Magnesium citrate vs glycinate

magnesium citrate vs glycinate

Magnesium Glycinate vs Citrate: Which Is Best For You To Take? In the debate of magnesium citrate vs glycinate, how do you know which is the best form for you? Magnesium (Mg) is vital in hundreds of the body’s processes. The many benefits of magnesium have made it a popular supplement to help maintain blood pressure, regulate sleep, and reduce symptoms of menopause, among other functions.

There is an abundance of magnesium supplements available these days, including magnesium glycinate and magnesium citrate. But, before choosing a supplement, it’s essential to understand a few things.

What is magnesium? What is its role in the body, and which form will work best for your unique needs? Learn about the differences between magnesium glycinate and citrate and which is better for you.

What is Magnesium? Magnesium helps to regulate and maintain cell functioning within the body. Many foods, such as bananas, green vegetables, nuts, and black beans, are high in magnesium. For people with normal magnesium levels, eating magnesium-rich foods is enough for the body. But, as is often the case, lifestyle or diet preferences can mean that people don’t meet their required daily intake of this mineral. This can lead to magnesium deficiency. If you experience irregular sleep, fatigue, irritability, or anxiety, you might benefit from magnesium supplements or have them prescribed by a magnesium citrate vs glycinate professional.

Of course, there are hundreds of magnesium supplements out there. Currently, Magnesium citrate and Magnesium glycinate are among the most common magnesium formulations available. Magnesium Citrate vs Glycinate Explained The central debate is often between magnesium citrate vs glycinate and which is more beneficial. However, both formulations are gentle, have a high bioavailability, and are available and cost-effective. Some formulations provide a combination of magnesium citrate and magnesium glycinate.

This combination may be helpful to people experiencing constipation with other conditions. Let’s investigate the two supplements in more detail. Magnesium Citrate as a Supplement This formulation is a combination of magnesium and an organic salt called citrate.

Magnesium citrate is a solution for people who suffer from constipation. Because it is an organic salt, citrate helps relieve constipation. In addition, it pulls water into the intestine, softening the stool. Citrate found in citrus fruits; only produces laxative effects when consumed in high doses.

As a supplement, the citrate is concentrated and effective. Magnesium citrate is one of the most efficiently absorbed forms of magnesium. This makes it a practical magnesium citrate vs glycinate to constipation. Magnesium citrate promotes nerve and muscle function and helps prevent migraines. Among other things, it’s effective in bone strengthening.

Magnesium citrate also contributes to heart health – like glycinate, and is often used to treat arrhythmia. Magnesium Glycinate as a Supplement Magnesium glycinate (magnesium chelate, magnesium bisglycinate, magnesium disglycinate) is a combination of magnesium and magnesium citrate vs glycinate acid glycine.

Glycine is an essential component of physiological functioning. Glycine collaborates with neurotransmitters that regulate brain functioning and encourage feelings of calmness. This supplement is a favourite for light mood regulation and improving sleep quality. Some studies indicated that magnesium glycinate might be the least likely type of magnesium to create stomach problems like diarrhoea, so it’s an easier supplement than magnesium citrate.

Magnesium glycinate is also sometimes taken to reduce the effects of menopause. Many symptoms of perimenopause and magnesium citrate vs glycinate are similar to symptoms of magnesium deficiency. Magnesium glycinate is tolerable and absorbed easily by the body. After menopause, women have an increased risk of developing heart disease. In this gentle form, magnesium could be instrumental in maintaining heart health.

Magnesium glycinate regulates blood sugar and blood pressure. Although women are often encouraged to use magnesium glycinate, men can benefit from it. Magnesium glycinate works to lessen anxiety and stress as well as reduce inflammation. There is also a known link between Type 2 Diabetes and reduced magnesium levels.

Magnesium glycinate can assist in regulating blood sugar when taken long-term. The latter has less of a laxative effect when it comes down to magnesium citrate vs glycinate. This formulation is a popular supplement due to its benefits, gentleness, and low cost. Recommended Magnesium Supplement Dosage While taking a daily supplement is not harmful, they are only effective when there is an existing Mg deficit.

Dosage is dependent on the degree of deficiency, age, weight, and dietary consumption. Many people fear that supplements are ineffective as they don’t get completely absorbed by the body. There is some truth to this; not the entire supplement gets absorbed. But, magnesium has an efficient absorption rate – also called its bioavailability.

Magnesium glycinate is a long-term supplement to regulate the body’s processes effectively. In contrast, magnesium citrate can take effect 2 to 4 hours after consumption due to its rapid absorption. It is essential to check your blood magnesium levels when taking magnesium supplements.

This will ensure that your body is not in excess.

magnesium citrate vs glycinate

The NHS suggests that women need 270mg of magnesium per day, while men should get 300mg daily. Common Concerns About Mg Supplements When Should You Take a Magnesium Supplement? There is no perfect time of day to take magnesium supplements. Whether you find it most convenient to take them during the day or at night is up to you. As long as magnesium citrate vs glycinate are sticking to a daily routine to ensure your magnesium levels are in a healthy range. How Much Magnesium is too Much? Magnesium has a higher concentration in supplements than in food.

However, too much of the mineral can cause diarrhoea, nausea, and vomiting. The NHS warns against taking more than 400mg of Mg per day and advises people to monitor their magnesium levels by taking a test. Who Can Take Mg Supplements? It is always advisable to consult your medical practitioner before taking any supplement. Most are safe for anyone to take, and the side effects are minimal. But, people with kidney and liver disease should consult a professional before consumption.

Which Magnesium Supplement Form Will Work Best For You? Deciding which supplement wins the magnesium citrate vs glycinate debate is not easy. Although both are magnesium supplements, each offers different benefits to the body.

Magnesium glycinate is better suited for people looking for regulation and general well being. It is most effective when taken long-term. The supplement can improve sleep quality and regulate blood pressure and blood sugar. In addition, this formulation contains glycine, which improves mental functioning and encourages feelings of calmness.

Magnesium citrate is a short-term or long-term supplement often used to relieve constipation. It also assists in preventing migraines and promoting bone-strengthening and muscle flexibility. Both formulations are readily available and cost-effective. Our take: Magnesium glycinate is an excellent choice for those looking for a variety of benefits with minimal side effects – as we are not fans of the possible laxative effects of magnesium citrate.

© 2020 AMG/Parade. All rights reserved. Your use of this website constitutes and manifests your acceptance of our User Agreement, Privacy Policy, Cookie Notification, and awareness of the California Privacy Rights. Pursuant to U.S. Copyright law, as well as other applicable federal and state laws, the content on magnesium citrate vs glycinate website may not be reproduced, distributed, displayed, transmitted, cached, or otherwise used, without magnesium citrate vs glycinate prior, express, and written permission of Athlon Media Group.

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But wait, there’s more: Magnesium is also critical for making protein and bone and synthesizing DNA. But how much magnesium do you really need? According to the National Institutes of Health’s Office on Dietary Supplements, women need 310 to 320 mg of magnesium per day. Pregnant women need slightly more: 350 to 360 mg daily. Men also need more magnesium on a daily basis: 400 to 420 mg daily.

Are you hitting those targets? Maybe not. “Approximately 45 percent of Americans are thought to have a magnesium deficiency,” notes Dr. Yufang Lin, MD, an integrative medicine physician with the Cleveland Clinic. One way to boost your magnesium levels? Take a good look at your diet.

Magnesium can be found in many kinds of foods, including legumes, whole grains, leafy green vegetables, nuts and seeds, some milk products and fortified foods. Here’s one to try: 1 ounce of roasted pumpkin seeds contains 156 mg of magnesium.

But many people don’t eat enough magnesium-rich foods, in which case dietary supplements can help boost their magnesium intake and bring them up to recommended levels. However, it’s a good idea to get the thumbs up from your doctor first—doctors will typically recommend improving your diet before considering supplementation.

Magnesium supplements can interact with some kinds of medications you may be taking, so that has to be taken into consideration. magnesium citrate vs glycinate food first, supplement second,” says Lin. One word of caution: don’t assume that more is better when it comes to magnesium. You may experience side effects such as diarrhea, nausea, and cramping if you load up on the supplements and take more than you really need.

So it’s important to only take the recommended amount. “Just because something is available over the counter does not mean we should not treat it like a medicine,” says Lin.

If your doctor does suggest taking a magnesium supplement, you have a couple of options. There are several different formulations of magnesium supplements on the market, but let’s consider two of the most commonly used kinds: magnesium citrate and magnesium glycinate. These two are considered organic forms of magnesium. They’re soluble than inorganic forms like magnesium oxide, which means they’re more bioavailable to your body (read: it’s easier for your body to make use of them).

But as research shows, they provide lower levels of elemental magnesium. One may be better suited for you than the other.

magnesium citrate vs glycinate

Related: Get Constipation Relief Naturally With These 31 Home Remedies That Work Quickly Magnesium citrate benefits The benefits of taking magnesium citrate may depend on your specific health condition. For example, if you suffer from constipation, this kind of supplement can help you get your bowels moving, according to Dr.

Colleen Tewksbury, PhD, MPH, RD, a registered dietitian/nutritionist and a national spokesperson for the Academy of Nutrition and Dietetics in Philadelphia. “It does have a strong laxative effect,” she says. Essentially, it pulls water from your body into your intestines, where it mixes with the feces, making it easier for them to pass out of your body. “However, for those with normal bowel movements or those who tend to have diarrhea, magnesium citrate would not be the supplement of choice,” says Lin.

Related: A Little Backed up? Here Are 14 Ways to Poop Fast and Make Constipation a Distant Memory Magnesium glycinate benefits Once again, the benefits of magnesium glycinate may depend on your body.

Overall, it tends to be well-tolerated, which is a plus. Also, it doesn’t have the same harsh laxative effect on your intestines, says Dr.

Tewksbury, which might make it a better option for you if you struggle with diarrhea. There’s also some research that suggests that taking magnesium glycinate may help reduce anxiety, although you’d want to check with your doctor first before taking it for that purpose.

Related: 20 Foods That Are Loaded With Potassium (No, It’s Not Just Bananas!) Magnesium citrate vs magnesium glycinate: Which is better? Because both forms are more bioavailable than some other forms of magnesium, they seem to be more likely to help you boost your magnesium levels. Magnesium citrate vs glycinate again, you might not necessarily need to take either one.

“People at risk, such as individuals with gastrointestinal diseases, those who are on chronic medications that increase risk of deficiencies, those with a poor diet, should discuss with their healthcare providers about testing” for magnesium deficiency, says Lin. Then they can determine if magnesium citrate or magnesium glycinate is the way to go. And if you still have questions, don’t be afraid to speak up. “Registered dietitians are here to help you navigate these things,” says Tewksbury.

Next up, magnesium is one of the most underrated treatment options for anxiety, so here’s what to know about it. Thanks for signing up! Please check your email to confirm your subscription. Sources • Dr. Yufang Lin, MD at the Cleveland Clinic • Dr. Colleen Tewksbury, PhD, MPH, RDAcademy of Nutrition and Dietetics.

• Nutrients: “ Predicting and Testing Bioavailability of Magnesium Supplements” • Open Heart: “ Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.” • Nutrition Journal: “ Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.” • National Institutes of Health’s Office of Dietary Supplements: “ Magnesium Fact Sheet” • Michigan Medicine: “ Magnesium for Constipation“ • Get the Parade Daily: celebrity interviews, recipes and health tips in your inbox.

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Which is better between magnesium citrate and glycinate?

For one, neither is the best absorbed magnesium form, or the worst. But it appears that the glycinate form is better absorbed than the citrate form, although exact absorption rates magnesium citrate vs glycinate vary from person to person.

magnesium citrate vs glycinate

This magnesium citrate vs glycinate because the formula has magnesium bound to the amino acid glycine, a compound which favors higher bioavailability and absorption rates, studies say. Versus magnesium citrate which has the mineral bound to citric acid. The way a dietary supplement is formulated impacts its bioavailability. For magnesium supplements, the active ingredient, which is the mineral magnesium, is bound to different compounds which ultimately dictate how much of it you absorb.

Some of the magnesium citrate vs glycinate absorbed forms are those in which the mineral is bound to an organic compound such as an amino acid (magnesium aspartate or glycinate) or an organic acid (magnesium gluconate or citrate). The glycinate formula has the mineral bound to the amino acid glycine which is simply better absorbed than the citrate formula in which the mineral is bound to citric acid.

Glycine is a non-essential amino acid naturally found in pork skin/rind, meat (pork, beef, chicken, turkey, venison), crab, lobster, fish (salmon, lobster), sesame and pumpkin seeds, almonds and peanuts (and the flours made from them), soybeans etc. Magnesium citrate vs glycinate acid is naturally found in citrus fruit, especially lemons and limes.

The amino acid glycine helps the magnesium get absorbed into cells better than citric acid, hence the higher bioavailability of magnesium glycinate versus citrate. Mg glycinate vs Mg citrate bioavailability When comparing the bioavailability of magnesium glycinate versus that of magnesium citrate, the glycinate form is superior to the citrate.

Even though in both cases, the mineral is bound to an organic compound and has an overall good absorption rate as a result (better than oxide, sulfate or carbonate formulas anyway). The bioavailability of magnesium citrate is good, with an estimated absorption rate of up to 30%. But the bioavailability of magnesium glycinate is said to be even better, which would imply a higher absorption rate, although exact numbers are not specified.

1) Mg citrate Magnesium citrate is available in tablet and capsule form, as a powder meant for dissolving in water or as a liquid (oral solution). Capsules may be enteric-coated, meaning they only dissolve once they reach the intestines (to ensure an optimal absorption rate). Both tablets and capsules may also be slow-release or extended-release, meaning the active ingredient is released slowly or over the course of several hours – the gradual release of the mineral ups absorption rate. What is magnesium citrate used for?

Magnesium citrate is primarily used as a dietary supplement for correcting a deficiency of the mineral. It basically raises magnesium levels in the blood. This holds benefits for muscles, bones and the nervous system and possibly also blood sugar control in type 2 diabetes.

magnesium citrate vs glycinate

As a dietary supplement, it is most often used for restless leg syndrome and muscle cramps, spasms, twitching, numbness, insomnia, anxiety, stress, high blood pressure, tachycardia (rapid heart rate), palpitations or extrasystoles (missing or skipped heart beats) and even headaches and migraines.

The second most important of its uses is relieving constipation. Because of the way it’s formulated, magnesium citrate works by attracting water into the gut, exerting a laxative effect that encourages the production of a bowel movement in up to 4-6 hours.

magnesium citrate vs glycinate

Another reason for taking magnesium citrate is it helps relieve heartburn caused by acid reflux, although this is not its primary use. Also, effects are dose-dependent. Dosage is established according to uses. For correcting a magnesium deficiency in adults, doses of 200 mg, 300 mg, 350 mg or 400 mg of magnesium citrate are available (including tablet, capsule or powder form).

For other uses, such as relieving constipation, doses may vary and are best established by a medical professional. The side effects of magnesium citrate are mainly associated with a too high a intake. The most common side effects are loose stools and diarrhea and associated symptoms in the form of stomach upset, abdominal pain, cramps, maybe bloating. Rarely, there may be allergic reactions. Signs of an allergic magnesium citrate vs glycinate include red, itchy, bumpy skin rash, swelling of the tongue or throat, closing of the airways, wheezing, hoarseness and difficulty breathing in general, nausea, low blood pressure, dizziness or fainting up to anaphylactic shock which is a medical emergency.

2) Mg glycinate Magnesium glycinate is available in tablet, capsule, powder and liquid form. The tablets and capsules can be enteric-coated, slow-release or extended release magnesium citrate vs glycinate come in various doses, depending on what they are meant to be used for. For correcting a deficiency, magnesium glycinate comes in 300 mg and 400 mg doses per tablet/capsule. Liquid formulas come in 16 oz glass bottles and are meant to be taken in doses of up to 300 or 400 mg a day.

Uses for magnesium glycinate include: correcting a deficiency by raising levels of the mineral in the blood, correcting electrolyte imbalances caused by diarrheal diseases, use of diuretics and other factors. For correcting a deficiency, doses of up to 400 mg of magnesium glycinate a day yield good results.

The benefits of taking magnesium glycinate as a dietary supplement: 1) Better sleep, feeling more rested upon waking up (good for insomnia).

magnesium citrate vs glycinate

2) Improved muscle function – less severe and frequent muscle cramps and spasms (example: nighttime leg cramps, foot or calf cramps after exercise). 3) Reduced fatigue, clarity of mind. 4) Benefits for mental health (good for stress, anxiety, depression). 5) Potential benefits for mood swings.

6) Better blood pressure numbers (works best magnesium citrate vs glycinate with potassium). 7) Benefits for arrhythmia, especially palpitations and extrasystoles (skipped heartbeats). 8) Strong bones and teeth (low blood magnesium levels causes the body to draw out the mineral from the bones, resulting in frail bones that are prone to fractures).

9) Potential benefits for migraines. 10) May help with blood sugar control in type 2 diabetes. 11) Other benefits: maintains electrolyte balance, helps relieve constipation, heartburn and may be good for pregnancy pre-eclampsia and eclampsia. Side effects of magnesium glycinate are associated with an excessive intake and may include stomach upset, loose stools, diarrhea, abdominal cramps. In rare cases, allergic reactions are possible.

Symptoms such as hives, swollen tongue or throat, difficulty breathing, low blood pressure, dizziness, fainting indicate an allergic reaction and require immediate medical attention. If left to progress, symptoms may culminate in anaphylactic shock. Conclusion Magnesium citrate or glycinate?

Overall, both are good formulas with relatively good absorption rates (30% and higher). Both can successfully be used for correcting a deficiency and provide similar benefits for muscles, bones and the nervous and cardiovascular system. However, the glycinate form is better absorbed than the citrate and, as a result, the favorite of the two.

Especially since the latter is also more likely to cause loose stools and diarrhea, a rather unpleasant side effect (and also the reason why Mg citrate is used for preparing for colonoscopy procedures).

Nevertheless, if you are severely deficient in magnesium, either one of the two forms is good since a severe deficiency has been observed to result in a higher uptake of the mineral magnesium citrate vs glycinate all formulas.

This post was updated on Friday / August 14th, 2020 at 2:53 PM The human body is naturally rich in magnesium and can be consumed through foods such as legumes, green vegetables, seeds, nuts, dairy products, etc.

But, magnesium deficiency is pretty common due to a lot of factors such as poor diets, certain medication, etc. This requires the use of supplements, which come in different forms of magnesium; capsules, salts, oils, creams, and powders. There are different types and forms of magnesium; some might help you sleep better, some might relieve you from stress and anxiety, some will soothe post-workout aches, and so on.

But what can you exactly know which type of magnesium supplement is best for you? In this article, we will focus on two popular types of magnesium: magnesium glycinate and magnesium citrate among other ones (such as magnesium chloride, magnesium oxide, magnesium sulfate, magnesium malate, etc.) Which one is the best magnesium supplement?

Keep reading to know the answer. Contents • 1 What Is Magnesium Glycinate? • 2 What Are The Benefits Of Taking Magnesium Glycinate? • 2.1 It Helps You Get A Better-Quality Sleep • 2.2 It Enhances Your Memory • 2.3 It Helps With Your Headaches • 2.4 It Lowers Your Blood Pressure • 2.5 It Regulates Your Blood Sugar • 2.6 It Helps Ease PMS Symptoms • 2.7 It Relieves Cramps • 2.8 It Keeps Your Bones Healthy • 3 What Should You Not Take With Magnesium Glycinate?

• 4 Which Type Of Magnesium Is Best? • 4.1 Which Is Better Magnesium Glycinate Or Magnesium Citrate? • 4.2 Magnesium Glycinate Vs. Citrate • 5 Conclusion What Is Magnesium Glycinate? In general, magnesium is an essential nutrient for the human body. And, Magnesium Glycinate, also known as Magnesium Bisglycinate is a widely available magnesium supplement.

The recommended daily amount of magnesium that you need to consume, aka the recommended dietary allowance (RDA), is as follows: For Children • 1-3 years: 80 mg • 4-8 years: 130 mg • 9-13 years: 240 mg For Females • 14-18 years: 360 mg • 19-30 years: 310 mg • +31 years: 320 mg For Males: • 14-18 years: 410 mg • 19-30 years: 300 mg • +31 years: 420 mg You can easily increase your magnesium levels through natural food such as: • Pumpkin seed: 168 mg per serving • Almonds: 80 mg per serving • Spinach: magnesium citrate vs glycinate mg per serving • Cashews: 74 mg per serving • Peanuts: 63 mg per serving • Cereal: 61 mg per serving • Soymilk: 61 mg per serving • Black beans: 60 mg per serving • Dark chocolate: 50 mg per serving • Peanut butter: 49 mg per serving • Avocado: 44 mg per serving • Potato: 43 mg per serving • Brown rice: 42 mg per serving • Yogurt: 42 mg per serving • Oatmeal: 36 mg per serving • Banana: 32 mg per serving • Salmon: 26 mg per serving • Milk: 24–27 mg per serving What Are The Benefits Of Taking Magnesium Glycinate?

It Helps You Get A Better-Quality Sleep Many of us suffer from poor sleep and insomnia, which is why we tend to focus on taking an additional amount of magnesium to enhance our sleep. Magnesium Glycinate is one of the best sleep aid supplements as magnesium in general is an important nutrient for muscle relaxation.

Having adequate magnesium levels will reduce stress and help you stay asleep longer to wake up more energetic and refreshed.

magnesium citrate vs glycinate

It Enhances Your Memory Studies have also shown that Magnesium Bisglycinate will boost your memory performance and learning abilities. Magnesium L-Threonate is another magnesium citrate vs glycinate of magnesium that has also incredible benefits on the brain. It prevents multiple brain disorders and helps manage them. For instance; depression, memory loss of aged people, etc. It Helps With Your Headaches Taking Magnesium Glycinate can be very efficient in preventing headaches and migraines as Magnesium deficiency can be directly linked to migraine development (direct effect on the nerve cells and brain waves).

Studies have also shown that fulfilling the daily need for Magnesium was able to reduce the frequency of a migraine attack by 41.6%. It Lowers Your Blood Pressure Having adequate levels of magnesium has a very positive impact on blood pressure as it boosts the production of nitric oxide, a molecule that helps with the relaxation of blood vessels.

However, Magnesium Taurate is also considered one of the best magnesium supplements to balance your blood pressure. It Regulates Your Blood Sugar Magnesium is known to help break down sugar in the body, which makes it efficient in decreasing insulin resistance and balancing your blood sugar levels. Being deficient in magnesium might result in disorders magnesium citrate vs glycinate as type 2 diabetes.

It Helps Ease PMS Symptoms Magnesium Glycinate is the best magnesium supplement to ease PMS (Premenstrual Syndrome) symptoms for women and manage them. These can include stress, anxiety, depression, insomnia, water retention, as well as breast tenderness. Magnesium Bisglycinate will work on lowering prostaglandins in your body and enhance estrogen detoxification, which will eventually relieve the pain and discomfort of Premenstrual Syndrome as well as Menstrual cramps. It Relieves Cramps Low magnesium levels can easily result in muscle cramps as it plays a big role in neuromuscular transmission and muscle contraction.

This is why, whether it is menstrual cramps or leg cramps, Magnesium Glycinate is an amazing supplement for women especially pregnant ones as they experience intense leg cramping. It Keeps Your Bones Healthy We often think that bone health is only related to Calcium. But you also need to get enough magnesium as it has a big influence on other nutrients involved in bone formation (vitamin D, and parathyroid hormone). So even though the stored magnesium in bones is not passive, it still plays a big role in their stabilization, growth, as well as mineralization, which ultimately means that magnesium deficiencies equal weak bone structure.

What Should You Not Take With Magnesium Glycinate? As we said above, consulting with your doctor is necessary since Magnesium Bisglycinate can interact badly with certain medications such as antibiotics. Magnesium can also interact with Bisphosphonates which are used for Osteoporosis (weak bones), as it can interfere with the medication’s absorption. It is recommended to take your Magnesium supplement 2 to 6 hours before consuming any of these medications.

Which Type Of Magnesium Is Best? There are different types of magnesium supplements, including: • Magnesium Glycinate (or Magnesium Bisglycinate) • Magnesium Citrate • Magnesium L-Threonate • Magnesium Taurate • Magnesium Malate • Magnesium Oxide • Magnesium Chloride • Magnesium Lactate • Magnesium Sulfate Choosing the best one of them depends on the properties you look for; the medical purpose of their use, their bioavailability and how easy their absorption into the body is, and of course their side effects.

Taking a supplement should always be supervised by a doctor to avoid severe side effects, interactions with other medications, or overdoses. Which Is Better Magnesium Glycinate Or Magnesium Citrate? Magnesium Glycinate Vs. Citrate Both Magnesium Glycinate and Citrate are recommended supplements of Magnesium. Magnesium Citrate is one of the best magnesium supplements. This form of magnesium is bound to citric acid and has a laxative effect, which might occur as a bad thing as it increases gut motility but it can actually be magnesium citrate vs glycinate to treat constipation.

Magnesium Bisglycinate, on the other hand, is less likely to cause diarrhea and is known for its high absorbency, which makes it one of the most consumed magnesium supplements. It is combined with an Amino Acid (can also be called Amino Acid Glycine) that works with multiple neurotransmitters to calm your body and mind, which makes it perfect to improve sleep and relieve stress.

Overall, both supplements are great as they are more bioavailable than other types of magnesium supplements. They are ideal to meet your daily magnesium needs or to correct a magnesium citrate vs glycinate deficiency. Conclusion Magnesium is an essential nutrient for a healthy body, but some people might suffer from magnesium deficiencies and resort to magnesium supplements.

While the types of magnesium supplements are numerous and vary between dietary supplements and topical ones, we prefer to talk about Magnesium Glycinate and Magnesium Citrate thanks to magnesium citrate vs glycinate numerous benefits.

After reading our article, you get that the bottom line is them being both amazing magnesium supplements, but used for different purposes.

For instance, if you suffer from constipation, Magnesium Citrate supplements are the ones for you thanks to their laxative effect. However, if you want to treat mental disorders such as insomnia, stress, and anxiety, use Magnesium Glycinate.

You can even find supplements combining the two types. Just make sure to work with your doctor to determine your necessity for a supplement, and keep an eye for any side effects and avoid risks of overdoses. What is your favorite magnesium supplement?

Let us know in the comments. Our children's health is very important. And if they are not feeling their best, they may not be able to function as they should at school or in other activities. Among some of the most common ailments that kids have today include learning disabilities, insomnia, and. Magnesium for Kids: What Parents Need to Know About Magnesium Supplements Uncategorized Magnesium is an essential mineral found in every cell of our body.

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magnesium citrate vs glycinate

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Magnesium is an important mineral that many women are significantly lacking.

In particular, women with PCOS (polycystic ovarian syndrome) are 19 times more likely to have a magnesium deficiency. This is important because magnesium plays a key role in regulating insulin and glucose. In fact, having low levels of magnesium increases your risk of insulin resistance, weight gain, and type 2 diabetes. The Recommended Dietary Allowance (RDA) for magnesium is 400 milligrams (mg) per day for men and 310 mg per day for women ( 3). Magnesium is commonly found in nuts, seeds, legumes (like beans and peanuts), and leafy green vegetables.

For various reasons such as poor soil conditions or the abundance of processing to our foods which strips magnesium from foods, it can be difficult to solely rely on diet for this mineral. Additionally, the body tightly regulates magnesium levels in the blood by pulling from stores in your bones and other tissues when dietary intake of magnesium is inadequate. This means that your blood levels will be the last place to show a deficiency.

By this point, your symptoms could be very serious. A more accurate way to test magnesium status (and the method we prefer at Root Functional Medicine) is to look at the amount of magnesium in your red blood cells.

This way, we can evaluate the levels of magnesium in your cells and identify subclinical magnesium deficiency before your blood values even begin to drop. A normal range for RBC magnesium is 4.2 – 6.8 mg/dL, however, it’s important to work with a functional medicine doctor to determine an optimal range for you. Best Types of Magnesium Supplements There are many different forms of magnesium supplements.

The most common type of magnesium used in conventional medicine is called magnesium oxide (found in Milk of Magnesia). Unfortunately, magnesium oxide is not well absorbed and can have a strong laxative effect leading to uncomfortable bloating and diarrhea. In fact, only about 5 percent of magnesium oxide is absorbed and used by the body ( 6). Magnesium Citrate Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.

Some supplements provide a combination of magnesium citrate and magnesium glycinate, which is a great magnesium citrate vs glycinate for people suffering from constipation among other conditions. General Health Pregnant Or Breastfeeding Postpartum Insomnia Insomnia is a persistent difficulty with falling asleep, magnesium citrate vs glycinate asleep, or getting good quality sleep.

During pregnancy, your estrogen and progesterone levels are high. Shortly after delivery, these hormone levels rapidly decrease. This sudden drop in hormones may explain the night sweats, baby blues, and postpartum depression many women face after having a baby.
When it comes to the dietary supplements you're considering taking, magnesium is likely on your radar.

Magnesium supplements offer a number of benefits, including supporting heart, brain, and bone health. Over 300 enzymes in your body need it to perform critical functions.

And yet, most of us don't get enough magnesium through diet alone. This is where supplements come in. But there are different types of magnesium supplements, which can incorporate one or several different forms of magnesium.

Your body absorbs these different forms uniquely, magnesium citrate vs glycinate you're ultimately getting a different amount than someone taking the exact same formula and dosage.

Furthermore, the best approach to magnesium supplementation might vary from person to person, as some types of magnesium might be more well-tolerated than others. So how do you know which magnesium supplement to take? In this article, we'll be focusing primarily on two types: magnesium glycinate and magnesium citrate. We'll also touch on other forms of magnesium supplements. What is magnesium citrate?

Magnesium citrate is a form of magnesium salt combined with citric acid, also known as citrate. A science-backed magnesium supplement that contains magnesium citrate supports overall whole body health and has particular benefits for cardiovascular function. By mass, it provides 16% elemental magnesium. Importantly, magnesium citrate is an organic salt because it's complexed with citrate and not a mineral such as chloride or oxygen.

Compared to inorganic magnesium salts, organic magnesium salts are more bioavailable—but elemental magnesium levels are lower. Indeed, one of magnesium citrate's biggest strengths is that it has high bioavailability because of its high solubility, and it's also affordable. Supplements with high bioavailability are more effective since the body can absorb them more easily. Supplementing with magnesium citrate is an effective way to help boost your magnesium levels.

Life Extension utilizes magnesium citrate to provide rapid uptake in its extended-release magnesium supplements, which also contain magnesium oxide for long-term release (over a six-hour time period). We also offer a formula that utilizes magnesium citrate with magnesium oxide and magnesium succinate. Both these formulas support bone and cardiovascular health. Note: some forms of magnesium citrate do have a laxative effect.

These are usually labeled specifically for this purpose and tend to come in a powder that can be mixed in water to create an oral formula. Not all magnesium citrate formulas are intended to be laxative, however. Always follow the dosage on the label and avoid taking too much magnesium to avoid this laxative effect.

What is magnesium glycinate? On the other hand, we have magnesium glycinate, which comes from a salt formed with glycine, as opposed to citrate. Glycine is an amino acid that functions as an inhibitory neurotransmitter.

It's sometimes used as a standalone supplement to promote sleep. Thus, combining magnesium with glycine can boost its calming effects. Some studies also suggest that magnesium promotes head comfort. Magnesium glycinate contains 14.1% elemental magnesium by mass. This means that in 1,000 mg, there is 141 mg of magnesium. Is magnesium glycinate or citrate better? When it comes to magnesium citrate vs glycinate, which one prevails? It's really going to depend on your health needs and goals.

Magnesium citrate is a more common choice if you want to maintain magnesium levels for general whole-body health. On the other hand, magnesium glycinate has less bioavailability but can have a calming effect. If your goal is to add magnesium to your "stress less" strategy, you might gravitate towards a formula with magnesium glycinate instead of citrate.

Aside from magnesium citrate and glycinate, magnesium is available in different forms that have their own specific percentages of elemental magnesium, as well as varying levels of bioavailability/absorption. Here are some of your options: • Magnesium oxide : Magnesium oxide (MgO) is the magnesium salt of oxygen. Because it has poor solubility, it has lower bioavailability. However, this allows it to release magnesium over time.

It contains 61% elemental magnesium by mass. • Magnesium chloride: Magnesium chloride (MgCl) absorbs better than magnesium oxide and contains 12% elemental magnesium by mass. • Magnesium threonate: What's innovative about the L-threonate form of magnesium is it can readily cross the blood-brain barrier, so it's used to deliver magnesium to the brain.

Life Extension's Neuro-Mag® Magnesium L-Threonate formula is 7.2% magnesium. In 2,000 mg, we obtain 144 mg of magnesium. • Magnesium malate: Magnesium malate contains malic acid, which is naturally found in things like fruit and wine. Studies suggest that magnesium malate, which contains 15% magnesium by mass, is well absorbed in the digestive tract. • Magnesium sulfate: This is magnesium combined with sulfate (MgSO4).

It's also referred to as Epsom salt. Although it has a poor taste, this magnesium supplement can be consumed orally. Some people will dissolve it in bathwater to help soothe their muscles, although the evidence for this is lacking. Magnesium sulfate contains 10% elemental magnesium by mass. Magnesium absorption: What form of magnesium is best absorbed?

Generally, magnesium glycinate and magnesium citrate are both well absorbed by the body—which is why many magnesium supplements commonly utilize these forms. Better absorbability can lead to higher serum and brain levels of magnesium. In general, organic salts of magnesium—which will include citrate and glycinate—provide better absorption because they are magnesium citrate vs glycinate water soluble than inorganic magnesium forms.

What is the best type of magnesium supplement? This depends on your needs, goals, and current magnesium status. If you want something for general, whole-body health and to maintain optimal magnesium levels, magnesium citrate is a good choice. If you want to increase your magnesium levels with a formula that offers more brain-boosting benefits, something like magnesium L-threonate is going to be magnesium citrate vs glycinate better option.

How do I know if I need a magnesium supplement? If you're ever unsure of which form is the right fit for you, speak with your medical professional.

You can take a magnesium lab blood test to check your current blood serum levels. What should I look for when buying magnesium?

When looking for any supplements, only go with a reputable company that offers high-quality products made with responsibly sourced ingredients. The nutrition labeling should be thorough and transparent with no hidden ingredients. Furthermore, the supplement should cater to your specific needs. It's always a smart idea to speak with your medical professional before starting to take any new supplements to ensure that they're a safe and effective option for you.

References • Ates, Mehmet et al. "Dose-Dependent Absorption Profile of Different Magnesium Compounds." Biol Trace Elem Res., December 2019, https://pubmed.ncbi.nlm.nih.gov/30761462/ • Blancquaert, Laura et al. "Predicting and Testing Bioavailability of Magnesium Supplements." Nutrients, July 2019, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6683096/ • Felice, Valeria D.

et al. "Bioaccessibility and Bioavailability of a Marine-Derived Multimineral, Aquamin-Magnesium." Nutrients, July 2018, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6073474/ • Guerrera, Mary P., MD et al. "Therapeutic Uses of Magnesium." American Family Physician, July 2019, https://www.aafp.org/afp/2009/0715/p157.html • Marcin, Ashley. "How to Use Magnesium Citrate for Constipation." Healthline, April 2021, https://www.healthline.com/health/digestive-health/magnesium-for-citrate-constipation • Shen, Yanling et al.

"Treatment Of Magnesium-L-Threonate Elevates The Magnesium Level In Magnesium citrate vs glycinate Cerebrospinal Fluid And Attenuates Motor Deficits And Dopamine Neuron Loss In A Mouse Model Of Parkinson's disease." Neuropsychiatr Dis Treat., November 2019, https://pubmed.ncbi.nlm.nih.gov/31806980/ • Uysal, Nazan et al. "Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?." Biol Trace Elem Res., January 2019, https://pubmed.ncbi.nlm.nih.gov/29679349/ • Yablon, Lisa A.

et al. "Magnesium in Headache." Magnesium in the Central Nervous System, 2011, https://www.ncbi.nlm.nih.gov/books/NBK507271/Magnesium is the 4 th most abundant mineral in the human body and contributes to over 300 biological processes that keep you healthy. Low levels of magnesium are linked to a variety of illnesses, such as type 2 diabetes, heart disease and mood disorders, so getting a healthy amount is key for your quality of life.

Unfortunately, studies suggest that roughly 50% of Americans get less than the recommended daily allowance of Magnesium, even though it’s found in many whole foods. As most people are unable to get enough magnesium through diet alone, many people are turning to supplements to meet their Recommended Daily Intake.

However, there are many different types of magnesium on the market, so we wrote this article to help you find out which supplement reigns supreme in the battle of magnesium glycinate Vs citrate Vs oxide Vs chloride Vs lactate and so on… For the sake of simplicity, this article will discuss the benefits of two different forms of magnesium – glycinate and citrate – which are two of the most easily absorbed forms of magnesium.

Because a supplement is only effective if it can be absorbed and used by your body, we consider this the most crucial aspect of any magnesium supplement.

Which Is Better – Magnesium Citrate or Magnesium Glycinate? Because magnesium citrate and glycinate seem to be more bioavailable than some other forms of magnesium, we’ll be focusing on magnesium glycinate vs citrate in this article. After all, a supplement can only be considered effective if A, you can get your hands on some and B, your body can properly process the active ingredients. While most forms of magnesium are readily available and have unique benefits, magnesium citrate and glycinate are some of the most bioavailable and easy to source.

But that’s not to say that these two supplements can’t hold their own, as they both have a variety of health benefits including: Magnesium Citrate Benefits Magnesium citrate is a type of magnesium which is bound with citric acid – an acid that naturally occurs in citrus fruit – and has laxative effects in higher doses.

But don’t poo-poo this supplement magnesium citrate vs glycinate yet, as it has an edge in the magnesium glycinate vs citrate debate – it’s easy for magnesium citrate vs glycinate body to process and absorb. Research suggests that magnesium citrate is one of the most bioavailable forms of magnesium, making it better able to increase your magnesium levels and arguably more effective overall.

What’s more, magnesium citrate helps to regulate muscle and nerve functions throughout the body, promoting overall health. Magnesium Glycinate Benefits Magnesium glycinate is formed when magnesium and the amino acid glycine – used by your body in protein construction – combine.

Glycine is often used as a standalone supplement to improve sleep and treat inflammatory conditions like diabetes, while magnesium glycinate is easily absorbed and may have calming properties, meaning this combo could prove superior in the fight of magnesium glycinate vs citrate. Some research has suggested magnesium glycinate is the least likely form of magnesium to cause stomach issues such as diarrhoea, making it a gentler supplement than magnesium citrate.

This, in addition to its high absorption rates, mean that magnesium glycinate is commonly prescribed for magnesium deficiencies, but is it enough for it to come out on top in the battle of magnesium glycinate vs citrate? Is it Ok to Take Magnesium Every Day?

Unless you suffer from low magnesium levels, taking magnesium supplements every day probably won’t provide any noticeable health benefits and may actually harm you. The National Institutes of Health recommend that men and women get 400-420mg and 320-360mg a day respectively, depending on their age, and exceeding these levels can result in side effects… Although the NIH Recommended Dietary Allowances (RDAs) are considered safe for most adults, regularly exceeding them may result in side effects like nausea, diarrhoea, and vomiting.

Whatever your opinions in the magnesium glycinate vs citrate debate, it’s vital that you take a safe amount per day and seek advice from your doctor before taking magnesium supplements on a daily basis. To summarise, we do not recommend taking magnesium supplements daily, unless you suffer from low magnesium levels, and even then, you should stick within the recommended limits.

What is Magnesium Glycinate Used to Treat? Magnesium plays a critical role in a wide range of biological functions and low levels are linked to a wide range of illnesses, such as osteoporosis, fatigue, and high blood pressure.

But when it comes to cases of magnesium deficiencies, discussions of magnesium glycinate vs citrate have to take a back-seat, as any magnesium is good magnesium. However, magnesium glycinate has been shown to have a variety of health benefits when used to supplement a balanced diet. These benefits can help magnesium citrate vs glycinate a wide range of health issues, such as: Depression Magnesium plays an essential role in brain function and mood, with low levels linked to an increased risk of depression, as much as 22% higher than average.

Studies show that supplementing with magnesium can provide dramatic improvements from depression, and the glycine content provides additional benefits to sleep, potentially giving it an edge in the magnesium glycinate vs citrate debate.

Type 2 Diabetes Similarly, studies have found a link between type 2 diabetes and magnesium deficiencies, as approximately 48% of type 2 diabetics had low levels of magnesium.

magnesium citrate vs glycinate

Getting plenty of magnesium may help to ward off diabetes, as studies show magnesium citrate vs glycinate diabetics who took high doses of magnesium saw significant improvements in their blood sugar and hemoglobin A1c levels.

High Blood Pressure Studies have shown that supplementing with magnesium can lower blood pressure to healthy levels, though it may only benefit people with high blood pressure. This benefit of magnesium, when combined with the soothing properties of glycine means that magnesium glycinate is likely better suited to people with high blood pressure, so that’s one more point in the magnesium glycinate vs citrate battle.

Migraines Migraines are an extremely painful – and often debilitating – type of headache that can magnesium citrate vs glycinate nausea, vomiting and noise sensitivity and may be caused by magnesium deficiencies. Early studies indicate that magnesium supplements can prevent and even help treat migraines, which could prove especially effective when combined with glycine’s soothing effects.

PMS PreMenstrual Syndrome (or PMS) is a common disorder among women of childbearing age that causes symptoms of varying severity including abdominal cramps, tiredness and mood swings. Magnesium has been shown to improve various PMS symptoms and glycine has known beneficial effect on muscles, which means that magnesium glycinate wins the battle of magnesium glycinate vs citrate for people with PMS.

What is Magnesium Citrate Good for? Magnesium citrate is a great source of magnesium ions that are needed throughout your body and is a very common form of magnesium in supplements. Like magnesium glycinate, magnesium citrate works to promote healthy nerves, muscles and blood pressure, while low levels are linked to a variety of health issues. When discussing magnesium glycinate vs citrate, don’t assume that because glycine is used as a magnesium citrate vs glycinate on its own it must add value, because magnesium citrate has many benefits like: Digestion Regulation As mentioned previously, magnesium citrate has laxative effects, as it causes the intestines to release water into the stool, relieving constipation and irregularity.

This, combined with the gentle side effects of magnesium citrate, makes it a common ingredient in many laxatives and an effective supplement for anyone suffering with constipation. Muscle and Nerve Support Magnesium is essential in maintaining healthy nerves and muscles, as it binds to nerve receptors and proteins responsible for activating your muscles and nerves. Magnesium helps regulate NMDA receptors on nerve cells and helps your muscles to relax, which can be compounded by glycine, a point that fitness-focussed people are sure to notice in the debate of magnesium glycinate vs citrate.

Bone Strength Approximately 60% of the body’s total magnesium is stored in the bones, so maintaining healthy magnesium levels is key to healthy bones. Furthermore, magnesium citrate helps to regulate the transport of calcium across cell membranes, playing a key role in bone creation.

Heart Health Studies show that magnesium supplements can lower blood pressure and magnesium citrate is commonly used to prevent arrythmia, making this supplement beneficial to your heart health. When discussing the benefits of magnesium glycinate vs citrate, it’s hard to overlook the pharmaceutical applications of magnesium citrate, making it highly desirable for those with poor heart health.

What Form of Magnesium Is Best Absorbed by The Body? No matter what type of supplements you take, some of their active ingredients will get lost in the body before they have a chance to do their ‘job’. The percentage of your supplement that makes it into your bloodstream after being processed (i.e., digested/absorbed) is known as its bioavailability, and the higher the magnesium citrate vs glycinate, the more pronounced the effects will be.

Because any part of a supplement that isn’t used in your body is purged, a major part of the magnesium glycinate vs citrate debate depends on which is best absorbed. Some studies have shown that magnesium citrate vs glycinate citrate is more easily absorbed, and though these findings aren’t conclusive, magnesium citrate does seem to have greater bioavailability than other forms.

How Much Magnesium Glycinate Should I Take for Sleep? Magnesium plays a key role in almost every aspect of your health, including sleep, which is why magnesium supplements are sometimes prescribed for sleep disorders. While magnesium can improve sleep quality, you should introduce new supplements to your daily routine slowly and carefully, starting with the lowest suggested dose before gradually increasing the dose until you get the desired results. What Time of Day is Best to Take Magnesium Glycinate?

Regardless of why you’re planning to take magnesium supplements – to improve your mood, enhance your sleep or reduce blood pressure – all of magnesium’s benefits come from long-term use. Any arguments over morning vs night or magnesium glycinate vs citrate are secondary to making sure that your magnesium levels are in a healthy range, so any time is the right time of day to take magnesium supplements, so long as you stick to your routine.

How Long Does it Take for Magnesium Citrate to Work? Magnesium citrate is absorbed relatively well and is easily dissolved in water, allowing your body to process it more effectively than other forms of magnesium.

magnesium citrate vs glycinate

Both factors mean that magnesium magnesium citrate vs glycinate supplements can take effect in as little as 2-4 hours, depending on the dosage and your sensitivity, with many people noticing the laxative side effects in just a few hours. The bottom line In summary, magnesium is an essential mineral that contributes to hundreds of biological processes, with numerous adverse effects – like heart disease, depression, and diabetes – linked to insufficient levels.

There are many different types of magnesium used in supplements, though a lot of debate centres on magnesium glycinate vs citrate, two of the most bioavailable forms of magnesium. While magnesium glycinate offers many soothing properties, the laxative effects of magnesium citrate are very beneficial for those with constipation, so it’s impossible to say that one is superior to the other when you should pick the right supplement for your needs.

If you believe that you’re one of the thousands of Americans who don’t get enough magnesium in your diet, then magnesium supplements could help you tackle health issues like muscle soreness and depression, though you should always consult your doctor before adopting a new supplement. Post Written by Isabella Isabella is an experienced content and copywriter.

She specializes in writing about health and nutrition-related topics. Driven by her passion, she takes pride in providing the best health tips possible. As a health blogger, she aspires to enhance nutrition-based content quality.

How to Choose the Best Magnesium Supplement




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