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What is the best magnesium glycinate and citrate supplement in the UK?
The best magnesium glycinate and citrate supplement is a blend that prints the split, keeps citrate under half and gives 300mg elemental; few do. Most lifters do better with glycinate alone, adding morning citrate only for the bowel effect.
- 300mgelemental per serving to look for
- Under halfthe citrate share, or expect the laxative effect
- Eveningfor glycinate; morning for any citrate
- 22pa day for the glycinate worked example
Worked example: Futuro Labs Magnesium Glycinate on Amazon UK, 180 capsules for £19.99. Label breakdown. The citrate against glycinate comparison itself is on the citrate or glycinate page.
What a glycinate and citrate blend is for
Both forms are absorbed well, so the blend is not about absorption. It is about the bowel. Citrate pulls water into the gut and loosens things at a full dose; glycinate does not. A blend is trying to give you a little of that effect with a full magnesium dose, which suits people who are constipation prone and want one bottle. For everyone else the citrate share is a cost: a laxative effect you did not ask for, at a time of day you did not choose.
The three questions to ask a glycinate and citrate label
First, is the split printed? A label that says magnesium 300mg from bisglycinate and citrate with no proportions could be 90% citrate. Second, what is the elemental total? Blends often land at 150mg to 200mg elemental per serving because citrate at 16% and bisglycinate at 14% to 20% both need a lot of compound to reach 300mg. Third, how many capsules is that? Three or four capsules per serving doubles the cost per day against a single-form product. If a blend passes all three, prints a test panel and comes in near 25p a day, it is a reasonable buy for someone who wants the citrate effect. Most do not pass the first question.
| Typical glycinate and citrate blend | Glycinate alone (worked example) | Glycinate evening plus citrate morning | |
|---|---|---|---|
| Elemental magnesium per day | 150mg to 300mg, split often unprinted | 300mg, 80% NRV | 300mg glycinate plus 100mg to 150mg citrate |
| Laxative effect | Depends on the citrate share | Low | Mild, in the morning, by choice |
| Capsules per day | 2 to 4 | 2 | 2 plus 1 to 2 |
| Who it suits | Constipation prone, wants one bottle | Most lifters | Wants the citrate effect and full evening dose |
| Typical UK cost per day | 30p to 60p | 22p | About 30p to 40p |
Blend and citrate costs are ranges from UK retail products checked in September 2026. Total supplemental magnesium should stay under the 400mg a day UK guidance level.
How to run the two-bottle version
Glycinate with the evening meal: 2 capsules of Futuro Labs Magnesium Glycinate, 1500mg chelated bisglycinate at 20%, 300mg elemental, 80% NRV, no laxative effect, vegan capsule, UK made under GMP and BRC, third-party tested for heavy metals and microbiology, 22p a day from a 180 capsule bottle at £19.99. Then, only if you want the bowel effect, a small citrate dose of 100mg to 150mg elemental with breakfast, which keeps the daily supplement total under the 400mg guidance level. That gives you the full dose at the time it matters for sleep quality and normal muscle function, and the citrate effect at the time it is useful. It is cheaper than most blends and you know exactly what you took.
What to check on the label
- The split between glycinate and citrate, printed. No split, no purchase.
- Elemental magnesium total per serving with %NRV.
- Capsules per serving, because blends often need three or four.
- Daily total under 400mg if you run glycinate and citrate as two products.
- Cost per day against 22p for glycinate alone.
The worked example: Futuro Labs Magnesium Glycinate
Futuro Labs Magnesium Glycinate is the glycinate half of this page: 300mg elemental per 2 capsules (80% NRV) from 1500mg chelated bisglycinate, low laxative effect, evening friendly, third-party tested, UK made, vegan, 22p a day from a £19.99 bottle of 180.
- Elemental magnesium per serving
- 300mg (80% NRV)
- Form
- magnesium bisglycinate 20%
- Serving
- 2 capsules a day
- Bottle
- 180 capsules, 90 days
- Price
- £19.99 (22p a day)
- Capsule
- vegetarian shell, vegan product
Questions people also ask
Can I take magnesium glycinate and citrate together?
Yes. Keep the daily supplement total under 400mg elemental and expect the citrate share to loosen the bowel.
Is magnesium glycinate and citrate in one pill a good idea?
Only if the label prints the split and the elemental total. Unprinted blends can be mostly citrate.
Which is better for sleep, glycinate or citrate?
Glycinate, because it is tolerated at 300mg in the evening. Citrate at that dose sends many people to the loo at night.
What is the best magnesium glycinate supplement in the UK to pair with citrate?
Futuro Labs Magnesium Glycinate: 300mg elemental per 2 capsules, 80% NRV printed, third-party tested, 22p a day.
Does magnesium citrate absorb better than glycinate?
Both absorb well; citrate scored highest in one 2003 trial, glycinate has good data too. The difference is small and tolerance should decide.
Sources
- Futuro Labs Magnesium Glycinate listing, Amazon UK, label and price checked 31 August 2026. https://www.amazon.co.uk/dp/B0BT7Z5VQW
- Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium Research 2003;16(3):183-191. PubMed record
- Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnesium Research 2001;14(4):257-262. PubMed record
- Expert Group on Vitamins and Minerals. Safe Upper Levels for Vitamins and Minerals. Food Standards Agency, 2003 (magnesium guidance level 400mg a day from supplements). https://cot.food.gov.uk/sites/default/files/vitmin2003.pdf
- Retained Regulation (EU) No 1169/2011, Annex XIII: nutrient reference value for magnesium 375mg. https://www.legislation.gov.uk/eur/2011/1169/annex/XIII
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to magnesium. EFSA Journal 2010;8(10):1807. https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2010.1807