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Magnesium Glycinate vs Magnesium Orotate: Which One Should You Choose?

Magnesium is an essential mineral involved in over 300 biochemical processes in the body, from energy production to muscle function and heart health. 

Despite its importance, many people have low magnesium levels due to poor diet, stress and certain medical conditions.

The thing is not all magnesium supplements do the same or are equal. This is because magnesium must be bound to another molecule (a carrier) to be stable, becoming a chelate. This carrier affects:

• Absorption rate (bioavailability) – How well your body uses it.
• Therapeutic effects – Some forms are better for sleep, others for heart health.
• Side effects – Certain types cause laxative effects, while others don’t.

There are many different kinds of magnesium supplements, with two popular forms, magnesium glycinate and magnesium orotate, both having different benefits depending on your health needs.  

In this ‘Magnesium Wars’ post, we’ll break down the differences between magnesium glycinate vs magnesium orotate, their benefits and which may be best for you.  

Jump there now:

• What Is the Difference Between Magnesium Orotate and Magnesium Glycinate?
• Key Differences at a Glance
• Magnesium Glycinate Benefits
• Magnesium Orotate Benefits
• Can You Take Magnesium Orotate with Magnesium Glycinate?
• Magnesium Glycinate vs Orotate: Which Magnesium Is Best for You?

What Is the Difference Between Magnesium Orotate and Magnesium Glycinate?

While both forms provide magnesium, they are bound to different compounds, affecting how they work in the body:  

• Magnesium Glycinate = Magnesium + Glycine (an amino acid)  
• Magnesium Orotate = Magnesium + Orotic Acid (a natural compound involved in DNA synthesis)  

Further Reading: The Different Forms of Magnesium

Key Differences at a Glance

Further Reading: Can I Take Magnesium Daily? 

Magnesium Glycinate Benefits

Magnesium glycinate is one of the most well-tolerated and absorbable forms of magnesium. This kind of magnesium is bound to glycine, a calming amino acid. Glycine itself has benefits:

• Supports deep sleep by enhancing GABA (a relaxing neurotransmitter).
• Reduces inflammation and oxidative stress.
• Helps with muscle repair and cognitive function.

Here’s why many people take magnesium glycinate: 

1. Supports Sleep & Reduces Anxiety

• Glycine acts as an inhibitory neurotransmitter, calming the nervous system.
• Improves GABA activity, helping you fall asleep faster and is particularly helpful for insomnia and restless sleep.
• Helps regulate stress hormones like cortisol.  
• Studies show magnesium glycinate can reduce symptoms of anxiety, depression and PTSD.

2. Superior Absorption and Gentle on the Stomach

• One of the most bioavailable forms (absorbed efficiently).
• Unlike magnesium oxide (which can cause diarrhoea), glycinate is non-laxative.  
• Ideal for long-term magnesium supplementation.  

3. Muscle Recovery & Pain Relief

• Reduces muscle cramps, spasms and fibromyalgia pain.
• Helps athletes recover faster by supporting protein synthesis.

4. Supports Brain Health

• May improve memory and cognitive function.
• Potential benefits for migraine prevention.

Who Should Take Magnesium Glycinate?

• People with anxiety, stress or insomnia.
• Those with muscle cramps, fibromyalgia or chronic pain.
• Anyone needing a well-absorbed magnesium without digestive issues.  

Further Reading: 7 Benefits of Magnesium Glycinate

Magnesium Orotate Benefits

Magnesium orotate is less common but has unique advantages, particularly for heart health and cellular function. This form of magnesium is bound to orotic acid, a compound involved in:

• DNA and RNA synthesis (needed for cell repair).
• Heart muscle energy production.
• Mitochondrial function (powerhouse of cells).

What is Magnesium Orotate Good For?

1. Supports Heart Health

• Orotic acid helps repair heart tissue and improve cardiac energy metabolism.
• Clinical studies show benefits for congestive heart failure, angina and arrhythmias.

2. Boosts Athletic Performance & Recovery

• Supports ATP production (cellular energy), improving endurance.
• Helps athletes recover faster by enhancing cell repair.

3. May Support Mental Health

• Emerging research suggests benefits for depression and cognitive function.
• May works synergistically with SSRIs.

4. No Laxative Effect

• Unlike magnesium citrate and oxide, it doesn’t cause digestive upset or diarrhoea.

Who Should Take Magnesium Orotate?

• Individuals with heart disease, high blood pressure or arrhythmias.
• Athletes looking for better endurance and recovery.  
• Those needing deep cellular-level magnesium benefits.  

Speak to your doctor before taking magnesium orotate, as high doses of orotic acid (100 mg/kg/day or more) may promote tumour growth in animals. Lower doses (50 mg/kg/day) did not show this effect. Based on this, the European Food Safety Authority (EFSA) considers supplements like magnesium orotate unsafe at high doses (e.g., 7,000mg daily for a 154lb/70kg adult).

Further Reading: All About Magnesium and Muscles

Can You Take Magnesium Orotate with Magnesium Glycinate?

Since both forms of magnesium serve different purposes, combining them may offer broader benefits:  

• Glycinate for muscle relaxation, anxiety and sleep
• Orotate for heart and energy support  

Just always make sure to check with your doctor to avoid exceeding daily magnesium limits (350 mg for supplements, unless advised otherwise).  

Further Reading: The Link Between Magnesium and Anxiety

Magnesium Glycinate vs Orotate: Which Magnesium Is Best for You?

End Note

So, what type of magnesium is best for you? Choose magnesium glycinate, like Xandro’s Magnesium Glycinate 500mg, if you need stress relief, better sleep or a gentle magnesium supplement. Choose magnesium orotate if you’re focusing on heart health, cellular energy or athletic performance.  

Both are high-quality options, but your health goals will determine which one (or combination) works best for you.  

Read our other blogs comparing the different types of magnesium.