Magnesium is an essential mineral and electrolyte found in the earth and oceans. Humans cannot synthesize magnesium alone, but it is needed for normal biological function and overall health, supporting heart health and function, energy production, bone strength, nerve transmission, and muscle contraction.
Magnesium is involved in more than 300 enzymatic processes in our bodies. However, over 50 percent of the population is deficient in this mineral. Since you may need more magnesium than your diet alone, consider supplementing with magnesium. Magnesium citrate and magnesium glycinate are two commonly used magnesium supplements, and they are usually well absorbed by the body, which is why they are widely used in pills and powders.
What is the difference between magnesium glycinate and magnesium citrate? Which one is better for you? This article will cover some information you want about magnesium glycinate and magnesium citrate.
►What is Magnesium Glycinate?
Magnesium Glycinate is a white chemical powder soluble in water and ethanol.
Magnesium glycinate is a magnesium supplement that can be used to increase levels in those who need more magnesium, including those who suffer from anxiety, diabetes, heart problems, and pain. It consists of the mineral magnesium bound to the amino acid glycine. It is considered one of the most effective magnesium supplements due to its bioavailability, and it is also fast-acting, usually well-tolerated, and unlikely to cause loose stools (diarrhea).
Absorption and bioavailability of magnesium supplements vary by type. Typically, chelated and dissolved in liquid types are more readily absorbed from the intestines than water-insoluble forms. Magnesium glycinate is a chelated form. This means it tends to be better utilized by the body than other more easily excreted forms.
►Benefits of Magnesium Glycinate
Magnesium Glycinate is a chelated form of magnesium bound to the amino acid glycine. Glycine allows magnesium to be absorbed efficiently, remains firmly bound to magnesium, and lowers intestinal pH. These combined properties make magnesium glycinate more readily absorbed than other forms of magnesium and less likely to induce digestive side effects such as diarrhea and cramping.
Given glycine's role as an inhibitory neurotransmitter, magnesium glycinate may promote relaxation and improve sleep quality. Studies have shown that supplements work well for insomniacs, improving time to sleep, efficiency, and latency. In addition to magnesium glycinate's ability to balance neurotransmitters, part of its calming effect is its ability to regulate cortisol levels. Because of this, magnesium shows promise in controlling anxiety symptoms.
Muscle twitches, cramps, and tremors are signs of magnesium deficiency. Magnesium is a calcium channel blocker. Calcium is needed to trigger muscle contractions; by blocking the binding of calcium to its receptor sites, magnesium promotes muscle relaxation. For this reason, magnesium is often recommended to treat muscle spasms and pain.
►What is Magnesium Citrate?
Magnesium Citrate is a magnesium supplement commonly used to address magnesium deficiencies and promote all aspects of health. It consists of magnesium and citric acid, a high solubility and bioavailability compound.
Magnesium citrate is a mixture of magnesium, salt, and citric acid. It is also known as a "saline laxative" because it is effective in relieving constipation and helping to cleanse the intestinal tract.
However, treating occasional constipation is not the only use for magnesium citrate supplements - they are also used for nutritional support.
►Benefits of Magnesium Citrate
Magnesium bound to citric acid is called magnesium citrate. It is unique because it is one of the most highly absorbed forms of supplemental magnesium and has laxative properties. As such, magnesium citrate can boost low magnesium levels and treat constipation.
Magnesium citrate acts as a laxative by drawing water into the intestines. This softens the stool and increases intestinal pressure, making bowel movements easier. For people with occasional constipation, the laxative action of magnesium citrate provides a safe and effective solution. It is relatively fast-acting, usually stimulating a bowel movement within 30 minutes to 6 hours. Because of its effective laxative action, magnesium citrate may also be part of a bowel preparation regimen required for specific medical procedures, such as colonoscopies.
►Differences Between Magnesium Citrate & Glycinate
Magnesium citrate and magnesium glycinate are two popular magnesium supplements, each with unique characteristics and potential benefits. Here are the critical differences between magnesium citrate and magnesium glycinate:
♦ Composition:
- Magnesium Citrate: Magnesium citrate combines magnesium with citric acid. This combination enhances the solubility of magnesium, making it highly bioavailable and easily absorbed by the body.
- Magnesium Glycinate: Magnesium glycinate, also known as magnesium bisglycinate, is a chelated form of magnesium where a magnesium ion is bound to two molecules of the amino acid glycine. This form of magnesium is also highly bioavailable and well-tolerated.
♦ Bioavailability:
- Magnesium Citrate: Magnesium citrate is known for its relatively high bioavailability. The citric acid component helps enhance absorption in the gastrointestinal tract, allowing for efficient uptake into the bloodstream.
- Magnesium Glycinate: Magnesium glycinate is also highly bioavailable, thanks to the glycine component, which facilitates absorption. It is often preferred by individuals sensitive to other forms of magnesium or who experience gastrointestinal issues with other supplements.
♦ Laxative Effect:
- Magnesium Citrate: One notable characteristic of magnesium citrate is its laxative effect. When taken in higher doses, magnesium citrate can draw water into the intestines, soften stools, and stimulate bowel movements. This property makes it an effective option for relieving occasional constipation.
- Magnesium Glycinate: Magnesium glycinate typically does not have a significant laxative effect, making it a preferred choice for individuals who do not wish to experience digestive discomfort or changes in bowel habits.
♦ Uses:
- Magnesium Citrate: Due to its laxative properties, magnesium citrate is often used to relieve constipation and promote bowel regularity. It is also a general magnesium supplement to support overall health and well-being.
- Magnesium Glycinate: Magnesium glycinate is commonly used as a magnesium supplement to address magnesium deficiency and support various bodily functions. It is favored by individuals who prioritize absorption and bioavailability or experience digestive sensitivity to other forms of magnesium.
♦ Taste and Formulations:
- Magnesium Citrate: Magnesium citrate is typically liquid or as capsules and tablets. Some people may find the taste of liquid magnesium citrate tart or acidic.
- Magnesium Glycinate: Magnesium glycinate is often available in capsule or tablet form, which can be easier to swallow for some individuals. It generally has a milder taste compared to magnesium citrate.
►Risks and Side Effects
Magnesium naturally occurring in foods is harmless and does not need to be restricted. When taken in appropriate doses, magnesium glycinate and magnesium citrate are usually safe for most adults; however, magnesium toxicity can occur when taking high magnesium supplements. The most common side effect of magnesium is diarrhea, which can be relieved by stopping the supplement. Subsequent effects of magnesium toxicity include fatigue, confusion, low blood pressure, abnormal heart impaired kidney function, respiratory distress, and muscle weakness. Severe magnesium toxicity can lead to cardiac arrest. The kidneys remove excess magnesium from the body, so people with kidney disease are at a higher risk for adverse reactions associated with magnesium supplementation.
It is also important to note that magnesium can interact with medications and interfere with their efficacy. Magnesium interferes with the optimal absorption of bisphosphonates (used to treat osteoporosis), furotoxin (an antibiotic), digoxin (a heart medication), and certain anti-malarial drugs. Magnesium should be spaced at least two hours apart from these medications to ensure magnesium does not inhibit their absorption. Magnesium has also been found to reduce the effectiveness of chlorpromazine, penicillamine, anticoagulants, and tetracycline antibiotics.
