Magnesium Citrate vs Glycinate: 11 Major Differences

Magnesium Citrate vs Glycinate

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Ever wondered about the differences between Magnesium Citrate and Glycinate? Magnesium Citrate vs. Glycinate are most commonly used as supplements for health. It depends on your body which suits you as they have different properties.  

Let’s discuss the main differences between magnesium citrate vs glycinate so you can make a knowledgeable choice for your health.

What is Magnesium Citrate?

Magnesium Citrate

Magnesium Citrate is a specific kind of magnesium supplement that contains citric acid and magnesium. 

Many people most commonly use it to increase the body’s magnesium levels, which are important for several body processes, e.g. the health of the bones, the maintenance of a normal heartbeat, and the operation of the muscles and nerves. Magnesium citrate is well known for assisting digestion and alleviating constipation by relaxing intestine-related muscles. It is sold over the counter as a nutritional supplement and comes in liquid or powdered form.

What is Glycinate?

When magnesium and the amino acid glycine are mixed magnesium glycinate is produced. The body absorbs magnesium more efficiently thanks to this combination. Magnesium is helpful for the body because it produces energy, improves bone health and strengthens our muscles, and helps with neuron functioning. 

Magnesium glycinate is widely used to encourage relaxation and improved sleep since it can promote these processes and relax the nervous system. Do you know Magnesium glycinate can be used as a nutritional supplement? It is mostly used to ease the stomach and to boost the digestive system. 

Difference Between Magnesium Citrate vs Glycinate

Magnesium Citrate and Glycinate are two supplements that are very appreciated in mineral supplements, each of which has distinctive features and potential advantages. Seven key comparisons between magnesium citrate vs. glycinate are presented in the table below. When deciding which magnesium supplement best meets your specific requirements and tastes, you can make an informed decision by being aware of these variations. 

A healthcare practitioner should always be consulted before beginning a new supplement regimen.

AspectMagnesium CitrateMagnesium Glycinate
BioavailabilityGood bioavailability due to its water-soluble formVery good bioavailability due to chelation with glycine, which enhances absorption
Absorption RateHigh absorption rate in the intestinesMagnesium combined with citric acid, creates a salt
FormThe high absorption rate in the intestinesMagnesium bonded with the amino acid glycine, forming a chelate
Elemental MagnesiumProvides about 16% elemental magnesiumProvides about 14% elemental magnesium
Laxative EffectCan have a laxative effect, often used for constipation reliefDoes not typically cause a laxative effect, making it easier on the digestive system
GI ToleranceMay cause digestive upset, especially in higher dosesGenerally well-tolerated, even at higher doses
Muscle RelaxationProvides moderate muscle relaxationProvides good muscle relaxation and tension relief
Sleep SupportMay contribute to relaxation but with less potency compared to some other formsKnown for promoting better sleep quality due to its calming effects
Nervous System SupportProvides moderate support for the nervous systemOffers good support for the nervous system due to glycine’s effects
Best ForOften used for constipation relief, bowel cleansingPreferred for relaxation, sleep support, and stress management
Suitable for Sensitive StomachsMay cause gastrointestinal discomfortGenerally gentle on the stomach, suitable for those with sensitive digestion

Recommended Daily Intake of Magnesium by Age and Gender

Magnesium Citrate vs Glycinate

GroupAgeRecommended Daily Intake of Magnesium
Adult Males19-30 years400 mg
Adult Males31+ years420 mg
Adult Females19-30 years310 mg
Adult Females31+ years320 mg
Pregnant Females350-400 mg
Lactating Females310-360 mg

These recommendations are provided by the National Institutes of Health (NIH) in the United States and may vary slightly in different countries. When it comes to magnesium supplementation, it’s important to consult with a healthcare professional, especially if you suspect a deficiency. They can guide you on the appropriate dosage and form of magnesium supplementation based on your specific needs.

As for Magnesium Citrate and Magnesium Glycinate, there isn’t a specific recommended dosage for each form in cases of deficiency. The dosage will depend on the elemental magnesium content of the supplement.

Benefits of Magnesium Citrate

Benefits of Magnesium Citrate

The following are the benefits of Magnesium Citrate:

  • Magnesium citrate can be an effective natural remedy for constipation. It causes water to be pushed into the intestines, which promotes bowel movements and softens excrement.
  • Doctors can prescribe magnesium citrate to the patient to prepare the gut for certain procedures like colonoscopies requiring clear vision.
  • Magnesium is necessary for normal muscle and nerve function. It helps in the relaxing and contracting of muscles and improves the transfer of nerve signals.
  • Magnesium contributes to the maintenance of strong bones by assisting with calcium absorption and bone mineralization.
  • It promotes basic cardiovascular health and helps maintain a steady heartbeat.
  • Research suggests that getting adequate magnesium helps lower blood pressure.
  • Some people can benefit from magnesium supplements because they suffer fewer and milder headaches and migraines.
  • The metabolic processes that transform food into energy depend on magnesium.
  • A sufficient magnesium content may lead to an even mood and improved stress management.
  • Magnesium is thought by some to help in relaxation and enhance the quality of sleep.

Benefits of Glycinate

The following are the benefits of Magnesium Glycinate:

  • This kind of magnesium is recommended for those with sensitive stomachs because it is known to be easy on the digestive system.
  • Magnesium is compulsory for the health of neuron functioning, muscle contraction, and relaxation. 
  • Magnesium glycinate might relax the nervous system, assisting in stress relief and relaxation.
  • Some say magnesium glycinate can increase sleep quality by encouraging relaxation before bed.
  • Magnesium Glycinate promotes the health of bone by helping with calcium absorption and growth.
  • Sufficient magnesium levels, especially magnesium glycinate, promote emotional health and preserve a stable mood.
  • Magnesium is good for heart health and also keeps our heartbeat normal.
  • Magnesium glycinate turns food into energy for our body. 
  • According to some people, Magnesium Glycinate supplementation has been associated with decreased migraine frequency and intensity.

Is it Better to Take Magnesium Citrate or Glycinate?

Deciding between Magnesium Citrate and Magnesium Glycinate depends on your individual needs and preferences. Magnesium citrate is often used for its strong bowel preparation and constipation treatment effects. Magnesium citrate can be a good option if you have constipation or need to get your bowels ready for medical treatment. Furthermore, it can have a soothing impact on the nervous system.

On the other hand, magnesium glycinate has become known for its quick absorption and gentleness in the stomach. Magnesium Glycinate can be a better choice if you’re looking for a magnesium supplement that won’t upset your stomach or want to relax.

Magnesium is present in both forms for the health of muscles, nerves, and bones. It’s a good idea to think about your health objectives. If you’re unsure, speaking with a healthcare practitioner can help you decide, depending on your unique health requirements, any potential interactions with additional medications, and any ailments you may be dealing with.

How To Know If You Are Getting Enough Magnesium In Your Diet?

Magnesium Citrate vs Glycinate

You need to observe your body’s signals if you want to know if your body lacks magnesium. The following symptoms can tell whether you are getting enough magnesium in your diet:

  • If you are having muscle spasms, loads of twitches, or suffering from cramps, it can be a sign of a lack of magnesium. 
  • Even after enough rest, you could experience regular exhaustion and weakness that low magnesium levels could cause. 
  • If you are experiencing nausea and vomiting or have stopped eating enough food, it can indicate a lack of magnesium. 
  • Watch out for heart palpitations or irregular heartbeats since these could be indicators of insufficient magnesium. 
  • Do you feel tingles, numbness, or any pins and needles sensations? If yes, then you need to increase your magnesium intake. 
  • You can learn more about your magnesium status by observing your feelings. If you have less magnesium, you will start having mood swings and anxiety. 
  • As we all know now that magnesium is an important component for the health of the bone, so if you think your bones are weaker, increase the intake of magnesium. 
  • Lack of sleep is also one of the signs of magnesium deficiency. 

The Takeaway

Magnesium citrate is mostly famous because it helps in bowel preparation and constipation alleviation qualities, which makes it a perfect choice if you are experiencing digestion problems.  

On the other hand, magnesium glycinate is a better option for people seeking relaxation benefits and trying to boost overall well-being due to its high absorption rate and mild nature on the stomach.

Magnesium Citrate vs Glycinate should be chosen depending on your personal requirements and health needs, and consulting a healthcare specialist can offer insightful advice individualized to your particular situation.

Also Read: Unlock the Benefits of Neem Toothpaste: Nourish Your Smile Naturally

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