Magnesium Citrate vs. Magnesium Glycinate: Key Differences and Benefits
Benefits of Magnesium Glycinate
Magnesium glycinate has broad applications, given its higher tolerability and unique chemical composition. Research on this newer form of supplemental magnesium is ongoing, but evident benefits so far include:
- Treats magnesium deficiency: Magnesium glycinate is an oral magnesium supplement that helps restore nutrient levels in the body. Its high bioavailability and tolerability make it a good supplement option for raising magnesium levels.
- Anxiety and depression: One study found that a combined supplement of vitamin B6, fish protein, magnesium oxide, and glycinate improved anxiety. However, most studies include other ingredients, so it is unclear if the anxiety-reducing benefits result from magnesium.
- Sleep: Glycine encourages sleep and improves sleep quality, minimizing sleepiness and fatigue the next day. Magnesium affects neurotransmitters to promote relaxation and facilitate sleep, potentially improving sleep time and quality.
- Blood sugar: Magnesium supplementation reduces fasting and two-hour post-meal blood sugar in people with and at risk of developing diabetes. Magnesium is an essential cofactor in the breakdown of carbohydrates and may improve glucose metabolism and insulin sensitivity.
- Heartburn: Many antacids contain magnesium because magnesium salts can lower stomach acidity. Magnesium also binds to bile acids, preventing esophageal damage from high acidity.
Benefits of Magnesium Citrate
Magnesium citrate has been used to treat constipation and other health issues. Its benefits include:
- Relieves constipation: Magnesium citrate is used as an osmotic laxative to treat constipation on a short-term basis.
- Supports bone health: Magnesium citrate may help prevent bone loss and osteoporosis by reducing parathyroid hormone levels and increasing calcium and vitamin D levels.
- Reduces muscle soreness: Magnesium citrate can help alleviate muscle cramps, spasms, and weakness.
- Relieves migraines: Magnesium citrate may help reduce the frequency and severity of migraines by relaxing blood vessels and reducing inflammation.
Conclusion
Both magnesium citrate and magnesium glycinate have their unique benefits and uses. Magnesium citrate is commonly used to treat constipation, while magnesium glycinate is used to treat magnesium deficiency and other health issues. Understanding the differences between these two forms of magnesium can help individuals choose the best form for their specific needs.
FAQs
Q: What is the difference between magnesium citrate and magnesium glycinate?
A: Magnesium citrate is used to treat constipation, while magnesium glycinate is used to treat magnesium deficiency and other health issues.
Q: Which form of magnesium is more effective for treating anxiety?
A: The effectiveness of magnesium for treating anxiety is not well established, and more research is needed to determine which form of magnesium is most effective.
Q: Can magnesium help with sleep?
A: Yes, magnesium can help with sleep by promoting relaxation and reducing anxiety. Magnesium glycinate, in particular, has been shown to improve sleep quality.
