Difference Between Magnesium Citrate and Magnesium Glycinate

Magnesium Citrate vs. Magnesium Glycinate: What’s the Difference? Magnesium is an essential mineral that can be found in many foods, including legumes, nuts, whole grains, and leafy green vegetables. It is important for many bodily …

Magnesium Citrate vs. Magnesium Glycinate: What’s the Difference?

Magnesium is an essential mineral that can be found in many foods, including legumes, nuts, whole grains, and leafy green vegetables. It is important for many bodily functions, including energy production, muscle contractions, and nerve transmissions. Taking magnesium supplements can help to replenish the body’s magnesium stores and can also be used to treat specific medical conditions.

When it comes to magnesium supplements, there are several different forms available, including magnesium citrate and magnesium glycinate. While both supplements are effective for replenishing magnesium stores, there are some important differences between them.

Magnesium Citrate

Magnesium citrate is a type of magnesium supplement that contains magnesium bound to citric acid. It is easily absorbed by the body, making it a popular choice for those looking to increase their magnesium intake. Magnesium citrate is also available in a liquid form, making it easier to take for those who have difficulty swallowing pills.

One of the main benefits of magnesium citrate is that it is highly bioavailable, meaning that it is easily absorbed by the body. It is quickly absorbed into the bloodstream and can be used to replenish the body’s magnesium stores quickly.

However, magnesium citrate can also cause digestive side effects, such as bloating, gas, and diarrhea. This can be especially problematic for those with sensitive stomachs.

Magnesium Glycinate

Magnesium glycinate is a type of magnesium supplement that contains magnesium bound to glycine, an amino acid. It is known for being gentle on the digestive system and is often recommended for those with sensitive stomachs.

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Magnesium glycinate is a form of magnesium that is slowly absorbed by the body, meaning it can take longer to replenish magnesium stores. This can be beneficial for those looking for a longer-lasting effect, as the magnesium levels in the body remain more consistent.

However, this slower absorption rate also means that magnesium glycinate is not as bioavailable as magnesium citrate. It may not be the best choice for those who need to replenish their magnesium stores quickly.

Conclusion

When it comes to choosing between magnesium citrate and magnesium glycinate, it is important to consider your individual needs. Magnesium citrate is highly bioavailable and can be used to quickly replenish magnesium stores. However, it can also cause digestive side effects. Magnesium glycinate is gentle on the digestive system and is slowly absorbed by the body, making it a good choice for those with sensitive stomachs. Ultimately, the best choice will depend on your individual needs and health goals.

Difference in Chemical Bonding

Magnesium citrate and magnesium glycinate are two forms of the essential mineral magnesium, essential for the body to function. The primary difference between the two forms is in the chemical bonding. Magnesium citrate is composed of magnesium, carbon, oxygen, and three molecules of citric acid. It has a higher bioavailability than other forms of magnesium and is a good source of dietary magnesium. Magnesium glycinate, on the other hand, is composed of magnesium and glycine, an amino acid. This form of magnesium is better absorbed and more easily utilized by the body, making it the preferred form of supplemental magnesium.

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Difference in Absorption

The difference in absorption of magnesium citrate and magnesium glycinate is due to their different chemical bonds. Magnesium citrate is a water-soluble form of magnesium and is easily absorbed into the body. However, due to its higher acidity, it can cause gastrointestinal distress, such as diarrhea or bloating. Magnesium glycinate, on the other hand, is a chelated form of magnesium and is less likely to cause gastrointestinal distress. It is also better absorbed in the body and is the preferred form of supplemental magnesium.

Difference in Use

Magnesium citrate and magnesium glycinate differ in their usage as well. Magnesium citrate is mainly used as a laxative and to treat constipation. It has also been used to treat heartburn, indigestion, and to reduce the risk of kidney stones. Magnesium glycinate, on the other hand, is used to treat magnesium deficiency, muscle cramps, and to improve sleep quality. It has also been used to reduce anxiety and to improve overall health.

In conclusion, magnesium citrate and magnesium glycinate are two forms of the essential mineral magnesium. The primary difference between the two forms is in the chemical bonding and absorption. Magnesium citrate is composed of magnesium, carbon, oxygen, and three molecules of citric acid and is mainly used as a laxative and to treat constipation. Magnesium glycinate is composed of magnesium and glycine, an amino acid, and is better absorbed in the body. It is the preferred form of supplemental magnesium and is used to treat magnesium deficiency, muscle cramps, and to improve sleep quality.

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