Mg Citrate vs. Mg Glycinate

Attribute	Mg Citrate	Mg Glycinate
Type	Mineral salt	Amino acid chelate
Absorption	Good	High
Bioavailability	High	High
Form	Powder or capsule	Powder or capsule
Recommended Use	For constipation relief	For relaxation and sleep support

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. 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 it is easily absorbed by the body. This form of magnesium is often recommended for individuals who have digestive issues or difficulty absorbing nutrients. On the other hand, magnesium glycinate is also well-absorbed by the body, but it may be gentler on the stomach compared to magnesium citrate. This makes magnesium glycinate a good option for individuals who are prone to digestive discomfort.

Benefits

Both magnesium citrate and magnesium glycinate offer a range of health benefits. Magnesium citrate is commonly used to support digestive health and relieve constipation. It works by drawing water into the intestines, which can help soften stools and promote regular bowel movements. On the other hand, magnesium glycinate is often recommended for its calming effects on the nervous system. This form of magnesium may help reduce anxiety, improve sleep quality, and support overall relaxation. Additionally, magnesium glycinate is less likely to cause diarrhea compared to magnesium citrate.

Side Effects

While magnesium is generally considered safe for most people, some individuals may experience side effects when taking magnesium supplements. Magnesium citrate is more likely to cause diarrhea and gastrointestinal upset, especially when taken in high doses. This can be a drawback for individuals with sensitive stomachs or those who are already prone to digestive issues. On the other hand, magnesium glycinate is less likely to cause digestive discomfort, making it a better option for individuals who are looking for a gentler form of magnesium supplementation.

Cost

Another factor to consider when choosing between magnesium citrate and magnesium glycinate is the cost. Magnesium citrate is typically more affordable and widely available compared to magnesium glycinate. This may make it a more budget-friendly option for individuals who are looking to supplement their magnesium intake without breaking the bank. However, some people may be willing to pay a higher price for magnesium glycinate due to its potential benefits for relaxation and sleep quality.

Conclusion

In conclusion, both magnesium citrate and magnesium glycinate are effective forms of magnesium supplementation with their own unique attributes. Magnesium citrate is known for its high bioavailability and benefits for digestive health, while magnesium glycinate is prized for its calming effects on the nervous system and gentleness on the stomach. When choosing between these two forms of magnesium, it is important to consider factors such as absorption rates, benefits, side effects, and cost to determine which one may be best suited to your individual needs. Ultimately, the best form of magnesium for you will depend on your specific health goals and preferences.