Magnesium Glycinate vs. Citrate: Key Differences & Benefits

Magnesium is an important mineral helpful in people’s daily lives. Effective nerve transmission, muscle contraction, energy creation, and even bone health require magnesium. The two most common types of magnesium supplements people use are magnesium glycinate and magnesium citrate. Although both glycinate and citrate supplements contain magnesium, they differ greatly in their absorption rates, effects, and primary uses. In this guide, we are going to cover magnesium glycinate vs citrate.

Understanding Magnesium Glycinate

In the quest for magnesium glycinate vs citrate, we first need to understand the composition of magnesium glycinate.

Glycinate forms magnesium glycinate, also known as magnesium bisglycinate, a magnesium supplement. Glycine is a calming neurotransmitter that helps modulate and relax the body, promoting better neurological functioning. That is why magnesium glycinate is often given to those who are stressed, have anxiety, or have sleeping issues.

One specific benefit that magnesium glycinate offers is its high bioavailability, meaning the body can absorb it without any issues. Glycinate is easy on the digestive tract, which is why it is appropriate for people suffering from sensitive stomachs. It also has low chances of causing diarrhea or stomach cramps, unlike other types of magnesium supplements.

Health Benefits of Magnesium Glycinate

1. Reduces Anxiety and Stress
   Magnesium is important for the balance of mood-affecting neurotransmitters in the body. Magnesium glycinate has a calming effect because it also contains glycine. Many people take it to help with stress, anxiety, and depression. The current research indicates that magnesium glycinate supplementation will lower cortisol, the primary stress hormone.
2. Supports Sleep Quality
   If you struggle with insomnia or poor sleep, magnesium glycinate can be beneficial. Magnesium helps regulate melatonin, the hormone that controls the sleep-wake cycle. The presence of glycine enhances relaxation, making it easier to fall asleep and stay asleep throughout the night.
3. Relieves Muscle Cramps and Spasms
   Magnesium is essential for proper muscle function. Deficiencies can lead to cramps, spasms, and even restless leg syndrome. Athletes and individuals prone to muscle tightness often turn to magnesium glycinate to reduce these issues and aid muscle recovery.
4. Promotes Heart Health
   Magnesium helps control blood pressure and assists the heart to work by supporting a normal heartbeat. Because magnesium glycinate absorbs well, it may help people who want to prevent cardiovascular disease and improve circulation.
5. Gentle on Digestion
   Glycinate magnesium is less likely to cause abdominal cramping compared to other magnesium that is available on the market. Because of that, it can be used by people with IBS, or sensitive stomachs.
6. Supports Bone Health
   Magnesium appears to be critical for bone density and overall bone strength. It works with calcium and vitamin D to build strong and healthy bones, thus reducing the chance of osteoporosis.

Who Should Take Magnesium Glycinate?

• Those experiencing stress, anxiety, or chronic feelings of sadness
• Those dealing with sleeplessness or nonrestorative sleep
• Muscle cramps or spasm-prone individuals
• Patients seeking gentler magnesium supplements
• Those looking for magnesium supplements that one can take for an extended period

Understanding Magnesium Citrate

Magnesium citrate is another highly popular form of magnesium. It is magnesium bound to citric acid, which enhances its solubility and absorption. Because of its mild laxative effect, magnesium citrate is commonly used to relieve constipation and support digestion. It is also widely used to correct magnesium deficiencies due to its rapid absorption.

Health Benefits of Magnesium Citrate

1. Effective in Relieving Constipation
   One of the most well-known benefits of magnesium citrate is its ability to relieve constipation. It works as an osmotic laxative, drawing water into the intestines and softening stool, making it easier to pass. Many people use it as a natural alternative to harsh laxatives.
2. Supports Healthy Digestion
   Since magnesium citrate promotes bowel regularity, it is often recommended for those suffering from occasional bloating, indigestion, or sluggish digestion. It helps to keep the gut moving efficiently.
3. Highly Absorbable
   Magnesium citrate ranks among the highest in regard to bioavailability, meaning that the body quickly absorbs it. For those who are looking to quickly restore magnesium levels, magnesium citrate is a perfect choice.
4. Supports Cardiovascular Health
   Magnesium is known to be crucial for someone who is looking to control their blood pressure and keep their heart healthy. Some studies have shown that magnesium citrate can reduce the indication of heart disease or hypertension by ensuring the proper functioning of blood vessels.
5. Reduces Muscle Cramps and Migraines
   Like magnesium glycinate, magnesium citrate is reputed to treat muscle cramps and severe headaches. Many people who suffer from acute migraines have found that regularly taking magnesium reduces the intensity and number of headaches.
6. May Aid in Weight Management
   Some studies claim that magnesium citrate helps metabolism, which could assist in controlling blood sugar levels. This could potentially make magnesium citrate useful for weight control.

Who Should Take Magnesium Citrate?

• Individuals with irregular bowels or those who are constipated.
• Iron-deficient persons who need immediate magnesium absorption.
• Anyone who wants support for their digestion.
• Patients with muscular spasms and/or tension-type headaches.
• People who want better functions of the heart and blood vessels.

Potential Side Effects

As far as magnesium glycinate vs citrate argument, research shows that for the most part, both types of magnesium are well tolerated; however, too much of it can cause negative side effects.

• Magnesium Glycinate: Drowsiness, nausea, and low blood pressure are all symptoms that may arise.
• Magnesium Citrate: Using too much may result in diarrhea, dehydration, and imbalances in electrolytes.

Always follow the directions given and check with your physician if you have heart problems, kidney issues, or are on certain medications because these factors can greatly impact the level of magnesium required.

Final Thoughts

Magnesium Glycinate and Magnesium Citrate both are quite helpful to one’s health, although they are not the same. For stress as well as sleep and muscle tension relief, magnesium glycinate serves these functions best. For someone who wants an aid to digestion or needs a fast-acting magnesium supplement, magnesium citrate will be best. Knowing the magnesium glycinate vs citrate differences is essential to ensuring that one picks the supplement that aligns with their health objectives.