Magnesium citrate and magnesium glycinate are two forms of magnesium supplements that are commonly used to support overall health. While both forms of magnesium are beneficial, they have different uses and effects on the body. Magnesium citrate is more useful for people suffering from constipation, while the form of glycinate is more useful for conditions such as anxiety, insomnia, chronic stress, and inflammatory conditions. When it comes to magnesium citrate vs glycinate, it really depends on your health needs and goals.
Magnesium citrate is a more common option if you want to maintain magnesium levels for overall whole body health. On the other hand, magnesium glycinate has less bioavailability but may have a calming effect. If your goal is to add magnesium to your stress reduction strategy, you may want to move towards a formula with magnesium glycinate instead of citrate. Like magnesium glycinate, magnesium citrate is also well absorbed by the body.
It contains citrate, which is an organic salt. It is often the preferred option for people struggling with constipation because it has a mild laxative effect and also helps with migraines and muscle aches. Because it is a salt, citrate helps return water to the intestine to help soften stool so that it can pass more easily through the body. Magnesium citrate is cheaper and has a better absorption rate than magnesium oxide.
Research suggests that magnesium malate is very well absorbed in the digestive tract, making it an excellent choice for replenishing your magnesium levels. Magnesium citrate is one of the most bioavailable forms of magnesium, making it better able to increase your magnesium levels and possibly more effective overall. Magnesium plays a key role in almost every aspect of health, including sleep, so magnesium supplements are sometimes prescribed for sleep disorders. A science-backed magnesium supplement containing magnesium citrate supports the overall health of the entire body and has particular benefits for cardiovascular function.
Magnesium l-threonate may help brain health, which could help treat disorders such as depression and memory loss. The body needs magnesium to produce energy from food, and it also uses it to build bones and muscles. Similarly, studies have found a link between type 2 diabetes and magnesium deficiencies, with approximately 48% of type 2 diabetics having low magnesium levels. Magnesium glycinate is formed when magnesium and the amino acid glycine, used by the body in building proteins, are combined.
However, there is little high-quality evidence to show that the body can absorb a lot of magnesium from magnesium sulfate baths. If you have been taking magnesium supplements and you begin to feel unwell, or suspect that you may be experiencing magnesium toxicity, it is essential that you see your doctor as soon as possible and stop taking the supplements immediately.