# Magnesium glycinate vs citrate: which is better in South Africa?

Source: https://www.healthnews24.co.za/answers/magnesium-glycinate-vs-citrate-south-africa/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Neither is clearly better. Both are better absorbed than magnesium oxide, so compare products by elemental magnesium per Rand. Citrate is more likely to loosen the bowels at higher doses, and glycinate is often better tolerated, but head-to-head evidence is thin. In South Africa, glycinate capsules cost about R2.82 per 100 mg elemental (October 2026).

Key facts:
- Citrate, glycinate or bisglycinate, lactate and chloride are better absorbed than oxide; compare products by elemental magnesium.
- EFSA upper level for supplemental magnesium is 250 mg a day for adults, based on laxative effects.
- Flora Force glycinate costs about R2.82 per 100 mg elemental and The Real Thing Tri-Mag about R2.64 (October 2026).
- We found no citrate-only magnesium product priced in South African retail data, and no evidence glycinate is better for sleep.

## What is the difference between the two forms?

Magnesium is bound to a carrier. In **citrate** the carrier is citric acid; in **glycinate** (also called bisglycinate) it is the amino acid glycine. The evidence summary we use states that citrate, glycinate or bisglycinate, lactate and chloride are better absorbed than oxide, which has high elemental magnesium but lower absorption. All forms count by **elemental magnesium** on the label, not the compound weight.

## Which is gentler on the stomach?

The main side effect of magnesium is diarrhoea, especially with oxide and with large doses of citrate. Glycinate is widely reported as gentler, but good head-to-head trials are lacking, so treat it as a practical tendency, not proof. The EFSA tolerable upper level for supplemental magnesium (not from food) is **250 mg a day** for adults, set on the laxative effect. Typical supplements supply 100 to 350 mg elemental.

## Is glycinate better for sleep?

No evidence supports that claim. Marketing exceeds the evidence. The Australian Institute of Sport puts magnesium in Group C (not advocated for athletes without a clinical reason). See [does magnesium help sleep and cramps](/answers/does-magnesium-help-sleep-and-cramps/).

## How do South African products compare on price?

We compared products on cost per 100 mg of elemental magnesium where the label states it (October 2026):

| Product | Form | Price | Per 100 mg elemental |
|---|---|---|---|
| The Real Thing Tri-Mag, 90 capsules | forms not verified in our data; about 120 mg per capsule | R285 | R2.64 |
| Flora Force Magnesium Glycinate, 60 capsules | glycinate, about 100 mg per capsule (label wording) | R169 | R2.82 |
| Dis-Chem Gold Slow Release, 60 tablets | sulphate, 68.4 mg per tablet | R134.99 to R169.99 | R3.29 to R4.14 |
| Dis-Chem Gold Magnesium Chelate, 90 tablets | chelate, 99 mg per tablet | R300 | R3.37 |
| New Leaf Magnesium Glycinate, 120 capsules | glycinate | R409 | not stated |
| Natroceutics Glycinate Complex, 60 capsules | glycinate | R319 | not stated |

We found no citrate-only magnesium product priced in our October 2026 dataset, so a direct local citrate-versus-glycinate price comparison is not possible. Magnesium sulphate is the cheapest form on the shelf; glycinate and L-threonate carry a premium. Compare more on our [best magnesium in South Africa](/best/best-magnesium-south-africa/) page.

## How should you choose?

1. **Check elemental mg per capsule** on the label; if it is not stated, you cannot dose it.
2. **Start low** (100 to 200 mg) and take it with food.
3. **Choose glycinate** if you have a sensitive stomach, and **citrate** if you also want a mild laxative effect (and are happy to stay at low doses).
4. Do not exceed 250 mg of supplemental magnesium a day without medical advice.

## Who should avoid it?

Kidney disease (magnesium accumulates), and anyone on tetracycline or quinolone antibiotics or bisphosphonates, who should separate doses by a few hours. Pregnant women and under-18s should speak to a doctor first. A balanced diet with nuts, legumes, whole grains and greens usually covers needs.

See also [how much magnesium per day](/answers/how-much-magnesium-per-day/).

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Flora Force Magnesium Glycinate 60 capsules | 60 capsules | R169 (Faithful to Nature, 2026-10) | 30 | R5.63 | not stated |
| The Real Thing Tri-Mag 90 capsules | 90 capsules | R285 (Faithful to Nature, 2026-10) | 45 | R6.33 | not stated |
| Dis-Chem Gold Magnesium Chelate 90 coated tablets | 90 tablets | R300 (Dis-Chem Living Fit, 2026-10) | 60 | R5.00 | not stated |
| Dis-Chem Gold Slow Release Magnesium 60 coated tablets | 60 tablets | R134.99-R169.99 (Dis-Chem Living Fit, 2026-10) | 24 | R5.62 | not stated |
| New Leaf Magnesium Glycinate 120 capsules | 120 capsules | R409 (Faithful to Nature, 2026-10) | 60 | R6.82 | not stated |
| Natroceutics (Natro) Natroceutics Magnesium Glycinate Complex 60 capsules | 60 capsules | R319 (Faithful to Nature, 2026-10) | 30 | R10.63 | not stated |

## Sources

- [EFSA: overview of tolerable upper intake levels (summary report, 2024)](https://www.efsa.europa.eu/sites/default/files/2024-05/ul-summary-report.pdf)
- [Australian Institute of Sport Supplement Framework, Group C](https://www.ausport.gov.au/ais/nutrition/supplements/group_c)
- [Faithful to Nature: magnesium listings (The Real Thing Tri-Mag)](https://www.faithful-to-nature.co.za/health/vitamins-supplements/minerals/the-real-thing-tri-mag)
- [Dis-Chem Living Fit: Dis-Chem Gold Slow Release Magnesium](https://dischemlivingfit.co.za/shop/dischem-gold-slow-release-magnesium-60-coated-tabs/)