Magnesium Bisglycinate vs. Magnesium Citrate

Attribute	Magnesium Bisglycinate	Magnesium Citrate
Solubility	Highly soluble	Highly soluble
Absorption rate	High	High
Bioavailability	High	High
Recommended dosage	Varies	Varies
Form	Chelated	Chelated

Introduction

Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. It is commonly found in many foods, but some people may need to supplement their magnesium intake to meet their daily requirements. Two popular forms of magnesium supplements are magnesium bisglycinate and magnesium citrate. In this article, we will compare the attributes of these two forms of magnesium to help you make an informed decision about which one may be best for you.

Absorption

One of the key differences between magnesium bisglycinate and magnesium citrate is their absorption rates. Magnesium bisglycinate is a chelated form of magnesium, which means that it is bound to the amino acid glycine. This chelation process enhances the absorption of magnesium in the body, making magnesium bisglycinate a highly bioavailable form of magnesium. On the other hand, magnesium citrate is a salt form of magnesium that is known for its laxative effects. While magnesium citrate is also well-absorbed by the body, some people may experience gastrointestinal issues when taking this form of magnesium.

Effectiveness

When it comes to effectiveness, both magnesium bisglycinate and magnesium citrate have their own unique benefits. Magnesium bisglycinate is often recommended for individuals who are looking to increase their magnesium levels without experiencing digestive discomfort. This form of magnesium is gentle on the stomach and is less likely to cause diarrhea compared to magnesium citrate. On the other hand, magnesium citrate is commonly used as a laxative to relieve constipation and promote bowel movements. It is a fast-acting form of magnesium that can help alleviate digestive issues quickly.

Side Effects

While magnesium bisglycinate and magnesium citrate are generally safe for most people to take, they may cause side effects in some individuals. Magnesium bisglycinate is considered to be a well-tolerated form of magnesium, with minimal side effects reported. However, some people may experience mild gastrointestinal symptoms, such as bloating or gas, when taking magnesium bisglycinate. On the other hand, magnesium citrate is known for its laxative effects and may cause diarrhea or abdominal cramping in some individuals, especially when taken in high doses.

Cost

Another factor to consider when choosing between magnesium bisglycinate and magnesium citrate is the cost. Magnesium bisglycinate is typically more expensive than magnesium citrate due to the chelation process that enhances its absorption. However, some people may be willing to pay a higher price for magnesium bisglycinate because of its gentle nature and lower risk of causing digestive issues. On the other hand, magnesium citrate is a more affordable option for those looking to increase their magnesium intake without breaking the bank.

Conclusion

In conclusion, both magnesium bisglycinate and magnesium citrate are effective forms of magnesium that can help support overall health and well-being. Magnesium bisglycinate is a highly bioavailable form of magnesium that is gentle on the stomach and less likely to cause digestive issues. On the other hand, magnesium citrate is known for its fast-acting laxative effects and may be beneficial for individuals experiencing constipation. Ultimately, the choice between magnesium bisglycinate and magnesium citrate will depend on your individual needs and preferences. It is recommended to consult with a healthcare professional before starting any new supplement regimen to determine the best form of magnesium for you.