Magnesium is a crucial mineral that is involved in over 300 biochemical reactions in the body. Magnesium's role is undeniably crucial in supporting muscular health and ensuring optimal nervous system function. If you are looking to supplement with magnesium, you’ve probably realized that there are different forms of magnesium. Each has its own benefits and drawbacks.
Among its various forms, magnesium citrate and magnesium glycinate stand out for their unique health benefits. This article can clarify the pros and cons of each to help those who are weighing the pros and cons to optimize their health.
Here, we will help you understand the pros and cons of each supplement so that you can make an informed decision about which one to choose to improve your health and wellness.
What is Magnesium Citrate?
Magnesium citrate is a magnesium salt combined with citric acid. This is known for its high bioavailability, meaning it is easily absorbed by the body (1).
Benefits and Uses of Magnesium Citrate
Magnesium citrate is particularly helpful for people looking to support their digestive health. It can act as a gentle laxative, alleviating symptoms of constipation, which is why it’s often recommended before certain medical procedures.
However, in addition to constipation, it may also help reduce blood pressure, lower anxiety, prevent migraines, and promote a good night’s sleep.
Additionally, it’s a go-to choice for quickly replenishing magnesium levels for those who find themselves low in this nutrient.
Dosage and Side Effects
The maximum recommended dose of magnesium is 420 mg for males and 350 mg for females (2). However, the dosage for constipation relief may be higher. Remember that it should always be under medical supervision.
Although magnesium citrate’s side effects are rare, they can include gastrointestinal discomfort or an electrolyte imbalance caused by excessive magnesium intake.
What is Magnesium Glycinate?
Magnesium glycinate is magnesium bound to glycine, a calming amino acid. This combination enhances magnesium’s natural stress-reduction properties and makes it one of the gentlest forms on the stomach.
Benefits and Uses of Magnesium Glycinate
This form is ideal for those who require magnesium supplementation without the laxative effect. It’s also encouraged for those seeking to improve sleep quality and provide a calming effect on the brain, making it beneficial for managing stress and anxiety (2).
Dosage and Side Effects
Magnesium glycinate is suitable for long-term use, and the recommended dose is lower than magnesium citrate. Based on your current health status, it’s best to speak with a health professional for individual guidance to determine how much you need.
The side effects are also minimal. However, overconsumption can lead to effects similar to those of other forms of magnesium.
Magnesium Glycinate vs. Citrate: Similarities
Both forms of magnesium contribute positively to increasing magnesium levels in the body and share a common goal of supporting overall health. They are similarly effective for people deficient in magnesium and seeking a high-quality supplement.
Magnesium Glycinate vs. Citrate: Differences
The principal difference lies in their secondary effects: citrate has a laxative effect in large doses, while glycinate is recognized for its calming properties. Thus, their usage aligns differently based on individual health goals and needs.
Additionally, since magnesium citrate has a faster bioavailability, it’s often used to help increase magnesium levels faster. Still, magnesium glycinate has a good bioavailability compared to other magnesium options like magnesium oxide.
Magnesium Glycinate or Citrate: Which Should You Take?
The choice between magnesium glycinate and citrate depends on personal health objectives and how one’s body reacts to each compound.
Citrate might be the best choice if you are dealing with constipation or seeking rapid magnesium replenishment to relax your muscles.
On the other hand, if you are looking for a supplement to help improve sleep and reduce anxiety, glycinate can be a better option.
Can I Take Magnesium Glycinate and Magnesium Citrate Supplements Together?
In some scenarios, combining the two forms of magnesium may address multiple concerns simultaneously. However, it’s important to consult with a health professional to tailor the dosage accurately and avoid over-supplementation.