Magnesium Glycinate vs. Magnesium Citrate – What Is Best During Perimenopause?
Absorption:
- Magnesium citrate: Generally considered to be more bioavailable, meaning your body absorbs it more easily. This is because citric acid helps to chelate the magnesium, making it more soluble in water.Opens in a new windowwww.amazon.comMagnesium citrate supplement
- Magnesium glycinate: Less bioavailable than magnesium citrate, but still well-absorbed by most people. Glycine, an amino acid, binds to the magnesium, making it gentler on the digestive system and potentially improving its absorption.Opens in a new windowwww.walmart.comMagnesium glycinate supplement
Side effects:
- Magnesium citrate: Can cause diarrhea or loose stools, especially in higher doses. This is because it has a laxative effect.
- Magnesium glycinate: Generally well-tolerated with minimal side effects, even at higher doses. This is because glycine helps to calm the digestive system.
Uses:
- Magnesium citrate: Often used to treat magnesium deficiency, constipation, and muscle cramps.
- Magnesium glycinate: May be helpful for improving sleep, reducing anxiety and stress, and supporting muscle relaxation. It’s also a good option for people with sensitive stomachs.
Here’s a table summarizing the key differences:
| Feature | Magnesium Citrate | Magnesium Glycinate |
|---|---|---|
| Absorption | High | Moderate |
| Side effects | Diarrhea, loose stools | Minimal |
| Uses | Magnesium deficiency, constipation, muscle cramps | Sleep, anxiety, stress, muscle relaxation |
Which one is right for you?
The best type of magnesium for you depends on your individual needs and preferences. If you’re looking for a highly absorbable form to address a magnesium deficiency, magnesium citrate is a good choice. However, if you have a sensitive stomach or are looking for a magnesium supplement to help with sleep or relaxation, magnesium glycinate may be a better option.
It’s always best to talk to your doctor before taking any new supplements, including magnesium. They can help you choose the right type and dosage for you.
I hope this information helps!