Magnesiumglycinateandcitrateare two common forms of magnesium supplements that are generally considered well-tolerated and absorbed by the body.
Although magnesium glycinate and magnesium citrate are similar, they have slightly different uses.
As a result, some supplement products may not contain the ingredients listed on the label.
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Pharmacopeia (USP), orConsumerLab.com.
Magnesium Glycinate vs. Magnesium Citrate
Magnesium glycinateandmagnesium citrateare two popularmagnesium supplements.
Although both contain magnesium, these forms have different chemical properties and intended uses.
These two forms of magnesium are only available as a supplement and are not found in food sources.
Its use is associated with other potential benefits as well.
Which jot down Is More Absorbable?
Magnesium glycinate and citrate are likely to be similar in absorptionthe body absorbs both forms well.
However, minimal research exists comparing magnesium glycinate and citrate absorption rates in humans.
Which Form Is Better for You?
Which form of magnesium you use depends on your goals and why you take a magnesium supplement.
Both magnesium glycinate and magnesium citrate restore magnesium nutrient levels in your body.
Is Chelated Magnesium Better?
Chelated magnesium is a supplement form that helps it move through the digestive system without breaking down.
Chelated forms of a supplement are absorbed more easily.
Chelated supplements combine a metallic ionlike magnesiumwith an amino acid like glycine.
How Much Magnesium Do I Need?
The RDA increases to 420 mg for males and 320 for females 31 and older.
Although relatively safe, consuming too much magnesium can cause adverse effects.
No supplement is intended to treat, cure, or prevent disease.
Potential Risks and Side Effects
Magnesium supplementation is generally well tolerated.
High-dose supplementation of magnesium citrate as a laxative can increase the risk of magnesium toxicity.
Summary
With countless magnesium supplements available, choosing the right one can feel overwhelming.
Magnesium glycinate and magnesium citrate are two supplement forms with slightly different uses.
Magnesium glycinates chemical composition contributes to its bioavailability and milder potential side effects.
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