Magnesium is an essential mineral involved in numerous bodily functions. When choosing a magnesium supplement, you may be faced with the question: magnesium citrate or magnesium bisglycinate? In this blog post, we look at the similarities and differences between these two magnesium compounds and explain their respective advantages and disadvantages.
Magnesium citrate: what is it?
Magnesium citrate is a compound of magnesium and citric acid. It is one of the most commonly used forms of magnesium in dietary supplements and is characterized by good bioavailability.
Benefits of Magnesium Citrate:
- Good bioavailability: Magnesium citrate is well absorbed and utilized by the body.
- Has a slightly laxative effect: Magnesium citrate can help with constipation because it binds water in the intestine and thus softens the stool.
- Inexpensive: Magnesium citrate is usually cheaper compared to other magnesium compounds.
Disadvantages of Magnesium Citrate:
- May irritate the stomach: Due to the citric acid, magnesium citrate can cause stomach problems in sensitive people.
- Less suitable for diarrhea: Since magnesium citrate has a laxative effect, it is less recommended for diarrhea.
Magnesium bisglycinate: what is it?
Magnesium bisglycinate is a compound of magnesium and the amino acid glycine. It is a chelated form of magnesium known for its high bioavailability and tolerability.
Benefits of Magnesium Bisglycinate:
- High bioavailability: Magnesium bisglycinate is very well absorbed and utilized by the body.
- Gentle on the Stomach: Due to its association with glycine, magnesium bisglycinate is gentler on the stomach than magnesium citrate.
- Relaxation and sleep: Magnesium bisglycinate bound to glycine can help relax muscles and improve sleep quality.
Disadvantages of Magnesium Bisglycinate:
- Higher Price: Magnesium bisglycinate tends to be more expensive than magnesium citrate.
- No Laxative Effects: For people who also want to use magnesium to regulate digestion, magnesium bisglycinate offers fewer benefits.
Conclusion: Which magnesium supplement is right for you?
The choice between magnesium citrate and magnesium bisglycinate depends on your individual needs and preferences. If you are looking for an inexpensive magnesium supplement, magnesium citrate may be the right choice for you. However, if you have a sensitive stomach or diarrhea, you should avoid this form of magnesium.
Magnesium bisglycinate, on the other hand, is a great option if you want a well-tolerated magnesium supplement that's gentle on the stomach and can also help with relaxation and improving sleep quality.
