From the Guidelines
Magnesium glycinate is generally better for regular supplementation, while magnesium citrate is preferable for occasional constipation relief. When considering the options for magnesium supplementation, it's essential to weigh the benefits and drawbacks of each form. Magnesium glycinate is more gentle on the digestive system and has higher bioavailability, making it ideal for addressing chronic magnesium deficiency, reducing anxiety, improving sleep quality, and managing muscle cramps 1. A typical dose ranges from 200-400mg daily. On the other hand, magnesium citrate works as an osmotic laxative, drawing water into the intestines, making it effective for constipation but potentially causing digestive discomfort with regular use. The standard dose for constipation is 200-400mg, but it can cause diarrhea at higher doses.
Some key points to consider when choosing between magnesium glycinate and magnesium citrate include:
- Bioavailability: Magnesium glycinate has higher bioavailability, making it more effective for addressing chronic magnesium deficiency.
- Digestive tolerance: Magnesium glycinate is more gentle on the digestive system, reducing the risk of discomfort and diarrhea.
- Primary purpose: Magnesium glycinate is ideal for general supplementation, while magnesium citrate is better suited for occasional constipation relief.
- Dosing: Typical doses for magnesium glycinate range from 200-400mg daily, while magnesium citrate is often used at the same dose for constipation relief.
It's also important to note that magnesium citrate has been studied in combination with other ingredients, such as sodium picosulfate, for bowel preparation regimens 1. However, when considering magnesium supplementation for general health purposes, magnesium glycinate is generally the better choice due to its higher bioavailability and gentler digestive profile. Your choice should depend on your specific health needs - choose glycinate for general supplementation and better tolerance, or citrate for occasional constipation relief. Both forms can help maintain proper nerve and muscle function, but they serve different primary purposes based on their absorption characteristics and effects on the digestive system.
From the Research
Comparison of Magnesium Compounds
- Magnesium citrate and magnesium glycinate are two commonly used magnesium supplements, but their absorption and bioavailability differ.
- A study published in 2019 2 found that magnesium citrate increased muscle and brain magnesium levels in a dose-independent manner, while magnesium glycinate was not specifically mentioned as having this effect.
- Another study from 2019 3 compared the bioavailability of different magnesium compounds, including magnesium citrate, and found that it had relatively low bioavailability compared to other compounds like magnesium malate and magnesium acetyl taurate.
- However, magnesium glycinate was not included in the comparison in this study 3, so its bioavailability relative to magnesium citrate is not directly known from this research.
Bioavailability and Absorption
- The absorption of organic magnesium compounds, such as magnesium citrate and magnesium glycinate, is generally better than that of inorganic compounds 2.
- The study by 2 also investigated the effects of split dosages of high doses of magnesium compounds on tissue magnesium levels, finding that dividing high doses did not sufficiently increase tissue magnesium levels.
- The bioavailability of magnesium compounds can be influenced by several factors, including electrochemical gradient effects, transcellular transporter mechanisms, and magnesium status 2.
Tissue Magnesium Levels
- Magnesium citrate was found to increase brain magnesium levels in a dose-independent manner, according to the study by 2.
- The study by 3 found that magnesium acetyl taurate had the highest tissue concentration level in the brain and was associated with decreased anxiety indicators, but magnesium glycinate was not included in this comparison.
- More research is needed to investigate the long-term administration of different magnesium compounds and their effects on various tissues 2, 3.