Does Magnesium Glycinate Make You Poop? How It Compares to Citrate

Magnesium supplements come in many forms. Two popular options are magnesium glycinate and magnesium citrate. You may be wondering: does magnesium glycinate make you poop? Below, we explore how each form affects your digestive system, why they’re used, and which might be best for your needs.

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What Is Magnesium Glycinate?

Magnesium glycinate is magnesium bound to glycine, an amino acid. It’s known for:

• High absorption (bioavailability)
• Gentle effect on the stomach
• Common uses: muscle relaxation, sleep support, anxiety relief

According to the National Institutes of Health (NIH), magnesium glycinate is less likely to cause diarrhea or loose stools compared with other magnesium salts.

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Does Magnesium Glycinate Make You Poop?

Short answer: Not usually. Here’s why:

1. Gentle Osmotic Effect

   • Magnesium draws some water into the intestines, but magnesium glycinate is absorbed efficiently in the small intestine.
   • Less unabsorbed magnesium reaches the colon, so the laxative effect is minimal.

2. Low Risk of Diarrhea

   • Clinical observations show that doses up to 400–500 mg elemental magnesium per day rarely cause loose stools.
   • Tolerance varies: some people may experience mild digestive changes if they take high doses.

3. Comparative Studies

   • Research published in the Journal of the American College of Nutrition found that magnesium glycinate caused fewer GI side effects than magnesium oxide or magnesium sulfate.
   • Anecdotal reports on patient forums and integrative medicine sites (e.g., Cleveland Clinic) align with these findings.

In most cases, magnesium glycinate will not make you poop. If you do notice looser stools, you can try:

• Reducing the dose
• Taking it with a meal
• Splitting the dose into two smaller amounts

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Why Magnesium Citrate Often Causes Bowel Movements

Magnesium citrate is magnesium combined with citric acid. It has a stronger laxative action and is commonly used to relieve occasional constipation or for bowel prep before medical procedures.

Key points about magnesium citrate:

• Osmotic Laxative: Draws water into the intestines, increasing stool bulk and frequency.
• Onset: Effects can appear within 30 minutes to 6 hours after taking.
• Typical Dose: 150–300 mg elemental magnesium as a single dose for constipation relief.

Because of its potent laxative effect, magnesium citrate is often recommended when quick relief is needed. However, regular use can lead to:

• Electrolyte imbalances
• Dependence on laxatives for bowel movements
• Dehydration, if fluid intake isn’t adequate

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Comparing Glycinate vs. Citrate

Feature	Magnesium Glycinate	Magnesium Citrate
Primary Use	Sleep, muscle relaxation, anxiety	Occasional constipation, bowel prep
Laxative Effect	Mild to none	Moderate to strong
Absorption	High	Moderate to high
Recommended Daily Dose	200–400 mg elemental magnesium	150–300 mg elemental magnesium
Common Side Effects	Rare: mild upset stomach	Diarrhea, cramping, bloating
Ideal For	Sensitive stomachs	Short-term relief of constipation

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Benefits of Magnesium Glycinate

• Better Absorption: Glycine helps shuttle magnesium across the intestinal wall.
• Fewer GI Upsets: Lower risk of diarrhea compared to citrate or oxide.
• Versatile Uses: May improve sleep quality, reduce muscle cramps, and support mood.
• Gentle on an Empty Stomach: Can be taken without food if needed.

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Benefits of Magnesium Citrate

• Effective Laxative: Fast and reliable relief for occasional constipation.
• Hydration Boost: Attracts water into the gut, softening stools.
• Short-Term Use: Great for bowel prep before colonoscopy or surgery.

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Potential Side Effects and Precautions

While both forms of magnesium are generally safe, side effects can occur:

Magnesium Glycinate

• Rare: mild stomach upset, nausea
• Very rare: excessive magnesium (hypermagnesemia) in people with kidney problems

Magnesium Citrate

• Common: diarrhea, abdominal cramping, gas
• Possible dehydration if fluid intake is low
• Risk of electrolyte disturbances with long-term use

Who should avoid or use caution:

• People with kidney disease
• Those taking certain medications (e.g., diuretics, antibiotics)
• Individuals with severe gastrointestinal disorders (e.g., Crohn’s disease)

Always consult your healthcare provider before starting any new supplement.

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How to Choose the Right Form

Consider your primary goal:

• Constipation Relief

  • Choose magnesium citrate for a stronger laxative effect.
  • Use short-term and follow dosing instructions carefully.

• General Supplementation (Sleep, Anxiety, Muscle Cramps)

  • Opt for magnesium glycinate.
  • Start with 100–200 mg elemental magnesium, titrate up as needed.

• Stomach Sensitivity

  • Glycinate is gentler and less likely to irritate your GI tract.

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Dosage Guidelines

Below are typical daily elemental magnesium dosage recommendations for adults. Adjust based on individual needs and medical advice.

Purpose	Magnesium Glycinate	Magnesium Citrate
Maintenance	200–400 mg per day	Not usually used
Constipation Relief	Not preferred	150–300 mg once, as needed
Muscle Cramps/Sleep Aid	100–200 mg before bedtime	Not preferred

Tips for dosing:

• Take with food to reduce any potential stomach upset.
• Split your total daily dose into two or three smaller doses.
• Drink plenty of water, especially with citrate.

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When to Speak to a Doctor

If you experience any of the following, seek medical advice promptly:

• Severe abdominal pain or cramping
• Persistent diarrhea or dehydration
• Signs of magnesium overdose (nausea, low blood pressure, irregular heartbeat)
• Any life-threatening or unusual symptoms

For a quick, free assessment of your symptoms, consider a free, online symptom check, using the doctor approved Ubie Symptom Checker.

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Summary

• Does magnesium glycinate make you poop? Generally, no. It’s one of the gentlest forms of magnesium with minimal laxative effects.
• Magnesium citrate is the go-to choice for reliable, fast relief of occasional constipation.
• Choose glycinate for general supplementation, sleep support, and muscle cramps. Opt for citrate when you need a stronger laxative.
• Always start with a low dose, stay hydrated, and consult your doctor if you have any health concerns or serious symptoms.

Speak to a doctor about anything that could be life threatening or serious. Your healthcare provider can help you decide which magnesium form and dosage is best for your unique situation.