MAGNESIUM GLYCINATE VS. CITRATE: WHICH SHOULD YOU TAKE?
Medically reviewed by Alex Yampolsky, PharmD
- You can use magnesium glycinate for stress relief, sleep support, and muscle relaxation.
- Magnesium citrate may be better for constipation relief, but it may cause diarrhea and dehydration.
- A doctor or registered dietician can help you choose the best magnesium supplement for your health goals.
Magnesium glycinate and citrate can support different health needs. Glycinate can improve sleep and relieve stress, while citrate helps with digestion.
Comparing Magnesium Glycinate vs. Citrate
Magnesium glycinate and citrate share many benefits. However, they also have unique uses because of their different ingredients.
| Magnesium Citrate vs. Magnesium Glycinate | ||
|---|---|---|
| Magnesium Glycinate | Magnesium Citrate | |
| Common Uses | Stress relief, sleep support, muscle relaxation | Digestion support, bowel regularity, bone health, overall health |
| Side Effects | Headaches, fatigue | Diarrhea, upset stomach, dehydration |
| Bioavailability | High | High |
What Are the Benefits of Magnesium Glycinate?
Magnesium glycinate may have several benefits, such as:
- Eases stress and anxiety: Magnesium may support the activity of the neurotransmitter gamma-aminobutyric acid (GABA), which helps calm brain activity.
- Improves sleep: Because magnesium glycinate helps your body relax, many brands recommend taking it before bedtime.
- May control blood sugar: Magnesium has been shown to improve insulin sensitivity. Insulin is a hormone that moves glucose (sugar) into your cells.
- Relieves sore muscles: Some evidence suggests that a dose of 350 milligrams of magnesium glycinate can ease soreness and improve feelings of recovery after physical activity.
- Treats magnesium deficiency: Magnesium glycinate is highly bioavailable and gentler on the stomach than other forms. It can help you meet your daily intake for magnesium.
What Are the Benefits of Magnesium Citrate?
Magnesium citrate may support your health in many ways, such as:
- May ease migraines: Magnesium helps relax blood vessels and reduce inflammation, which can alleviate migraine symptoms. Your body quickly absorbs magnesium citrate, so it may work fast.
- Prevents bone loss: Low magnesium citrate levels may contribute to bone loss and osteoporosis. Supplements can help prevent bone loss.
- Protects against kidney stones: Magnesium citrate increases citrate levels in your urine. Citrate binds to calcium to prevent kidney stones.
- Relieves constipation: Magnesium citrate helps draw water into the digestive tract, making bowel movements easier.
How Do You Choose the Best Supplement?
A doctor or registered dietitian can help you choose the best magnesium supplement based on your health goals. You may choose magnesium glycinate if you have anxiety or trouble sleeping. Magnesium citrate may be better for relieving constipation.
Magnesium glycinate may be gentler on your stomach. It's often a better option for people prone to digestive symptoms.
Magnesium citrate has mild laxative effects, which can relieve constipation. While it's typically easily absorbed, it may cause diarrhea or stomach discomfort.
Look for quality supplements with few added ingredients and research-backed doses. You may also want to look for products tested for safety and purity.
How Much Magnesium Do You Need?
How much magnesium you need depends on your age and gender, such as:
| Age | Men | Women | Pregnant People |
|---|---|---|---|
| 0-6 months | 30 mg | 30 mg | |
| 7-12 months | 75 mg | 75 mg | |
| 1-3 years | 80 mg | 80 mg | |
| 4-8 years | 130 mg | 130 mg | |
| 9-13 years | 240 mg | 240 mg | |
| 14-18 years | 410 mg | 360 mg | 400 mg |
| 19-30 years | 400 mg | 310 mg | 350 mg |
| 31 years and older | 420 mg | 320 mg | 360 mg |
Magnesium is a mineral that supports your heart and muscles and helps maintain strong bones. Your body uses magnesium to make energy and control blood sugar levels.
You can get magnesium through foods like cashews, spinach, and beans. A supplement can help you bridge the gap if your diet falls short.
Risks To Watch Out For
Magnesium glycinate and citrate are generally considered safe. Taking too much magnesium may cause side effects like:
- Dehydration
- Diarrhea
- Fatigue
- Feeling dizzy
- Electrolyte imbalances, which negatively affect blood pressure and heart rhythm
- Nausea
- Upset stomach
People with a history of heart or kidney disease should talk to a doctor before starting magnesium supplements.
Magnesium glycinate and citrate may also interact with some medications. Talk to a doctor about any medications you take before taking magnesium supplements.
Read the original article on Health
2025-02-17T07:14:42Z