There’s a comparison widely observed these days between magnesium glycinate vs citrate, that which one is more impactful.
Magnesium is required in the human body a for plethora of Enzymatic reactions and is one of the most significant minerals.
Although, magnesium is present in several forms magnesium glycinate and magnesium citrate got the hype due to their high bioavailability inside the body.
In this article, we will look into the difference between both these essential supplements and which one works better for you.
Magnesium Glycinate vs Citrate: Why are they Important?
Magnesium glycinate is a combination of the mineral magnesium and an amino acid, glycine. Magnesium glycinate has its importance due to its high bioavailability.
Glycine synthesizes glutathione which acts as an important antioxidant inside the body to regulate the immune system and helps in inducing calming effects and consequently a person sleeps better.
Magnesium citrate is prepared by combining magnesium carbonate and citric acid which gives a laxative effect to the tensed muscles and relieves constipation.
If we compare magnesium glycinate vs citrate, which one is preferred then magnesium glycinate is better because of high absorbance inside the body.
Notable Differences Between Magnesium glycinate vs Citrate
As both are different forms of magnesium supplements and are widely popular around the world, the advantages are also similar to some extent regarding sleep pattern regulation and laxative effect.
But still, there are differences that you can observe on close inspection. The main difference is the magnesium source used in the supplement such as magnesium is used from glycine in the manufacturing of magnesium glycinate. While magnesium citrate is made up of both magnesium and citric acid separately.
However, besides manufacturing there is not any clear indication of better supplements regarding benefits out of these two is under research.
Read also: What Supplements Should I Take?
Magnesium Glycinate vs Citrate: Which Better Controls Circadian Rhythm?
Magnesium pills are great for regulating sleep as they induce a relaxing effect on muscles and reduce stress and anxiety.
Magnesium glycinate is more effective in this regard to be a better choice for insomniacs and helps a person sleep better.
Magnesium Glycinate vs Citrate: What Causes Stomach Problems?
As the name suggests magnesium citrate contains an acid that imparts acidity on the tongue and adversely affects the stomach by causing constipation.
In comparison to magnesium citrate, magnesium glycinate better functions in regulating bowel movements with little to no adverse effects.
What Better Treats Tiredness Magnesium Glycinate or Citrate?
Patients with hypertension and diabetes mellitus often suffer from tiredness. Magnesium glycinate proves to be effective in relaxing muscles and increasing energy levels while magnesium citrate helps in relieving cramps.
Fatigue may lead to acute diseases so treating it beforehand may be a great action to protect yourself. However, consulting a pharmacist or dietitian while buying the supplements may help you make a better choice.
Treatment for cramps
While comparing magnesium glycinate vs citrate, magnesium citrate seems to be a better option to treat muscle cramps than magnesium glycinate. However, both are useful but citrate proves to be more effective.
Still, from person to person, the effects of supplements vary so your dietitian may ask you to try both which one works better for you. Your medical history must be closely monitored as well to better detect the root cause of the problem.
How Long It Takes to Show Results?
You must take the right prescription of the dosage so that you don’t overdose yourself while getting a faster recovery. Normally it takes 2 months for your supplement whether it’s magnesium glycinate or magnesium citrate to start showing results.
Drawbacks
- Regardless of magnesium supplements having many benefits, there are still some side effects that you can experience.
- Mineral may affect negatively your digestive system and result in vomiting, irregular bowel movements, and vomiting.
- These supplements may aid in getting rid of constipation but still cause diarrhea. But if the side effects persist, consult with your dietitian immediately.
Dosage & Recommended Daily Allowance (RDA)
The dosage has a great impact on the body’s recovery and underlying side effects so you must consult with your dietitian beforehand. The recommended daily allowance (RDA) of magnesium glycinate or citrate is estimated to be 300 to 400mg each day.
Dosage varies from person to person, it strongly depends upon the body’s requirements.
Bottom-line
Magnesium supplements are high in demand due to their powerful impact on the human body system. There are numerous forms of magnesium supplements but magnesium glycinate and citrate are consumers’ most preferred choices due to their high solubility rate. Both supplements have significant functions and comparison can be based on people’s suitability.
Magnesium glycinate helps in relieving tensed muscles while citrate is important for normal bowel movements. To some people, magnesium glycinate suits better while to some citrate is more useful.
FAQs on Magnesium Glycinate vs Citrate
Is it better to take magnesium glycinate or citrate?
It depends on the body’s suitability, for some people magnesium glycinate is better while for some citrate proves to be more effective. However, magnesium glycinate is observed to be the gentlest supplement for the human gut system and has a profound calming effect.
Which is better glycinate or citrate?
Citrate works better for those with stomach problems while glycinate is associated with a laxative effect and better for people having trouble in sleep.
Why is magnesium glycinate better?
Magnesium glycinate is considered better because of its high absorption and ease on the stomach.
Which form of magnesium is best, magnesium glycinate vs citrate?
Out of these two forms of magnesium, magnesium glycinate is best because it is a highly bioavailable form and doesn’t usually cause diarrhea.
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