What’s the difference between magnesium glycinate and citrate?
Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle contractions, nerve function, and bone health. Due to its importance, many people choose to supplement their diet with magnesium supplements. Two of the most popular forms of magnesium supplements are magnesium glycinate and magnesium citrate. While both offer the same amount of magnesium, they differ in their composition, absorption, and potential side effects. Let’s delve into the differences between these two forms.
Composition and Solubility
Magnesium glycinate is a combination of magnesium and the amino acid glycine. Glycine is a non-essential amino acid that is naturally found in the body. On the other hand, magnesium citrate is a combination of magnesium and citric acid, which is a natural acid found in citrus fruits.
In terms of solubility, magnesium glycinate is water-soluble, meaning it dissolves easily in water. This makes it more easily absorbed by the body. Magnesium citrate, on the other hand, is also water-soluble but may have a slightly lower absorption rate compared to magnesium glycinate.
Effectiveness and Bioavailability
Magnesium glycinate is often considered more effective and bioavailable than magnesium citrate. This is because glycine is a small, non-essential amino acid that can help enhance the absorption of magnesium. Additionally, magnesium glycinate is believed to be more gentle on the digestive system, which may make it a better choice for those with sensitive stomachs.
Magnesium citrate, while still effective, may be less bioavailable and can sometimes cause gastrointestinal discomfort or diarrhea in some individuals, especially at higher doses.
Usage and Benefits
Magnesium glycinate is often used for its muscle-relaxing properties, making it a popular choice for individuals with muscle tension, anxiety, or insomnia. It is also believed to support brain health and improve cognitive function.
Magnesium citrate, on the other hand, is often used as a laxative to relieve constipation. It is also effective for magnesium supplementation and can be a good choice for those who need to increase their magnesium intake without experiencing gastrointestinal discomfort.
Conclusion
In summary, the main difference between magnesium glycinate and citrate lies in their composition, absorption, and potential side effects. While both offer the same amount of magnesium, magnesium glycinate is often considered more effective and gentle on the digestive system. However, the choice between the two ultimately depends on the individual’s specific needs and preferences. It is always best to consult with a healthcare professional before starting any new supplement regimen.
