Magnesium is one of the most widely used dietary supplements. The body relies on it for hundreds of enzymatic processes, including muscle contraction, nervous system signalling, and energy production. When choosing a supplement, the form of magnesium matters — it determines how the mineral is absorbed and how the body responds to it.
What is magnesium bisglycinate?
Magnesium bisglycinate is magnesium bound to two molecules of glycine, an amino acid. This chelated form is widely described as highly bioavailable and gentle on the digestive system. Glycine itself is an amino acid involved in normal nervous system function. Bisglycinate is one of the most popular magnesium forms for people who want to support muscle relaxation, and many people take it in the evening.
What is magnesium citrate?
Magnesium citrate is magnesium bound to citric acid. It has been extensively studied and is well absorbed. It has a mild effect on the digestive tract, which is why it is often chosen by people who want digestive support alongside their magnesium intake. Citrate is one of the most common forms found in supplements worldwide and is widely available at competitive prices.
How do they differ?
The main difference is what the magnesium is bound to, and how that affects the body's response. Bisglycinate is generally favoured for muscle and nervous system support and is considered easy on the stomach. Citrate is often chosen when digestive regularity is also a consideration. Both deliver elemental magnesium for the body's normal functions.
Because bisglycinate molecules are larger, the percentage of actual magnesium per capsule is lower than in citrate. A 750 mg bisglycinate capsule contains less elemental magnesium than a 420 mg citrate serving. Always check the label for the elemental magnesium amount per serving.
Dosage and timing
Both forms are generally taken with food to reduce the chance of digestive discomfort. Many people take magnesium in the evening, though it can be taken at any time of day. Follow the serving size on the label.
Which form is right for you?
If you are primarily looking for muscle and nervous system support and prefer a gentle form, bisglycinate is a common first choice. If you also want digestive support or prefer a higher elemental dose per capsule, citrate is worth considering. Some people use both forms at different times of day.
Available products
Supplements & More carries Horbäach Magnesium Bisglycinate 750 mg (120 capsules) and Nutricost Magnesium Citrate 420 mg (240 capsules). Both are imported from the United States, sold in original sealed manufacturer packaging, and delivered across Lebanon with cash on delivery.