What’s the difference between magnesium glycinate and magnesium citrate? Both are popular forms of magnesium supplements, but they have distinct characteristics that may influence your choice. Understanding these differences can help you make an informed decision about which supplement is best suited for your needs.
Magnesium glycinate is a chelated form of magnesium, which means it is bound to the amino acid glycine. This makes it more absorbable by the body compared to other magnesium compounds. Glycine itself is an essential amino acid that plays a role in protein synthesis, neurotransmitter function, and muscle relaxation. The combination of magnesium and glycine in magnesium glycinate provides a synergistic effect, enhancing the absorption and bioavailability of magnesium.
On the other hand, magnesium citrate is a magnesium salt that combines magnesium with citric acid. This form of magnesium is also highly absorbable, but it may cause more gastrointestinal discomfort than magnesium glycinate. Magnesium citrate is often used as a laxative due to its ability to draw water into the intestines, which can help with constipation. However, this can be a drawback for individuals looking for a magnesium supplement primarily for its muscle-relaxing and nerve-supporting properties.
One of the main differences between magnesium glycinate and magnesium citrate is the solubility. Magnesium glycinate is water-soluble, making it easy to dissolve in water or other liquids. This can be convenient for those who prefer to take their supplements in a liquid form. In contrast, magnesium citrate is also water-soluble but may leave a slightly bitter taste in the mouth, which some people may find unappealing.
Another distinction is the cost. Magnesium glycinate is generally more expensive than magnesium citrate due to the process of chelation and the use of higher-quality ingredients. This higher cost may be a consideration for those on a budget. However, it’s important to note that the effectiveness of a magnesium supplement is not solely determined by its cost, but rather by its bioavailability and how well it suits your individual needs.
In conclusion, the difference between magnesium glycinate and magnesium citrate lies in their composition, absorption, and potential side effects. Magnesium glycinate offers a chelated form that is highly absorbable and may provide additional benefits from glycine. Magnesium citrate, while also absorbable, is more commonly used as a laxative and may cause gastrointestinal discomfort. When choosing a magnesium supplement, consider your specific needs, preferences, and budget to determine which form is best for you.
