Magnesium glycinate and magnesium citrate are two widely used magnesium supplements, each offering distinct benefits based on their chemical composition and absorption characteristics. In this article, we will discuss a comprehensive comparison of the two to help you understand their functions, benefits, dosages, and complementary supplements.
Key Functions in the Body
Magnesium is essential for over 300 enzymatic reactions, including:
- Muscle and nerve function
- Energy production (ATP synthesis)
- Blood glucose control
- Blood pressure regulation
- Protein synthesis
- Bone development
Both magnesium glycinate and citrate effectively address magnesium deficiencies but differ in their specific applications and tolerability.
Magnesium Glycinate vs. Magnesium Citrate
Magnesium glycinate is well tolerated by most people. The typical dosage is anywhere from 200-600 mg per day. The primary benefits include:
- Sleep support
- Reduces anxiety
- Aids muscle relaxation and recovery
- Manages blood sugar levels
If you have struggled with anxiety, insomnia, muscle cramping, or chronic stress, you may be low on magnesium. In this case, magnesium glycinate would be your first pick.
Magnesium citrate specializes in digestion. It is considered an osmotic laxative, meaning it draws water into the intestines to assist in elimination.
The typical dosage is about 200-400 mg, depending on the severity of the GI issues. Overusing magnesium citrate can cause GI upset.
Get the most out of your Magnesium
Whether you are using glycinate or citrate, magnesium can be taken any time of day with a tall glass of water.
Pairing your magnesium supplements with other anti-inflammatory supplements, such as Vitamin D, Fish Oil,Probiotics, or B-Complex, will further improve the results of your magnesium supplementation.
Still unsure? Take our quiz to find out which supplements will work best for you.
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Unlocking Better Health: Top Magnesium Glycinate Benefits