Magnesium glycinate versus citrate for sleep - what's the difference?

Magnesium glycinate is more suitable for sleep and muscle tension, while magnesium citrate is more commonly used for digestive function and constipation. Main differences: (1) Glycinate binds with the amino acid glycine which itself has calming brain effects (promoting GABA, the rest neurotransmitter) - that's why it's chosen for perimenopausal insomnia. Citrate binds citric acid and has a laxative effect (relieves constipation) but is less brain-targeted. (2) GI tolerance - glycinate is very gentle on the stomach, citrate can cause diarrhoea at therapeutic doses (300mg+). (3) Absorption - both are good, but glycinate is more likely to support brain function and relaxation. For perimenopausal women with insomnia: choose glycinate, dose 200-400mg before bed. For women with constipation + muscle tension: a mix of glycinate (night) + citrate (morning) can work. Doctor's Best Magnesium Glycinate (TRAACS chelated) and Pure Encapsulations are quality picks in Malaysia, typically via Shopee. Vegetable cellulose capsule versions are easier to verify as halal. Take 30-60 minutes before bed with water. Allow 2-4 weeks for full effect.