Magnesium Glycinate vs. Citrate: Which Form is Best for You?

Magnesium is known to support energy production, regulate blood pressure, and play a role in nerve transmission and muscle contraction, making it a vital part of many healthy diets. But did you know there are various types of magnesium to choose from? Magnesium glycinate and citrate are among the most popular, but considering magnesium glycinate vs citrate – which is right for you?

This article will explore both varieties of magnesium, allowing you to determine which to incorporate into your wellness routine.

What is Magnesium?

Magnesium is a mineral abundantly found in the body and various supplements and food products. It plays a role in more than 300 enzyme systems in the body, contributing to:

·   Protein synthesis

·   Nerve and muscle function

·   Blood glucose control

·   Blood pressure regulation

·   Energy production

·   Bone development

·   DNA synthesis

·   Nerve impulse conduction

·   Muscle contraction

·   Normal heart rhythm

What is Magnesium Glycinate?

Magnesium glycinate is composed of elemental magnesium and the amino acid glycine, a building block for protein that supports neurotransmission and has anti-inflammatory and antioxidant properties. It offers the following benefits:

·  May Reduce High Blood Pressure: Studies have revealed that magnesium glycinate may slightly lower high blood pressure levels.

·  May Decrease the Risk of Type 2 Diabetes: Magnesium glycinate may help break down sugars and reduce insulin resistance, thereby decreasing the risk of type 2 diabetes.

·  May Help Prevent Osteoporosis: The mineral aids with calcium absorption and the development of healthy bones. 

·  May Reduce Migraine Episodes: Studies reveal that some migraine sufferers have low levels of magnesium. Taking magnesium glycinate has been shown to reduce migraines in women, but not in males.

·  May Help Treat Depression: Research suggests that low levels of magnesium decrease the production of the ‘feel-good’ hormone serotonin, indicating that regular magnesium supplementation could improve mood.

·  May Improve Sleep: Magnesium glycinate is said to reduce stress and anxiety and aid with muscle relaxation. Studies reveal it may help treat insomnia, particularly in people with low magnesium levels.

What is Magnesium Citrate?

Magnesium citrate features a combination of magnesium and citric acid. The two combine to form a salt that’s highly water-soluble and bioavailable. It offers the following benefits:

·  May Treat Constipation: Magnesium citrate’s watery consistency loosens the bowels, helping to relieve constipation without the side effects of stimulant laxatives.

·  May Enhance Magnesium Absorption: The mineral’s high water content also makes it easy to absorb and therefore more effective in addressing deficiencies and providing other benefits like improved muscle function and nerve activity.

·  May Support Bone Health: Magnesium citrate aids with calcium absorption and bone remineralization, potentially reducing the risk of osteoporosis and fractures.

·  May Improve Cardiovascular Health: The mineral helps regulate blood pressure, maintain a steady heart rhythm, and support heart and blood vessel functionality, promoting optimal heart health.

What are the Best Magnesium Supplements?

Now that you know the difference between magnesium glycinate vs citrate, you may have a clearer idea of which is the best choice for your needs. However, several products offer both minerals in one formula. Recommended brands include:

·  Protocol for Life Balance Magnesium Citrate Plus Glycinate & Malate: Protocol for Life Balance produces products based on an ideal blend of nutrition and science. Their magnesium citrate supplement features additional magnesium glycinate and malate for optimal bioavailability, nerve system support, energy production, muscle contraction, and bone mineralization.

·  Perque Mg Plus Guard Three Ionized Magnesium Support: Perque is a reputable supplement brand with nearly 40 years of experience in the supplement industry, known for introducing innovative products to the market.  Its Mg Plus Guard features a combination of magnesium citrate, glycinate, and ascorbate supporting hydration, nerve system function, healthy bones and muscles, energy levels, and heart health.

·  Professional Formulas Magnesium Complex: Professional Formulas is known for its safe, effective, high-quality supplements. Its magnesium complex contains a blend of magnesium citrate, glycinate, and malate, supporting optimal wellness. It is hypoallergenic and encapsulated for rapid metabolism.

Choosing between magnesium glycinate vs citrate is easy once you understand the benefits of each. While both have similar results, magnesium glycinate is best for reducing stress and anxiety while promoting sleep, while magnesium citrate is an effective yet gentle laxative. Which is best suited to your wellness needs?

FAQs: Magnesium Glycinate vs Citrate

Will magnesium glycinate make me sleepy?

Magnesium glycinate’s potential to aid sleep may lead some people to wonder if it will cause drowsiness during the day. However, the mineral is more closely associated with improving sleep than causing sleepiness. It relaxes muscles and calms the nervous system, indirectly contributing to better sleep.

Why did they get rid of magnesium citrate?

A recall of magnesium citrate saline laxative oral solution products was established in July 2022 due to potential contamination and remains in effect. There are also supply chain issues related to the recall, making the product difficult to find. However, it is still available, and the recall has no impact on the overall safety of the mineral.

Which is better, magnesium glycinate or citrate?

There is no evidence that one type of magnesium is better than another. It depends on your individual needs. Magnesium glycinate tends to be better for reducing stress and promoting sleep, while magnesium citrate may improve digestive issues.