Whats the difference between magnesium citrate and magnesium glycinate?

Magnesium is one of those essential minerals that we need to keep our body going. It’s like fuel for your engine – without it, you’re not going anywhere. It helps to regulate muscle and nerve functions, keeps the heart rate steady, strengthens bones, and even supports a healthy immune system. But not all magnesium supplements are created equally! Two popular types are magnesium citrate and magnesium glycinate.

So what’s the deal? We went deep into the rabbit hole of scientific research, did some digging around and found out why these two forms of this essential mineral have become so prevalent in supplement form.

What Is Magnesium?

Before we dive into each specific type of magnesium supplement let’s first talk about what it actually is!

Magnesium is an element that has a lot more importance in our bodies than many people realize! Not only does it help with bone strength but also mental health aspects like mood regulation as well!

What Makes These Compounds Different?

Simply put, it comes down to what else they’re chemically bonded with- specifically citric acid or glycine amino acid.

A Tale Between Two Chemical Structures:

Enter Mr. Citrate

When you take a dose of magnesium citrate supplements, it means that ions from soluble magnesium compounds have been bound together with water molecules before being mixed with some added citric acid.

The addition makes sure that there won’t be any side effects typically associated when ingesting other forms- which might cause digestive upset due to their alkalinity levels (say hello magnesiam oxide).

Why is this significant? Because unlike these poorly tolerated compounds such as MgOxide., magnsium citrate has proven to aid significantly alleviate digestion woes, making its popularity sky-high especially among patients dealing with constipation.

Citric acid is often added as it has the capability to form a salt with magnesium to provide an easily absorbed and bioavailable supplement for consumers worldwide. Additionally, because of this bond, magnesium citrate may help support metabolism due to Citrates key role in cellular respiration reactions (a quick side note- mitochondrial function)]!

Now Glycinate, Here He Is!

On the flipside, when purchasing magnesium glycinate supplements, you’re getting ions from soluble magnesium compounds that have been chemically coupled with glycine molecules – an amino acid found in high amounts naturally within our bodies.

This powerful combo helps keep stomach irritation at bay compared to other forms like oxide similar salst talked about previously) while also being easier for your intestines since idoesn’t come paired up with any mild intestinal irritants.

Through its coupling process with glycinemagnesium becomes better tolerated by patients which leads to a spacious therapeutic index inherently increasing consumer confidence taking these supplements orally.

An added bonus? The additional bonding between Magnesium and Glycine can aid sleep promptness- By way of enhancing GABA levels (an inhibitory neurotransmitter known for promoting restful sleep).

So What’s Better?

Making a choice on what type of magnesium compound supplement you should select ultimately rests on what benefits sound the most appealing suited towards your nightly/intestinal activity dictates.

Some people opt into using both types intermitently. For example:

  • At times where constipation relief is required or just when relief is needed following overindulging themselves — they’ll take some citrate.


-Glycine-loving individuals who’re all too aware might only utilize it during bedtime hours because of potential enhanced sleep effects via increased (<3)-GABA-y tech.

Tolerability & Safety

What about tolerability and safety? Well both groups of Magnesium Citrate and Glycinate supplements are generally considered safe both in terms of tolerability, dosing and manufactured purity!

However new studies come out every other day trying to debunk this claim. Let us just say- always consult professionals before you put any inner-voodoo potions down your pipe my friend.

But.. it’s a molecule mate.. so, regardless of where the magnesium atoms sit on said compound be assured that while there may be small benefits at respective action sites. Might we suggest possibly considering doing some deeper research prior to diving into supplementation therapy willy-nilly?
Making an appointment with your local health professional for advice is typically good practice across-the-board

How Much Should You Take?

It turns out the recommended dietary amounts vary. The level reported can range between 400 mg up to 420mg of daily magnesium intake depending on what scientific literature review check✓lists you use as reference guides

As everyone receives different levels through our diet it might also change according possible biochemical deficiencies in patient profiles again cue “Its goodtocal lmy doctor”.

Of course always keep within reasonable oral dose limits even experimentally.!

There are Side Effects

Some minimal side effects from ingesting too much Magnesium because Mg baths could help promote overall reduced stress response not all forms tend towards excessive consumption causing physical symptoms like –

  • diarrhea 🤢😞;

  • occasional dizziness🥴

This should set the record straight by informing consumers how large doses might end up affecting them.


We hope Our Timeless Mysteries edition showed differences underlining similarities across these two compound types compounding give rise their very own unique spots inside global supplement culture ranging support gastrointestinal issues all-the-way increasing sleep quality patterns conditions occurring subtle mosaics somewhere between.

Magnesium challenges common prescribed/suggested treatment options already and has been researched more than ever before especially pertaining oxidative systems homeostasis.

So whether it’s for easing constipation or finding that restful night of sleep you’re looking fora just seeking to improve overall magnesium intake – incorporating either compound type into the daily vitamin routine might go an extended way towing your entire body back on track!

Additional References:

  • (Magnesium 101)
  • (Glycine Benefits)
  • (Citric Acid Health Uses)

treat as wide range, males/females.. don’t make us do any more homework .. please.

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