Magnesium is an important mineral in our body. Magnesium is helpful in function of more than 300 enzymes reaction in human body. This is mainly useful in function of muscle and nervous system, Also helpful in function of heart health and bone health and many more. It is naturally available in some of the foods, but sometimes due to low level of magnesium people prefer magnesium supplement
In Magnesium supplements two common supplement are Magnesium Citrate and Magnesium Glycinate. Both have their own different use.
What is Magnesium Citrate?
Magnesium citrate is mainly used in treatment of occasional constipation for a short time period. It is a type of saline laxative. Magnesium citrate is a combination of Magnesium and Citric acid. Its main work is to increasing the amount of water that intestine absorb in body.
Benefits of Magnesium Citrate
- Relives Constipation:- One of the major benefits of magnesium citrate is relive in constipation. It act as a mild laxative that pull more water into intestine and for stool it becomes easy to pass
- Supports Muscle Function:- It Help in reducing the cramps and muscle spasm in the body. Magnesium plays an important role in muscles contraction or relaxation.
- Improve Bone Strength:- Magnesium citrate helps in transporting the calcium throught all cells. that helps in bone making strong.
- Heart Health:- Magnesium Citrate is helpful in maintaining blood pressure level that makes heart healthy also useful in controlling diabetes
Common Uses:-
- Occasional Constipation
- Muscles cramps
- Magnesium deficiency
- Bowel Preparation
Side Effects:-
- Higher dose of magnesium citrate causes diarrhea or loose stool
- If it is taken on an empty stomach then stomach discomfort like gas or bloating occurs.
What is Magnesium Glycinate?
Magnesium Glycinate is a Combination of Magnesium and Glycine. Magnesium Glycinate is helpful in controlling blood pressure level and blood sugar level and manage muscle and nervous function. It has calming properties that are helpful in making gentle effects on body.
Benefits of Magnesium Glycinate
- Promotes Relaxation and Sleep:- Glycine has properties to make body relax and a provides proper sleep to body.
- Gentle on Stomach:- It does not cause laxative effect this is its one of the best benefit.
- Reduces Anxiety and mental support:- Glycine plays an important role in Calming the nervous system
Common Uses:-
- In sleep Disorder problems like insomnia
- Anxiety and Stress
- Muscle Tension
- Chronic Magnesium Deficiency
Side Effects
- This is rare but some people may experience drowsiness
- In Higher dose Mild Gastrointestinal discomfort like gas or bloating
Comparison Table: Magnesium Citrate vs Glycinate
| Feature | Magnesium Citrate | Magnesium Glycinate |
| Absorption | High | Very High |
| Laxative Effect | Yes (common) | Rare |
| Best For | Constipation, muscle cramps | Anxiety, Sleep, long-term use |
| Gentle on Stomach | No | Yes |
| Calming Effect | Minimal | Strong (via glycine) |
| Sleep Support | Moderate | Strong |
| Cost | Usually Cheaper | Typically more expensive |
Which One Should You Choose?
Choose Magnesium Citrate if:
- You are suffering from occasional constipation
- You wanted a quick magnesium boost
- You are okay with short-term Use
Choose Magnesium Glycinate:-
- You are experience anxiety, stress, or sleep issues
- You looking for a supplement which is gentle on stomach
- You are planning for a long term supplementation
How to take Magnesium Citrate or Glycinate
- With Food:- Take it with food to reduce stomach upset
- Dosage:- Dosage vary on the product type but an average dose 200-400 mg per day is enough
- Timing:- Magnesium Glycinate is taken before bed at night for good sleep
As always consult your doctor before start taking any medication or supplement, especially when you already takes medication
FAQs (Frequently Asked Questions)
Can I take magnesium citrate and glycinate together?
Yes, Some people take both as combined but if you want to start taking both together then consult a doctor or as per advise
Is one form better absorbed than the other?
Both are well absorbed, but glycinate is gentle and safe for long term use
Are these forms safe during pregnancy?
In General, Yes But it is important to consult your doctor before taking any supplement during pregnency
Final Conclusion
Both magnesium citrate and magnesium glycinate have offer their own benefits. Magnesium citrate is good for digestive wellness, muscle cramps, while Magnesium Glycinate helps in calmness, sleep and mental well being. Now its depend on your choice as per your health condition.
