Magnesium Glycinate vs magnesium citrate

Magnesium Glycinate

Magnesium Glycinate is a compound formed by mixing Magnesium and Glycine, an amino acid that serves as an inhibitory neurotransmitter, calming the brain and body. This combination boasts about 14.1% elemental magnesium by mass. Magnesium Glycinate is particularly valued for its ability to improve sleep quality and enhance overall relaxation. Notably, this form of Magnesium is highly bioavailable, meaning it is readily absorbed by the body, making it one of the more effective forms of Magnesium for supplementation.

Magnesium glycinate is thought to have some absorption advantage over magnesium oxide and other magnesium forms. Magnesium glycinate is supposed to be Magnesium chemically bonded in a particular way to glycine. This is a true chelate (i.e., one molecule). However, some mineral RM suppliers skip the bonding part either in part or entirely, mixing magnesium carbonate or magnesium oxide with glycine and calling it magnesium glycinate. It is a dry blend of two compounds with only partial or no bonding.

Magnesium citrate

Magnesium Citrate is a Magnesium salt combined with citric acid, forming a highly bioavailable compound, meaning the body readily absorbs it. This dietary supplement comprises approximately 16% elemental Magnesium, which refers to the amount of Magnesium available for absorption. It is commonly used to enhance Magnesium levels in individuals who may not obtain sufficient amounts from their diet. This is quite common due to the soil depletion of our modern food crops and demineralized water in American diets.

Magnesium glycinate or Magnesium citrate

Magnesium glycinate and magnesium citrate are best absorbed by the body. In contrast, magnesium oxide, which is cheaper but poorly absorbed, may result in more of a tendency toward loose stools or diarrhea. Which supplemental Magnesium you should incorporate into your routine will ultimately come down to your initial reason for taking a Magnesium supplement.

When deciding between Magnesium Glycinate and Magnesium Citrate, the primary consideration is the differences in their unique health benefits. Magnesium Glycinate is often preferred for its calming effect, making it ideal for improving sleep and relaxation. On the other hand, Magnesium Citrate is particularly effective for digestive health and is commonly used as a laxative due to its ability to attract water into the intestines.

Choose Magnesium Glycinate if you're having trouble sleeping, need enhanced calm and muscle relaxation, or want to support your mood. Suppose you believe your body is deficient in Magnesium, and you’re looking to boost your overall levels of this essential mineral. In that case, Magnesium Citrate is the most common choice, and it’s bioavailable.

Magnesium Citrate is also the better option If you’re looking to improve your digestive health. Just note that too much of this Magnesium supplementation can have a laxative effect and could cause you to have loose stools, so be sure to follow recommended dosages if you don’t want Magnesium to make you poop too often.