Magnesium Citrate vs. Magnesium Glycinate

Attribute	Magnesium Citrate	Magnesium Glycinate
Type	Compound of magnesium and citric acid	Compound of magnesium and glycine
Form	Salt	Amino acid chelate
Benefits	Good for constipation relief	May have better absorption and less laxative effect
Recommended Use	For constipation or to increase magnesium levels	For better absorption and less laxative effect

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 important to ensure an adequate intake of magnesium through diet or supplementation. Two popular forms of magnesium supplements are magnesium citrate and magnesium glycinate. 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 citrate and magnesium glycinate is their absorption rates. Magnesium citrate is known for its high bioavailability, meaning that it is easily absorbed by the body. This makes it a popular choice for individuals who may have issues with magnesium deficiency or absorption. On the other hand, magnesium glycinate is also well-absorbed by the body, but it is believed to have a slower absorption rate compared to magnesium citrate. This may be beneficial for individuals who are looking for a more sustained release of magnesium.

Benefits

Both magnesium citrate and magnesium glycinate offer a range of health benefits. Magnesium citrate is often used as a laxative to relieve constipation and promote regular bowel movements. It is also known for its ability to support heart health and muscle function. On the other hand, magnesium glycinate is often recommended for individuals who are looking to support their overall health and well-being. It is believed to have a calming effect on the body and may help with stress and anxiety. Additionally, magnesium glycinate is often used to support muscle relaxation and sleep quality.

Side Effects

While magnesium is generally considered safe for most people, some individuals may experience side effects when taking magnesium supplements. Magnesium citrate is known for its laxative effect, which can cause diarrhea or stomach upset in some individuals. This may be a concern for those who have sensitive stomachs or digestive issues. On the other hand, magnesium glycinate is considered to be a gentle form of magnesium that is less likely to cause digestive discomfort. However, some individuals may still experience mild side effects such as nausea or abdominal cramping.

Forms and Dosage

Magnesium citrate is commonly available in liquid form, making it easy to adjust the dosage based on individual needs. It is often recommended to take magnesium citrate on an empty stomach to enhance absorption. On the other hand, magnesium glycinate is typically available in capsule or tablet form. The recommended dosage of magnesium citrate and magnesium glycinate may vary depending on individual needs and health goals. It is important to consult with a healthcare provider to determine the appropriate dosage for you.

Conclusion

In conclusion, both magnesium citrate and magnesium glycinate are popular forms of magnesium supplements that offer a range of health benefits. Magnesium citrate is known for its high bioavailability and laxative effect, making it a good choice for individuals who may have issues with magnesium deficiency or constipation. On the other hand, magnesium glycinate is well-absorbed by the body and is often recommended for individuals looking to support their overall health and well-being. Ultimately, the choice between magnesium citrate and magnesium glycinate will depend on individual needs and preferences. It is important to consult with a healthcare provider before starting any new supplement regimen.