What is the difference between magnesium and magnesium citrate and magnesium glycinate?

Understanding Magnesium, Magnesium Citrate, and Magnesium Glycinate
Magnesium is an essential mineral that plays a critical role in numerous bodily functions, including muscle and nerve function, blood sugar control, and energy production. However, not all magnesium supplements are created equal. Among the various forms available, magnesium citrate and magnesium glycinate are two of the most popular, each with distinct characteristics and benefits.
Magnesium: The Essential Mineral
Magnesium is involved in over 600 biochemical reactions in the body, making it vital for overall health. Despite its importance, many individuals do not consume adequate amounts of magnesium through their diets, leading to potential deficiencies that can affect various bodily functions.
Magnesium Citrate: The Laxative Effect
Magnesium citrate is a combination of magnesium and citric acid, forming an organic salt. This form is known for its high bioavailability, meaning it is easily absorbed by the body. One of the notable characteristics of magnesium citrate is its laxative effect, which can be beneficial for individuals suffering from constipation. However, this property may not be ideal for everyone, particularly those with sensitive digestive systems.
Due to its ability to promote bowel movements, magnesium citrate is often recommended for short-term use to relieve constipation. It is also used to support overall magnesium levels in the body, making it a versatile option for many individuals.
Magnesium Glycinate: The Calming Choice
In contrast, magnesium glycinate is a compound formed by combining magnesium with glycine, an amino acid known for its calming properties. This form of magnesium is particularly gentle on the stomach and is less likely to cause gastrointestinal discomfort or a laxative effect, making it a preferred choice for those with sensitive digestion.
Magnesium glycinate is often recommended for individuals looking to improve sleep quality and reduce anxiety, as glycine itself has been shown to promote relaxation. Additionally, it may help in managing blood sugar levels and reducing inflammation, making it a valuable supplement for those with specific health concerns.
Key Differences
1. Absorption and Bioavailability: Both magnesium citrate and glycinate are well-absorbed forms of magnesium, but magnesium citrate may be more effective for individuals with low stomach acid, as it does not require hydrochloric acid for absorption.
2. Digestive Effects: Magnesium citrate is known for its laxative properties, which can be beneficial for constipation but may cause discomfort for some. In contrast, magnesium glycinate is gentler on the digestive system and is less likely to cause such effects.
3. Health Benefits: While both forms support overall magnesium levels, magnesium glycinate is often favored for its calming effects and potential benefits for sleep and anxiety. Magnesium citrate, on the other hand, is frequently used for digestive health.
Conclusion
In summary, while both magnesium citrate and magnesium glycinate serve as effective supplements to boost magnesium levels in the body, they cater to different needs and preferences. Magnesium citrate is ideal for those seeking relief from constipation and improved digestive health, whereas magnesium glycinate is better suited for individuals looking for a calming effect and support for sleep quality. Understanding these differences can help individuals make informed choices about which form of magnesium best meets their health needs.

Which magnesium is best for sleep and anxiety?

Magnesium glycinate
A 2017 review found that glycine can improve sleep, reduce inflammation and help manage metabolic disorders such as diabetes. Along with those reasons, this type of magnesium is often recommended for anxiety because it’s well-absorbed and may help reduce stress levels.

What is the downside of magnesium glycinate?

Taking magnesium supplements such as magnesium glycinate can cause side effects, including nausea and abdominal pain. In larger quantities, it can also cause diarrhea and more severe side effects, such as an irregular heartbeat, extreme hypotension, and cardiac arrest.

Who should not take magnesium glycinate?

Caution is advised if you have diabetes, alcohol dependence, liver disease, phenylketonuria (PKU), or any other condition that requires you to limit/avoid these substances in your diet. Ask your doctor or pharmacist about using this product safely. During pregnancy, this product should be used only when clearly needed.

What are signs of too much magnesium?

Symptoms of magnesium toxicity, which usually develop after serum concentrations exceed 1.74–2.61 mmol/L, can include hypotension, nausea, vomiting, facial flushing, retention of urine, ileus, depression, and lethargy before progressing to muscle weakness, difficulty breathing, extreme hypotension, irregular heartbeat, …

Which is better for leg cramps, magnesium citrate or magnesium glycinate?

Getting more magnesium from your diet or from a supplement seems to help some people with their leg cramps, but the scientific evidence doesn’t support the effectiveness of magnesium for cramps. Magnesium citrate may be the most effective type if you want to try a supplement.

Is it better to take magnesium citrate or magnesium glycinate?

Magnesium citrate and glycinate both offer health benefits, but the choice depends on personal health goals and how each form affects your body. For digestive support, citrate is ideal, while glycinate is better suited for those needing relaxation and gentle magnesium intake.

Who cannot take magnesium glycinate?

Caution is advised if you have diabetes, alcohol dependence, liver disease, phenylketonuria (PKU), or any other condition that requires you to limit/avoid these substances in your diet. Ask your doctor or pharmacist about using this product safely. During pregnancy, this product should be used only when clearly needed.

What not to mix with magnesium glycinate?

Some medications that do not mix well with magnesium include certain antibiotics, bisphosphonates, blood pressure medications, diabetes drugs, diuretics, PPIs, and thyroid medications.

Is it bad to take magnesium glycinate everyday?

Is it safe to take magnesium glycinate every day? Daily magnesium supplements are safe for most people. Still, check with a doctor to ensure there are no interactions with other supplements or medications.

Which is the best form of magnesium to take?

According to Carolyn Dean, MD, RD, ReMag magnesium chloride is the best because it will be completely absorbed, unlike magnesium oxide, which is the most common form on the market and also absorbed the most poorly.