Are you wondering, what’s better for you—magnesium glycinate vs citrate? Good question! Magnesium is an essential mineral that plays a vital role in our overall health and wellness. It is responsible for over 300 biochemical reactions in our body, including nerve function, muscle contraction, weight control, and heart health.
Unfortunately, many people are deficient in this mineral, which can lead to a variety of health issues. To ensure that we get enough magnesium, many people take magnesium supplements.
Two popular types of magnesium supplements are magnesium glycinate and magnesium citrate. In this blog, we’ll explore the differences between magnesium glycinate vs citrate and help you decide which one is better for your body.
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What is Magnesium Glycinate?
Magnesium glycinate is a form of magnesium that is bound to glycine. Glycine is an amino acid that has its own health benefits, including promoting healthy sleep and reducing anxiety.
When magnesium is bound to glycine, it creates a more stable and bioavailable form of magnesium. This means that your body can absorb more of the magnesium from this supplement, resulting in greater overall benefits.
Magnesium glycinate is also less likely to cause digestive issues than other forms of magnesium. This is because the glycine helps to transport the magnesium across your intestinal wall and into your bloodstream. Therefore, it’s an excellent choice for people with excess weight, digestive issues or sensitive stomachs.
Pros of Magnesium Glycinate vs Citrate
- High Bioavailability: Magnesium glycinate vs citrate is well-absorbed by the digestive system, making it one of the more bioavailable forms of magnesium.
- Gentle on the Stomach: Magnesium glycinate vs citrate is less likely to cause digestive discomfort or laxative effects compared to other forms of magnesium.
- Suitable for Long-term Use: Given its gentleness on the digestive system, magnesium glycinate is often recommended for long-term use.
- Good for Sensitive Individuals: This form is often suitable for individuals who are sensitive to other forms of magnesium.
- Muscle Relaxation: It is often chosen for its muscle-relaxing properties.
Cons of Magnesium Glycinate vs Citrate
- Cost: Generally more expensive than other forms of magnesium.
- Limited Research: Although well-regarded, it does not have as broad a range of studies backing its efficacy for various conditions as some other forms.
- Size of Pills: The pills can sometimes be larger, making them harder to swallow.
- Caloric Content: The glycinate form contains glycine, an amino acid that may have caloric content which is undesirable for those who want to lose weight.
- Lower Magnesium Content: Because it’s bonded with glycine, each pill contains less magnesium by weight compared to other forms.
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What is Magnesium Citrate?
Magnesium citrate is a form of magnesium that is bound to citric acid. This form of magnesium is highly absorbable and fast-acting, making it a good choice for people who need quick relief from constipation or other digestive issues. It’s also a good choice for athletes or people who need to replenish their magnesium levels quickly after a workout.
However, magnesium citrate can cause some digestive discomfort in some people. It can also act as a laxative, so be careful with your dosage.
Pros of Magnesium Glycinate vs Citrate
- Affordability: Magnesium citrate is generally less expensive than glycinate.
- Bioavailability: Magnesium citrate has relatively good bioavailability, although not quite as high as that of glycinate.
- Laxative Properties: Magnesium citrate be beneficial for those dealing with constipation.
- Taste: The citrate form is usually more palatable and can come in a variety of flavored options.
- Broadly Studied: Magnesium citrate form has been well-researched for a variety of health applications.
Cons of Magnesium Glycinate vs Citrate
- Digestive Discomfort: When comparing magnesium glycinate vs citrate, remember that citrate is likely to cause diarrhea or other gastrointestinal issues.
- Acidity: The citrate form is more acidic, which could be an issue for some individuals.
- Interactions: May interfere with certain medications or conditions due to its laxative effect.
- Not Ideal for Long-term Use: Given its laxative effects, magnesium citrate may not be suitable for long-term supplementation for some people.
- Nutrient Depletion: The laxative effect can potentially lead to depletion of other nutrients.
When choosing a magnesium supplement, consult with a healthcare provider for the best recommendation tailored to your needs. Both forms (magnesium glycinate vs citrate) have their benefits and drawbacks, and the best choice depends on your specific health goals and any underlying conditions you may have.
Which One is Better for You: Magnesium Glycinate vs Citrate?
The answer to this question depends on your individual needs and health concerns. If you have digestive issues or a sensitive stomach, magnesium glycinate may be a better choice for you. If you need quick relief from constipation or other digestive issues, magnesium citrate may be a better choice.
It’s also important to note that magnesium glycinate is more expensive than magnesium citrate. This is due to the higher quality of the magnesium and the added benefits of glycine. However, if you are willing to pay a little extra for a better quality supplement, magnesium glycinate may be the way to go.
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How to Take: Difference Between Magnesium Glycinate vs Citrate
Regardless of which form of magnesium supplement you choose, it’s important to take it correctly to get the most out of it. Here are some tips:
- Take magnesium supplements with food to aid in absorption.
- Start with a lower dose and gradually increase it to avoid digestive discomfort.
- Avoid taking magnesium supplements with medication that can interact with it, such as antibiotics or weight loss supplements.
- If you experience any adverse reactions, stop taking the supplement immediately and consult with your doctor.
Conclusion: Choosing Between Magnesium Glycinate vs Citrate
Both magnesium glycinate and magnesium citrate are effective forms of magnesium supplements. However, the one that’s best for you depends on your individual needs and health concerns.
Magnesium glycinate is more expensive, but it’s a more stable and bioavailable form of magnesium that’s less likely to cause digestive issues. Magnesium citrate is fast-acting and highly absorbable, making it a good choice for quick relief from digestive issues.
Ultimately, it’s important to consult with your doctor and do your own research to decide which one is right for you: magnesium glycinate vs citrate.
When choosing a magnesium supplement, consult with a healthcare provider for the best recommendation tailored to your needs. Both forms have their benefits and drawbacks, and the best choice depends on your specific health goals and any underlying conditions you may have.
FAQ
Here’s a list of frequently asked questions (FAQs) that address the differences, pros, and cons of magnesium glycinate vs citrate.
What is Magnesium Glycinate?
Magnesium glycinate is a form of magnesium where the mineral is bound to the amino acid glycine. It’s known for its high bioavailability and is often used for its calming effects on the brain and for muscle relaxation.
What is Magnesium Citrate?
Magnesium citrate is a form of magnesium bound to citric acid. It is often used as a laxative and has relatively good bioavailability. It’s usually less expensive than magnesium glycinate.
Which form of magnesium is better absorbed?
Magnesium glycinate generally has higher bioavailability compared to magnesium citrate, making it more readily absorbed by the body.
Comparing magnesium glycinate vs citrate, which form is better for digestion?
Magnesium glycinate is generally gentler on the stomach and less likely to cause digestive issues. On the other hand, magnesium citrate has a laxative effect, which may help with constipation but can also cause diarrhea.
Can I take both Magnesium Glycinate and Magnesium Citrate?
Comparing magnesium glycinate vs citrate, which is more cost-effective?
Comparing magnesium glycinate vs citrate, which form is better for long-term use?
Magnesium glycinate is often recommended for long-term use due to its higher bioavailability and lower risk of causing digestive issues.
Comparing magnesium glycinate vs citrate, are there any potential side effects?
Both forms are generally safe but come with potential side effects. Magnesium citrate may cause digestive discomfort and potential nutrient depletion due to its laxative effects. Magnesium glycinate is generally well-tolerated but may not be suitable for those who are sensitive to glycine.
