Magnesium Glycinate vs. Magnesium Citrate: Which One Should You Choose?

Magnesium Glycinate vs. Magnesium Citrate: Which One Should You Choose?

Magnesium is a crucial mineral that plays a vital role in many of the body's functions, including muscle and nerve function, bone health, and energy production. When it comes to magnesium supplements, two of the most commonly recommended forms are magnesium glycinate and magnesium citrate. But how do these two forms compare, and which one is best for your health needs? In this blog, we’ll dive into the key differences between magnesium glycinate vs. magnesium citrate, their benefits, and which might be right for you.

What is Magnesium Glycinate?

Magnesium glycinate is a compound made up of magnesium and glycine, an amino acid that helps with the absorption of magnesium. This form of magnesium is highly absorbable and gentle on the stomach, making it a popular choice for those who need a supplement that won’t cause digestive upset.

Benefits of Magnesium Glycinate:

• Highly Absorbable: Magnesium glycinate is known for its excellent bioavailability, meaning it’s easily absorbed by the body. This makes it a great option for people who need higher magnesium levels.
• Gentle on the Stomach: Unlike some other forms of magnesium, glycinate is less likely to cause gastrointestinal issues like diarrhea. This makes it suitable for people with sensitive digestive systems.
• Supports Relaxation and Sleep: Many people take magnesium glycinate to promote relaxation and improve sleep. Magnesium plays a role in regulating neurotransmitters that calm the nervous system, making glycinate an excellent choice for those struggling with anxiety, stress, or insomnia.
• Muscle Function: Magnesium supports proper muscle contraction and function, and magnesium glycinate is often recommended for athletes or those experiencing muscle cramps.

What is Magnesium Citrate?

Magnesium citrate is a combination of magnesium and citric acid. This form of magnesium is also highly bioavailable, but it’s more commonly known for its ability to relieve constipation. Magnesium citrate works by drawing water into the intestines, which helps promote regular bowel movements.

Benefits of Magnesium Citrate:

• Promotes Digestive Health: Magnesium citrate is widely used as a mild laxative. It helps relieve constipation by increasing the water content in the intestines, making stool easier to pass.
• Supports Bone and Heart Health: Like other forms of magnesium, citrate is essential for bone density and cardiovascular health. It aids in the regulation of calcium, which is vital for bone strength and heart function.
• Good Absorption: Magnesium citrate is also easily absorbed by the body, making it effective at increasing magnesium levels. It’s often recommended for those with magnesium deficiencies.

Magnesium Glycinate vs. Magnesium Citrate: Key Differences

Feature	Magnesium Glycinate	Magnesium Citrate
Absorption	Highly absorbable with excellent bioavailability	Good absorption but less than glycinate
Digestive Effects	Gentle on the stomach, unlikely to cause diarrhea	Can act as a mild laxative, promotes bowel movements
Best For	Relaxation, sleep support, muscle cramps	Constipation relief, digestive health, bone & heart health
Side Effects	Minimal side effects	May cause diarrhea if taken in high doses
Popular For	Stress relief, sleep support, muscle recovery	Constipation relief, general magnesium supplementation

When to Choose Magnesium Glycinate 

Magnesium glycinate is the preferred choice for those who need to:

• Promote relaxation and reduce stress.
• Improve sleep quality or reduce insomnia.
• Enhance muscle recovery and prevent cramps (especially athletes).
• Avoid digestive upset, as it is gentle on the stomach.

If you have a sensitive digestive system or are prone to loose stools, magnesium glycinate is likely the better option for you. Shop Saúde's organic Magnesium Glycinate here 

When to Choose Magnesium Citrate

Magnesium citrate is a great option for those who need:

• Relief from constipation or occasional digestive issues. Its laxative effect can help stimulate bowel movements and relieve bloating and discomfort.

However, be cautious of potential digestive side effects like diarrhea, especially if you take larger doses.

Magnesium Deficiency: Why You Might Need a Supplement

Up to 70% of people may be magnesium deficient many people not getting enough of this vital mineral through their diet. Common signs of magnesium deficiency include:

• Muscle cramps and spasms
• Fatigue and low energy
• Insomnia and trouble sleeping
• Anxiety or depression
• Digestive issues, including constipation

If you’re experiencing any of these symptoms, a magnesium supplement will be helpful. However, it’s always a good idea to talk to your doctor before starting a new supplement if you have any underlying health conditions or take medications.

Magnesium Glycinate vs. Magnesium Citrate

Both magnesium glycinate and magnesium citrate are excellent options, but they serve different purposes. Magnesium glycinate is ideal for those seeking a gentle, highly absorbable magnesium supplement that supports relaxation, sleep, and muscle health. On the other hand, magnesium citrate is suited for those looking for constipation relief and general digestive health.

Ultimately, the best form of magnesium for you depends on your individual health needs. Consider what you’re hoping to achieve with magnesium supplementation, and consult with a healthcare provider if you’re unsure which option is best for you.

I highly recommend the Saúde magnesium glycinate it is 100% natural and organic,

Shop organic Magnesium Glycinate here

Let me know if you have any questions, or share your experiences with magnesium supplements in the comments below!