Magnesium Citrate vs. Magnesium Lactate

Attribute	Magnesium Citrate	Magnesium Lactate
Type of Magnesium Salt	Citrate	Lactate
Magnesium Content	16.2%	12%
Solubility	Highly soluble	Soluble
Recommended Use	For constipation relief	For magnesium deficiency

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 to maintain optimal health. Two common forms of magnesium supplements are magnesium citrate and magnesium lactate. 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 lactate is their absorption rates in the body. Magnesium citrate is known for its high bioavailability, meaning that it is easily absorbed by the body and can be utilized efficiently. On the other hand, magnesium lactate has a lower bioavailability compared to magnesium citrate, which may result in a slower absorption rate and potentially lower levels of magnesium reaching the bloodstream.

Formulation

Magnesium citrate is a combination of magnesium and citric acid, which helps to enhance its absorption in the body. This form of magnesium is often used as a laxative due to its ability to draw water into the intestines and promote bowel movements. On the other hand, magnesium lactate is a combination of magnesium and lactic acid, which may be gentler on the stomach compared to magnesium citrate. This makes magnesium lactate a suitable option for individuals who are sensitive to the laxative effects of magnesium citrate.

Benefits

Both magnesium citrate and magnesium lactate offer various health benefits due to their magnesium content. Magnesium is essential for muscle function, nerve transmission, and energy production in the body. It also plays a role in maintaining healthy blood pressure, regulating blood sugar levels, and supporting bone health. While magnesium citrate may be more effective for individuals looking to improve bowel regularity, magnesium lactate may be a better option for those seeking a gentler form of magnesium supplementation.

Side Effects

When it comes to side effects, magnesium citrate is more likely to cause diarrhea and gastrointestinal discomfort due to its laxative properties. This can be beneficial for individuals who struggle with constipation but may be problematic for those with sensitive stomachs. On the other hand, magnesium lactate is generally well-tolerated and less likely to cause digestive issues. However, some individuals may still experience mild gastrointestinal symptoms when taking magnesium lactate supplements.

Recommended Dosage

The recommended dosage of magnesium supplements can vary depending on individual needs and health conditions. It is important to consult with a healthcare provider before starting any new supplement regimen to determine the appropriate dosage for your specific situation. In general, the recommended daily intake of magnesium for adults is around 400-420 mg for men and 310-320 mg for women. It is important to note that exceeding the recommended dosage of magnesium supplements can lead to adverse effects, such as diarrhea, nausea, and abdominal cramping.

Conclusion

In conclusion, both magnesium citrate and magnesium lactate are effective forms of magnesium supplementation that offer various health benefits. Magnesium citrate is known for its high bioavailability and laxative properties, making it a popular choice for individuals looking to improve bowel regularity. On the other hand, magnesium lactate may be a better option for those with sensitive stomachs who are looking for a gentler form of magnesium supplementation. Ultimately, the choice between magnesium citrate and magnesium lactate will depend on individual preferences, health goals, and tolerance to potential side effects.