What’s the difference between magnesium oxide and citrate?
Magnesium oxide and magnesium citrate are both commonly used supplements, but they have distinct differences in their composition, absorption, and benefits. Understanding these differences can help individuals choose the right form of magnesium supplement for their specific needs.
Composition:
Magnesium oxide is a compound composed of magnesium and oxygen. It is the most common form of magnesium found in supplements and is derived from natural sources such as seawater, dolomite, or magnesium-rich rocks. On the other hand, magnesium citrate is a magnesium salt that combines magnesium with citric acid, a natural fruit acid found in citrus fruits.
Absorption:
One of the primary differences between magnesium oxide and citrate is their absorption rate. Magnesium oxide is considered a poorly absorbed form of magnesium, with only about 4% of the magnesium being absorbed by the body. This low absorption rate can be attributed to its poor solubility in water. In contrast, magnesium citrate is more soluble and has a higher absorption rate, with approximately 15-20% of the magnesium being absorbed by the body.
Benefits:
Magnesium oxide is often used for its laxative properties. It can help relieve constipation by drawing water into the intestines, which softens the stool. However, due to its low absorption rate, it is not typically used for its magnesium content in therapeutic doses.
Magnesium citrate, on the other hand, is more beneficial for magnesium supplementation due to its higher absorption rate. It can help support various bodily functions, including muscle and nerve function, bone health, and energy production. Magnesium citrate is often recommended for individuals with magnesium deficiencies, those with certain medical conditions, or those who are on medications that can deplete magnesium levels.
Side Effects:
Both magnesium oxide and citrate can cause gastrointestinal side effects, such as diarrhea, abdominal cramps, and nausea. However, magnesium citrate is less likely to cause these side effects compared to magnesium oxide, as it is more gentle on the digestive system.
Conclusion:
In summary, the main differences between magnesium oxide and citrate lie in their composition, absorption rates, and benefits. Magnesium oxide is a poorly absorbed form of magnesium with laxative properties, while magnesium citrate is more easily absorbed and can support various bodily functions. When choosing a magnesium supplement, it is essential to consider these differences and select the form that best suits your individual needs.
