Magnesium Glycinate vs Citrate: Magnesium, a vital mineral for optimal bodily function, is often considered when looking into dietary supplements. Its benefits range from supporting heart, brain, and bone health to aiding over 300 enzymes in performing critical functions.
Regrettably, most people do not receive enough magnesium through their diet alone, thus creating a need for supplements. However, not all magnesium supplements are created equal.
Different types of magnesium supplements can contain one or more forms of magnesium, and each form is absorbed differently by the body. This means that two individuals taking the same formula and dosage may end up with varying amounts in their system.
Additionally, the most effective approach to magnesium supplementation may differ from person to person, as some types may be more tolerated than others.
Therefore, it is important to understand the various forms of magnesium supplementation available and which one may be best suited for your needs.
When it comes to choosing a magnesium supplement, the options can be overwhelming. However, two types of magnesium supplements that are commonly recommended are magnesium glycinate and magnesium citrate.
These two forms of magnesium have unique properties and benefits that make them popular among supplement users. Additionally, there are various other forms of magnesium supplements available on the market, each with its own set of advantages and drawbacks.
In this article, we will discuss the characteristics of magnesium glycinate and magnesium citrate, as well as provide insights into other forms of magnesium supplements to help you make an informed decision.
What is magnesium citrate?
Magnesium citrate is a unique compound that combines magnesium salt with citric acid, also known as citrate. This science-backed supplement offers a range of health benefits, particularly for cardiovascular function.
At 16% elemental magnesium by mass, it plays an important role in supporting overall whole-body health. What sets magnesium citrate apart from other magnesium supplements is its organic salt structure.
Unlike inorganic magnesium salts, which are complexes of minerals like chloride or oxygen, organic magnesium salts are more bioavailable, meaning they are more easily absorbed by the body.
However, it’s worth noting that the lower levels of elemental magnesium in organic salts can impact their efficacy. Nevertheless, many experts believe that magnesium citrate’s unique structure makes it a valuable addition to any wellness routine.
More details about magnesium citrate
Magnesium citrate is known for its high bioavailability due to its high solubility, making it an effective and affordable supplement for boosting magnesium levels in the body.
The body can easily absorb supplements with high bioavailability, making them more effective. Life Extension’s extended-release magnesium supplements use magnesium citrate for rapid uptake, while also containing magnesium oxide for long-term release over a six-hour period.
Also, there is a formula that combines magnesium citrate with magnesium oxide and magnesium succinate, both of which support bone and cardiovascular health. These supplements are a great way to ensure optimal magnesium levels in the body.
It should be noted that certain variations of magnesium citrate may have a purgative effect. Such formulas are typically designated for this specific purpose and are commonly sold in a powder format that can be blended into water to create an oral solution.
On the other hand, it is important to recognize that not all magnesium citrate formulas are created with laxative properties.
It is recommended to always strictly adhere to the dosage instructions on the product label and to avoid excessive intake of magnesium in order to prevent any unwanted purgative outcomes.
What is magnesium glycinate?
In contrast to citrate, magnesium glycinate is a compound derived from glycine, an amino acid known for its calming effects on the brain as an inhibitory neurotransmitter.
This unique combination of magnesium and glycine has been found to enhance the mineral’s therapeutic benefits, particularly in promoting restful sleep. Additionally, recent research indicates that magnesium may alleviate discomfort in the head.
It’s worth noting that 1,000 mg of magnesium glycinate contains 141 mg of elemental magnesium, making it a potent supplement for those seeking to support their overall health and well-being.
Is magnesium glycinate or citrate better?
Determining which magnesium supplement to take, magnesium citrate or glycinate can be a decision based on individual health needs and objectives.
Magnesium citrate is a popular choice for those seeking to maintain healthy magnesium levels for overall wellness.
However, for those seeking a calming effect, magnesium glycinate may be preferred despite its lower bioavailability.
If reducing stress is a goal, magnesium glycinate may be a beneficial addition to one’s wellness strategy.
Ultimately, consulting with a healthcare professional can help determine the best magnesium supplement for individual health goals.
What are other forms of magnesium?
Magnesium, a crucial mineral for our body’s functions, comes in various forms with distinct percentages of elemental magnesium and levels of bioavailability.
In addition to magnesium citrate and glycinate, there are multiple options available to meet your magnesium needs. Let’s explore some of the alternatives.
Magnesium oxide, commonly known as MgO, is a compound formed by the combination of magnesium and oxygen.
It has limited solubility, which results in lower bioavailability, but this attribute also enables it to gradually release magnesium into the body over time. Remarkably, MgO comprises 61% of elemental magnesium by mass.
MgCl, a compound containing magnesium and chlorine, boasts superior absorption rates compared to its counterpart, magnesium oxide. Additionally, MgCl contains a noteworthy 12% of elemental magnesium per unit of mass.
The L-threonate form of magnesium is a remarkable innovation in the field of neurology due to its ability to effectively penetrate the blood-brain barrier.
This unique feature makes it an ideal supplement for delivering magnesium directly to the brain. Life Extension’s Neuro-Mag® Magnesium L-Threonate formula is specially designed to contain 7.2% magnesium, providing a daily dose of 144 mg of magnesium in a 2,000 mg serving size.
Its impressive neuroprotective properties have made it a popular choice among health enthusiasts and medical professionals alike.
Malic acid, a natural substance commonly found in fruit and wine, is a key component of magnesium malate.
This compound is known to be highly beneficial for the body due to its ability to support healthy digestion and absorption of nutrients.
Recent studies have shown that magnesium malate, containing a significant 15% magnesium by mass, is particularly effective at being absorbed within the digestive tract.
This makes it an ideal choice for individuals seeking to improve their overall wellness and promote optimal bodily function.
Magnesium sulfate, also known as Epsom salt, is a compound composed of magnesium and sulfate (MgSO4).
While not renowned for its palatable flavor, this mineral supplement is consumable via oral ingestion. Some individuals may also dissolve it in bathwater, purportedly to alleviate muscle soreness, although the scientific backing for this claim is currently inconclusive.
It should be noted that magnesium sulfate contains 10% elemental magnesium by mass.
Magnesium absorption: What form of magnesium is best absorbed?
Magnesium supplements are commonly used to enhance the body’s levels of magnesium, which is crucial for proper bodily function. Organic salts of magnesium, such as citrate and glycinate, are known to have better absorbability due to their water solubility.
This leads to higher levels of magnesium in the serum and brain, providing numerous benefits for overall health and well-being. As such, these forms of magnesium are often preferred in supplement formulations for optimal absorption and effectiveness.
What is the best type of magnesium supplement?
The ideal magnesium supplement for you is contingent upon various factors such as your personal needs, goals, and current magnesium levels.
If you’re looking for an overall health supplement that can help maintain optimal magnesium levels, magnesium citrate would be an excellent choice.
However, if you’re seeking a supplement that can help increase your magnesium levels while also providing additional brain-boosting benefits, then magnesium L-threonate would be a more suitable option.
It’s important to consider your individual requirements and consult with a healthcare professional before incorporating any supplements into your routine.
How do I know if I need a magnesium supplement?
When it comes to determining the appropriate form of magnesium for your needs, it can be challenging to know where to start.
Fortunately, seeking advice from a medical professional can help to clarify any uncertainties you may have.
It’s worth noting that a magnesium lab blood test is available to assess your current blood serum levels, which can aid in determining the right fit for you.
What should I look for when buying magnesium?
When searching for dietary supplements, it is essential to choose a trustworthy manufacturer that provides supplements of the highest caliber, using responsibly sourced ingredients.
The ingredients label should be comprehensive, with no undisclosed components. Moreover, the supplement should be tailored to meet your individual needs.
Prior to using any new supplements, it is advisable to consult with a healthcare professional to verify that they are a safe and effective choice for you.
As a result, you can make an informed choice about which supplements are appropriate for your health and wellness goals.