 320 milligrams per day, rising slightly for women over 30. Most diets provide only a portion of this through food, so supplementing with 200 to 400 milligrams of elemental magnesium daily is a common and generally safe approach. The upper tolerable intake level for supplemental magnesium is 350 milligrams per day for adults, beyond which digestive side effects become more likely. Women with kidney disease should not supplement magnesium without medical supervision, as the kidneys regulate magnesium excretion. For most healthy women in perimenopause, magnesium supplementation in these ranges is considered low risk.
Getting the Most from Magnesium Supplementation
Supplementation works best alongside a diet that supports magnesium intake from food. Dark leafy greens, nuts, seeds, legumes, whole grains, and dark chocolate are all rich dietary sources. Stress, alcohol, excess caffeine, and processed foods all deplete magnesium more quickly, so managing these factors alongside supplementation is worthwhile. Tracking symptoms over time using an app like PeriPlan helps you notice whether sleep quality, mood, or energy levels are improving after introducing a supplement. Changes can be subtle and gradual, making a record more reliable than memory alone. If you are already taking calcium supplements, note that very high calcium intake can compete with magnesium absorption, so timing them separately is advisable.
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