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Magnesium Glycinate vs Citrate: Which Supplement Is Better?

Welcome back to our ‘Magnesium Wars’ series, where we cover how magnesium glycinate compares with different types of magnesium on the market to help you discover what is the best form of magnesium to take for your health needs.

Magnesium is an essential mineral that supports numerous bodily functions, from muscle relaxation to energy production, however, not all magnesium supplements are the same.

In this post, we’ll cover the difference between magnesium citrate and magnesium glycinate. You can read our other comparisons here! 

What is Magnesium Glycinate?

Magnesium glycinate is a combination of magnesium and the amino acid glycine. Glycine is known for its calming properties and is often found in protein-rich foods like fish, meat, dairy and legumes. This form of magnesium is highly bioavailable, meaning it is absorbed well and used easily by the body.

Key Benefits of Magnesium Glycinate

• Calming Effects – May help with anxiety, stress, depression and sleep disorders by promoting relaxation.
• High Absorption – Easily absorbed by the body and gentle on the stomach, lowering the risk of digestive discomfort.
• Muscle Health – Supports muscle function and relaxation, making it useful for those with cramps or spasms.
• Blood Sugar Control – May help with glucose metabolism and improve insulin sensitivity, benefiting those with diabetes or metabolic disorders.
• Acid Reflux Relief – Can help reduce stomach acidity and symptoms of GERD by counteracting excess stomach acid.
• Supports Nervous System – Helps regulate neurotransmitters and supports brain function, which may improve cognitive performance and mental clarity.

Who Should Take Magnesium Glycinate?

• People with anxiety, stress or sleep issues.
• Those who experience muscle cramps or soreness, particularly athletes or individuals with magnesium deficiencies.
• Individuals looking for a highly absorbable and gentle magnesium supplement.
• Those with blood sugar imbalances or metabolic concerns.

Further Reading: 7 Benefits of Magnesium Glycinate

What is Magnesium Citrate?

Magnesium citrate is a combination of magnesium and citric acid, a natural compound found in citrus fruits. It is one of the most common magnesium supplements due to its affordability and high absorption rate. This form is particularly known for its role in digestive health and detoxification.

Key Benefits of Magnesium Citrate

• Digestive Health – Acts as a natural laxative, pulling water into the intestines and relieving constipation.
• Supports Heart Health – Helps regulate blood pressure, heart function and circulation, lowering the risk of cardiovascular diseases.
• Bone Health – May improve bone density and reduce the risk of osteoporosis by supporting calcium absorption.
• Migraine Prevention – Can help reduce the frequency and severity of migraines by regulating neurotransmitters and blood flow.
• Kidney Stone Prevention – May lower the likelihood of kidney stone formation by binding with oxalates and stopping crystal buildup.
• Muscle Function – Helps in reducing muscle tension and spasms, making it great for athletes or individuals with muscle-related conditions.
• Detoxification Support – Helps the body remove toxins and waste by helping with regular bowel movements and liver function.

Who Should Take Magnesium Citrate?

• Those experiencing constipation or irregular bowel movements.
• Individuals looking to improve heart and bone health.
• People who need a cost-effective magnesium supplement with high bioavailability.
• Those who suffer from migraines or kidney stones and want to reduce their recurrence.

Further Reading: The Different Forms of Magnesium

Side-by-Side Comparison of Magnesium Glycinate vs Citrate

Magnesium Citrate vs Magnesium Glycinate:Choosing the Right One for You

The best form of magnesium depends on your health goals:

• Choose Magnesium Glycinate if you want to improve sleep, reduce stress, support muscle relaxation or enhance cognitive function.
• Choose Magnesium Citrate if you need to relieve constipation, support heart and bone health or help with detoxification.

Can You Take Both Together?

If you can’t decide which is better, magnesium citrate or glycinate, many people combine both forms to enjoy their benefits. For example, if you’re looking at magnesium glycinate vs citrate for sleep, you can use glycinate for its relaxation benefits and then citrate for digestive health or heart health. Just make sure that you have a chat with your doctor first before starting any supplement regimen, especially if you have underlying health conditions.

Further Reading: Can Magnesium Supplements Be Taken Daily?

End Note

Whether you take either magnesium citrate or glycinate, they both have excellent benefits, but they serve different purposes. Whether you’re looking to relax and improve sleep or help your digestive health, choosing the right form can make all the difference. 

By understanding the different benefits that come with what the elemental magnesium is bound to, you can browse different magnesium supplements and make an informed decision to improve your overall health. 

If you’ve decided magnesium glycinate is the best form of magnesium for you, you’ll benefit from Xandro’s Magnesium Glycinate 500mg. Try it today to see if it helps with your sleep quality, muscle cramps and relaxation.