Magnesium Glycinate vs Citrate for Perimenopause: Which Form Is Best?
Magnesium glycinate vs citrate for perimenopause. Compare absorption, benefits for sleep and anxiety, digestive tolerance, and which form suits which symptoms.
Why Magnesium Matters in Perimenopause
Magnesium is involved in over 300 biochemical processes including sleep regulation, muscle function, bone metabolism, and the nervous system's stress response. During perimenopause, declining estrogen affects how efficiently the body retains magnesium, and many women are already low given modern diets. Supplementing magnesium is one of the most widely recommended self-care measures for sleep, anxiety, muscle tension, and headaches during this phase. The key question is which form to choose.
Magnesium Glycinate
Magnesium glycinate is magnesium bound to glycine, an amino acid with calming properties of its own. It is among the best-absorbed forms of magnesium and is gentle on the digestive system, making it well-suited to higher doses. The glycine component supports sleep quality and has mild anti-anxiety effects. Magnesium glycinate is generally considered the preferred form for women prioritising sleep improvement, anxiety reduction, and nervous system support. It is more expensive than oxide or citrate but the trade-off in tolerability and absorption is usually worth it.
Magnesium Citrate
Magnesium citrate is magnesium bound to citric acid. It is also well absorbed, more so than magnesium oxide, and is one of the most widely available and affordable forms. It has a mild laxative effect at higher doses, which can be useful for women who experience constipation but is a drawback for those with loose stools or a sensitive gut. Magnesium citrate is a solid all-round choice and supports many of the same benefits as glycinate, though it lacks the additional calming effect of the glycine component.
Forms to Generally Avoid
Magnesium oxide is the most common form found in cheap supplements but has poor bioavailability, meaning little of it actually reaches the tissues. It is primarily used as a laxative. Magnesium chloride and sulphate are better suited to topical use, such as in bath flakes, than oral supplementation. If you have been taking magnesium and not noticed benefits, the form may be the reason.
Matching Form to Symptom
For sleep and anxiety, glycinate is the strongest choice. For constipation alongside sleep or muscle tension symptoms, citrate is useful because its gentle laxative action is a bonus. For general magnesium repletion without a specific digestive concern, either form works well. Many women use glycinate at night and find it significantly improves sleep onset and reduces nighttime waking. Some also take a small dose in the morning for daytime anxiety support.
Dosage and Practical Tips
The commonly recommended dose range for sleep and anxiety support is 200 to 400mg of elemental magnesium per day. Take it in the evening for the strongest sleep benefit. Start at a lower dose and increase gradually if you find it affects digestion. As with any supplement, track your response over several weeks before deciding whether it is helping. Logging symptoms before and after starting in PeriPlan gives you a clear picture of any changes. Always mention supplements to your doctor or pharmacist, particularly if you take medications that affect kidney function or electrolyte balance.
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