When
it
comes
to
magnesium
supplements,
the
options
can
be
overwhelming.
Two
popular
forms,
magnesium
glycinate
and
citrate,
often
lead
the
conversation.
But
what
sets
them
apart?
Magnesium
Glycinate
Magnesium
glycinate
is
a
compound
formed
from
magnesium
and
glycine,
an
amino
acid.
This
form
is
known
for
its
high
bioavailability,
meaning
your
body
can
absorb
and
utilize
it
efficiently.
The
combination
with
glycine
not
only
enhances
absorption
but
also
provides
additional
health
benefits
due
to
the
calming
properties
of
glycine.
Benefits
-
Gentle
on
the
Stomach:
This
supplement
is
less
likely
to
cause
gastrointestinal
side
effects,
such
as
diarrhea,
making
it
a
good
option
for
those
with
sensitive
stomachs.
Unlike
some
other
forms
of
magnesium,
it
does
not
have
a
laxative
effect,
making
it
suitable
for
long-term
use. -
High
Absorption
Rate:
Its
bioavailability
makes
it
effective
for
raising
magnesium
levels
in
the
body.
This
means
you
can
achieve
the
desired
benefits
with
a
smaller
dose
compared
to
other
forms,
reducing
the
risk
of
side
effects. -
Calming
Effect:
The
glycine
component
can
have
a
calming
effect
on
the
brain,
promoting
better
sleep
and
reducing
anxiety.
Glycine
acts
as
an
inhibitory
neurotransmitter
in
the
central
nervous
system,
which
can
help
improve
mood
and
cognitive
function.
Who
Should
Use
It?
Magnesium
glycinate
is
ideal
for
individuals
who:
-
Have
a
sensitive
stomach:
Its
gentle
nature
makes
it
suitable
for
people
who
experience
digestive
issues
with
other
forms
of
magnesium.
If
you
have
a
history
of
gastrointestinal
problems,
this
form
may
be
the
best
choice. -
Need
to
raise
their
magnesium
levels
efficiently:
Due
to
its
high
absorption
rate,
this
supplement
can
effectively
increase
magnesium
levels
in
the
body.
This
is
particularly
beneficial
for
individuals
with
chronic
deficiency. -
Suffer
from
anxiety
or
sleep
issues:
The
calming
effect
of
glycine
can
help
reduce
symptoms
of
anxiety
and
improve
sleep
quality.
If
you
struggle
with
insomnia
or
stress,
magnesium
glycinate
may
offer
additional
benefits
beyond
magnesium
alone.
Research
suggests
that about
50%
of
people
in
the
United
States
have
a
magnesium
deficiency.
Magnesium
Citrate
Magnesium
citrate
is
a
combination
of
magnesium
and
citric
acid.
This
form
is
known
for
its
effectiveness
as
a
laxative
but
also
offers
other
health
benefits.
The
citric
acid
in
this
supplement
helps
enhance
the
absorption
of
magnesium,
making
it
a
popular
choice
for
both
supplementation
and
digestive
health.
Benefits
-
Laxative
Effect:
This
supplement
is
often
used
to
relieve
constipation
due
to
its
ability
to
draw
water
into
the
intestines.
This
osmotic
effect
softens
stools
and
stimulates
bowel
movements,
providing
quick
relief
from
constipation. -
Good
Absorption:
It
is
well-absorbed
by
the
body,
though
not
as
efficiently
as
magnesium
glycinate.
Despite
this,
it
still
offers
a
reliable
way
to
increase
magnesium
intake,
particularly
for
those
who
need
its
laxative
properties. -
Affordable
and
Accessible:
It
is
widely
available
and
typically
less
expensive
than
other
forms.
Its
cost-effectiveness
makes
it
an
accessible
option
for
many
people,
and
it
can
be
found
in
most
drugstores
and
health
food
stores.
Who
Should
Use
It?
Magnesium
citrate
is
suitable
for
individuals
who:
-
Struggle
with
constipation:
Its
strong
laxative
effect
makes
it
an
effective
solution
for
relieving
occasional
or
chronic
constipation.
If
you
frequently
experience
constipation,
magnesium
citrate
can
provide
a
natural
remedy. -
Need
an
affordable
supplement:
Its
lower
cost
compared
to
other
forms
makes
it
a
budget-friendly
option.
If
you
are
looking
for
a
cost-effective
way
to
increase
your
magnesium
intake,
this
supplement -
is
a
good
choice. -
Do
not
have
a
sensitive
stomach:
While
effective,
magnesium
citrate
can
cause
gastrointestinal
discomfort
in
some
people.
If
you
have
a
robust
digestive
system
and
can
tolerate
its
effects,
it
can
be
a
suitable
supplement
for
you.
Comparing
Magnesium
Glycinate
and
Citrate
If
you’re
not
sure
about
which
supplement
is
right
for
you,
take
a
look
at
the
following
criteria:
Absorption
and
Bioavailability
Magnesium
glycinate generally
has higher
bioavailability compared
to
magnesium
citrate.
This
means
your
body
can
absorb
and
use
it
more
efficiently.
If
you’re
looking
to
boost
your
magnesium
levels
quickly
and
effectively,
glycinate
is
often
the
better
choice.
Higher
bioavailability
also
means
you
may
need
a
smaller
dose
to
achieve
the
same
effect
as
a
larger
dose
of
magnesium
citrate.
Gastrointestinal
Tolerance
One
of
the
significant
differences
between
these
two
forms
is
how
they
affect
the
digestive
system. Magnesium
citrate can
cause loose
stools
or
diarrhea,
especially
in
higher
doses.
This
makes
it
unsuitable
for
people
with
sensitive
stomachs
or
those
who
cannot
tolerate
laxatives.
On
the
other
hand, magnesium
glycinate is gentle
on
the
stomach and
less
likely
to
cause
these
side
effects.
Its
gentle
nature
makes
it
a
preferred
option
for
long-term
use
and
daily
supplementation.
Specific
Uses
|
Supplement |
Best For |
Key Benefits |
|
Magnesium Glycinate |
Improving overall magnesium levels, reducing anxiety, and promoting better sleep |
Suitable for people with stress-related conditions or sleep disorders. Good for chronic magnesium deficiency. |
|
Magnesium Citrate |
Those needing a laxative effect or a cost-effective supplement |
Ideal for addressing constipation quickly. Affordable magnesium source. Offers general supplementation benefits, focusing on digestive health. |
Dosage
and
Safety
The
recommended
dosage
of
magnesium
can
vary
based
on age, sex,
and health
status.
Generally,
according
to
a
study,
a
healthy
range
is
about 300–420
mg per
day,
in
adults.
It’s
essential
to
follow
the
dosage
instructions
on
the
supplement
label
or
consult
a
healthcare
provider.
Starting
with
a
lower
dose
and
gradually
increasing
it
can
help
minimize
potential
side
effects.
Potential
Side
Effects
-
Magnesium
Glycinate:
Generally
well-tolerated,
but
high
doses
can
cause
diarrhea
and
abdominal
cramping.
If
you
experience
these
side
effects,
consider
reducing
the
dosage
or
consulting
with
a
healthcare
provider. -
Magnesium
Citrate:
Can
cause
diarrhea,
especially
in
higher
doses,
due
to
its
laxative
effect.
If
you
experience
frequent
diarrhea,
it
may
be
necessary
to
switch
to
a
different
form
of
magnesium
or
adjust
the
dosage.
When
to
Avoid
These
Supplements
Avoid
magnesium
supplements
if
you
have
severe
kidney
disease
unless
prescribed
by
a
doctor.
Impaired
kidney
function
can
lead
to
difficulty
excreting
excess
magnesium,
increasing
the
risk
of
toxicity.
Pregnant
and
breastfeeding
women
should
consult
a
healthcare
provider
before
taking
magnesium
supplements.
Although
magnesium
is
generally
safe,
it’s
essential
to
ensure
the
dosage
and
form
are
appropriate
during
pregnancy
and
breastfeeding.
Best
Time
to
Take
Magnesium
Magnesium
supplements
can
be
taken
at
any
time
of
day.
However,
some
people
find
taking
it in
the
evening helps
promote
relaxation
and
better
sleep.
Consistency
is
key,
so
try
to
take
your
supplement
at
the
same
time
each
day
to
establish
a
routine.
Magnesium
can
be
taken
alongside
other
supplements,
but
it’s
essential
to
be
mindful
of
interactions.
For
instance,
magnesium
can
interfere
with
the
absorption
of
certain
antibiotics.
Always
consult
a
healthcare
provider
when
adding
a
new
supplement
to
your
routine.
Combining
magnesium
with
vitamin
D
can
enhance
absorption
while
pairing
it
with
calcium
can
support
bone
health.
Dietary
Sources
of
Magnesium
While
supplements
are
helpful,
it’s
also
essential
to
get
magnesium
from
dietary
sources.
Foods
rich
in
magnesium
include:
|
Food Category |
Examples |
Additional Benefits |
|
Leafy Greens |
Spinach, kale, Swiss chard |
High in essential vitamins and minerals |
|
Nuts and Seeds |
Almonds, cashews, pumpkin seeds |
Convenient and tasty snacks |
|
Whole Grains |
Brown rice, quinoa, oats |
Ensures a steady supply of magnesium |
| Legumes |
Black beans, chickpeas, lentils |
Excellent sources of protein and magnesium |
| Fish |
Salmon, mackerel, tuna |
Provides healthy omega-3 fatty acids along with magnesium |
Final
Thoughts
Choosing
between
magnesium
glycinate
and
citrate
depends
on
your
specific
health
needs
and
tolerance.
Both
forms
offer
significant
benefits,
but
understanding
their
differences
can
help
you
make
an
informed
decision.
Magnesium
is
vital
for
overall
health,
and
ensuring
you
get
enough—whether
through
diet
or
supplements—can
have
a
profound
impact
on
your
well-being.
Always
consult
with
a
healthcare
provider
before
starting
any
new
supplement
regimen
to
ensure
it’s
appropriate
for
your
individual
health
needs.