Magnesium vs. Magnesium Citrate (Which is Best for You?)
Do you need clarification about which type of magnesium supplement to choose? It's a common dilemma, given the multitude of options available.
In this blog post, we'll help clarify the difference between two popular forms, Magnesium and Magnesium Citrate, and guide you on how one may be more beneficial relative to your body's specific needs.
Let's dive into the world of magnesium and set things straight for your health!
Key Takeaways
- Magnesium is essential for health, muscle and nerve function, bone strength, and sleep.
- Magnesium citrate is commonly used to address constipation.
- When choosing a magnesium supplement, consider factors like bioavailability, specific health needs, recommended dosage, possible side effects, and different forms of magnesium.
What's the Difference Between Magnesium & Magnesium Citrate
Magnesium is a mineral that is essential in various biochemical functions in the body. In contrast, magnesium citrate is a form of magnesium combined with citric acid for better absorption and digestion.
What is magnesium?
Magnesium is found in the earth, plants, animals, and people. It's critical for good health. Your body has it in your bones and uses it to do many things. Enzyme systems need it to function correctly.
For all your cells to work well, they need magnesium too. So taking care of your magnesium needs will keep you feeling your best!
What is magnesium citrate?
Magnesium citrate is a form of magnesium that the body absorbs quickly. It's frequently found in pills.
People pick it over other kinds of magnesium for its high absorption rate.
Not only does magnesium citrate improve your health, but it also helps when you're not feeling well in your belly area. (4)
It eases things up and helps to make bowel movements more accessible and more regular.
And the best part? The effect is swift! That's why many people find relief from constipation with this mighty mineral form.
How do magnesium & magnesium citrate differ?
Magnesium and magnesium citrate differences are significant, especially regarding their uses, benefits, and how they interact with the body.
Here's a handy comparison table to highlight some of these differences.
| Type | Form | Usage | Benefits | Considerations |
|---|---|---|---|---|
| Magnesium | Essential Mineral | Supports overall health and well-being | Promotes healthy bone density, regulates muscle and nerve function, improves sleep quality | Exists in several forms, including magnesium oxide, magnesium chloride, magnesium lactate, and others |
| Magnesium Citrate | Salt Compound | Often taken in supplement form | Most well-known for relieving constipation due to its laxative effects | Not as bioavailable as magnesium malate but more useful for specific conditions |
Magnesium and magnesium citrate have different benefits depending on what you need.
Benefits & Uses of Magnesium
Let's delve into these minerals' remarkable benefits, from bolstering bone strength to enhancing sleep.
Supports overall health & well-being
Magnesium aids muscle, nerve, and energy functions in the body. A magnesium supplement provides the necessary amount of this nutrient.
This can improve sleep, reduce anxiety, and improve overall wellness.
Low magnesium levels can lead to various health issues, so it's crucial to ensure you get enough through supplementation.
Promotes healthy bone density
Higher magnesium intake is associated with stronger bones. Magnesium citrate helps explicitly bone health and reduces fracture risk. (2)
On the other hand, people with a lower magnesium intake tend to have lower bone mineral density and are more prone to fractures.
So if you want to keep your bones strong and healthy, ensure you're getting enough magnesium in your diet, or consider taking a supplement that includes magnesium citrate.
Magnesium regulates muscle & nerve function
Magnesium regulates muscle and nerve functions. It helps transmit signals between your brain and muscles, allowing them to work together smoothly. (3)
Having enough magnesium helps relax your muscles after they contract, preventing cramps and spasms.
Magnesium supports proper nerve function by helping regulate calcium movement across cell membranes.
This is crucial for transmitting electrical impulses along your nerves.
Improves sleep quality
Magnesium has a calming effect on the nervous system and muscles, promoting relaxation and reducing anxiety.
It may also regulate neurotransmitters that are directly related to sleep. A study found that magnesium intake improved sleep quality and length. (1)
While more research is needed, magnesium supplements for better sleep are considered safe and worthwhile.
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Magnesium Citrate vs. Oxide vs. Glycinate
When choosing a magnesium supplement, it's worth considering the different forms available: Magnesium Citrate, Oxide, and Glycinate all have unique properties. Here's a helpful comparison table:
| Type of Magnesium | Absorption | Primary Use |
|---|---|---|
| Magnesium Citrate | Easily absorbed by the body, better than oxide and chelate | Relieving constipation, maintaining general whole-body health |
| Magnesium Oxide | Less absorbed compared to citrate | Commonly used to raise magnesium levels |
| Magnesium Glycinate | Not specified | Helpful for conditions like anxiety and depression |
Whether it's Magnesium Citrate for relieving constipation or Magnesium Glycinate for dealing with anxiety, each type has unique strengths.
Choosing the Right Magnesium Supplement
When choosing the right magnesium supplement for your health, consider factors such as bioavailability, recommended dosage, possible side effects, and other forms of magnesium to meet your specific needs.
Factors to consider
Here are some factors to consider when choosing the right magnesium supplement for you:
- Bioavailability: Consider how well the magnesium is absorbed by your body. Liquid forms of magnesium may be better absorbed compared to tablet forms.
- Specific Health Needs: Identify your specific health needs and choose a magnesium supplement that targets those needs. For example, magnesium taurate might benefit you if you have heart concerns.
- Digestive Comfort: If you experience constipation, magnesium citrate can help relieve it due to its laxative effect.
- Recommended Dosage: Consult with a healthcare professional or refer to the recommended dosage instructions on the supplement packaging to ensure you take the right amount of magnesium.
- Side Effects: Possible side effects include diarrhea or stomach problems. If sensitive, begin with a low dose and increase if necessary.
- Form of Magnesium: Consider different magnesium supplements such as powders, liquids, or capsules based on your preference and ease of use.
Recommended dosage for magnesium
To get the right amount of magnesium, it's essential to consider your age and gender.
For adult women, the recommended daily dosage is around 320 milligrams. But for adult men, it's a bit higher at around 420 milligrams per day.
If you're a teenager between 14 and 18, you should aim for about 360 milligrams daily.
It's good to know that our bodies naturally eliminate excess magnesium through our kidneys, so too much can cause problems like diarrhea or nausea.
Possible side effects
Taking high doses of magnesium supplements can lead to some possible side effects. This includes feeling nauseated, having stomach cramps, and experiencing diarrhea.
It's important to note that magnesium citrate, in particular, may cause loose or more frequent stools.
Some people might also have mild side effects like an upset stomach or diarrhea when taking magnesium citrate.
Stick to the advised dose and consult a healthcare professional if you have health issues.
Other forms of magnesium to consider
If you're looking for alternative forms of magnesium, here are some options to consider: (5)
- Magnesium Taurate: This form combines magnesium with an amino acid called taurine. It may have a positive impact on blood pressure and cardiovascular health.
- Magnesium Glycinate: This form is bound to the amino acid glycine. It has been studied for its potential benefits in reducing anxiety and improving sleep quality.
- Magnesium Malate: This form contains magnesium and malic acid. It is often used for its potential benefits in supporting muscle function and reducing muscle pain or cramps.
- Magnesium L-Threonate: This form has shown promise in crossing the blood-brain barrier, potentially enhancing brain health and cognitive function.
- Magnesium Orotate: This form combines magnesium with orotic acid, which is involved in energy production. It may support heart health and improve exercise performance.
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Conclusion
When choosing between magnesium and magnesium citrate, consider your specific health needs.
If you're dealing with constipation, magnesium citrate is the best option.
On the other hand, magnesium glycinate could be more suitable if you're looking to maintain overall health or manage anxiety.
Everyone is different, so it's good to consult a healthcare professional before deciding on magnesium supplementation.
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FAQs
What sets magnesium apart from magnesium citrate?
Magnesium is involved in over 300 body functions. Magnesium citrate, on the other hand, is a specific form of magnesium bound with citric acid, enhancing its absorption in the digestive tract. This form is among the most bioavailable types of magnesium.
Which form of magnesium is best for me?
The ideal magnesium form for you depends on your specific health needs. For instance, magnesium citrate is famous for its high absorption rate and is often used to treat constipation. However, there are various forms like magnesium oxide, magnesium chloride, and magnesium lactate, each with unique benefits. See a doctor for the best form for you.
What are the benefits of taking magnesium or magnesium citrate?
Magnesium is vital for energy production, managing blood pressure, transmitting nerve signals, and contracting muscles. Magnesium citrate, a highly absorbable form, can effectively replenish magnesium levels in the body. It's also known to have a calming effect, potentially helping with symptoms related to depression and anxiety.
Are there any side effects associated with taking either form of magnesium?
While magnesium supplements are generally safe when taken as directed, excessive intake or certain forms might cause mild symptoms like diarrhea or upset stomach. Magnesium toxicity can occur in rare cases, leading to more severe symptoms like muscle weakness or irregular breathing. Consult a doctor before using magnesium supplements.
How does magnesium citrate compare to other magnesium forms?
The body readily absorbs magnesium citrate. It's primarily used to increase magnesium levels and treat constipation. Other forms, like magnesium oxide, might be less absorbed but can help with digestive complaints like heartburn.
Can I get magnesium from my diet?
Green vegetables, nuts, seeds, and dark chocolate contain magnesium. However, supplements might be beneficial if you cannot meet your magnesium needs through diet alone.
Related Studies
- A study published on PubMed found that magnesium supplementation appears to improve subjective measures of insomnia such as sleep efficiency, sleep time, and sleep onset latency.
- A study published on PubMed found that magnesium intake was associated with both sleep quality and duration in a longitudinal analysis.
- An article from the Sleep Foundation, states that despite the unclear relationship between magnesium and sleep, there have been encouraging studies showing that magnesium supplements may improve sleep quality, sleep duration, and benefit people with sleep disorders like insomnia and restless legs syndrome.
- The study published on School of Public Health explains that although epidemiological studies show that higher magnesium diets are associated with lower rates of disease, results are mixed from clinical trials showing magnesium supplements' efficacy in improving insulin sensitivity and muscle cramps.
- A study published on The New York Times found that magnesium supplementation appears to improve subjective measures of insomnia such as sleep efficiency, sleep time, and sleep onset latency.
