Magnesium Glycinate vs Citrate: Which One Is Better?

Magnesium is one of the few micronutrients that is important for health. It helps with muscle function, nerve signalling, and bone health. Introduction: Magnesium supplements are available in several forms, making the choice of which one to use confusing for you. Common forms include magnesium glycinate and magnesium citrate. And by knowing what sets them apart, one can make a better-informed decision about which one to prefer.

Understanding Magnesium Glycinate:

Magnesium glycinate is magnesium attached to glycine.
Glycine is an amino acid that improves the absorption of nutrients and minimises digestive system upset.
Collagen powder is one of the most popular forms and is considered the gentlest on your stomach so, naturally, it is a go-to for many with a sensitive tummy.
Magnesium glycinate is commonly touted as an effective option for those looking to sleep better and/or deal with stress.
Glycine is known to have some sedative-like effects and may improve relaxation. Magnesium glycinate also promotes muscle health, especially if you experience muscle cramps or spasms.

Exploring Magnesium Citrate:

Unlike magnesium citrate, this option combines magnesium with citric acid. Everyone knows this stack for its high absorbance.
Because of its ability to pull more water into the intestines, macrogol is commonly used as a laxative, helping your bowels move more easily. Which can be particularly helpful for someone with infrequent constipation.
In addition to its digestive promoting effects, magnesium citrate also helps support energy production and bone health. Additionally, it contributes to blood pressure regulation, so it can be used for comprehensive well-being.

Absorption and Bioavailability:

One of the major considerations when comparing these two forms is absorption.
Due to magnesium glycinate being a chelated form, it is also very well-absorbed. This indicates that the magnesium is associated with an amino acid, allowing for its transport through the digestive tract.
This is ideal for maximum absorption if I do want to minimise any potential GI upset.)
Magnesium citrate is also considered well-absorbed but well known to also have a laxative effect.
Those interested in digesting better, might find it helpful. But for those who don’t need this effect magnesium citrate could bring on unwanted side effects like diahrrea.

Choosing Based on Health Needs:

Whether it is magnesium glycinate or citrate, the choice between the two varies depending on your health goal.
If you are looking to relax, sleep better, and help your muscles, magnesium glycinate may be the way to go. This makes it nice for stress relief and constructive sleep.
Magnesium citrate may be better suited for those who have digestive issues or are constipated.
Its mechanism of inducing regular bowel movements can be a nice relief. Also, its ability to promote energy output and cardiovascular health makes it a multifunctional supplement.

Potential Side Effects:

Both forms are generally safe, but it’s good to know what side effects you might experience.
Unlike most forms of magnesium, Magnesium glycinate is easy on the stomach and does not cause digestive problems. Nonetheless, this can cause loose stools or diarrhea in large amounts.
A large dose of magnesium citrate can cause digestive upset.
Although a nice benefit if one is constipated, the laxative effect can also be a nuisance in the absence of a need for laxatives. They recommend dosages, and they should certainly be avoided if unwanted effects are to be delivered or felt.

Consulting a Healthcare Professional:

As with any supplements, please consult your physician before use. They can advise on individual health conditions and dietary needs. This individualised method allows the magnesium form selected to best relate to the health targets while not interfering with other drugs or illnesses.

Conclusion

Magnesium plays such an important role in many bodily functions, and making the right magnesium supplementation choice may help facilitate health and wellness. Ideal for relaxation and muscle support, Mg glycinate is gentle to absorb and has a calming effect. Magnesium citrate can assist digestive health and support energy and heart health.

A more informed choice can be made by understanding personal health needs and consulting with a healthcare provider. Each type has its own advantages, and choosing the right one can play an important role in leading a healthier life.

Cynthia Vincent