Magnesium Glycinate vs. Citrate Vitamin Supplements

Although magnesium glycinate and magnesium citrate share similar names, they are chemically distinct and can impact the body differently when taken orally. Both forms are commonly used to effectively address magnesium deficiency.

If you're standing in the supplement aisle, debating the benefits of magnesium glycinate versus citrate, continue reading to explore the effects, potential side effects, and dietary strategies to boost your magnesium intake.

What Is Magnesium?

Magnesium is an alkaline metallic element akin to sodium and lithium. It also serves as a vital mineral in human cell biology, aiding in blood sugar regulation, motor function control, bone health maintenance, and the production of new DNA.

Similar to other alkali metals, pure elemental magnesium is highly reactive and cannot be absorbed by the body in its natural state. It must be bonded with another substance to form a digestible salt compound. Among these, magnesium glycinate and magnesium citrate are widely available as over-the-counter supplements.

Magnesium Glycinate: Uses and Effects

Chemical Makeup

Magnesium glycinate is formed by binding elemental magnesium with glycine, a basic amino acid. Glycine is beneficial for muscle development and is naturally present in protein-rich foods such as meat.

When combined, they create a compound that is easily absorbed through the intestinal walls. This makes it suitable for packaging and selling as a magnesium supplement.

Dosage and Effects

Magnesium glycinate typically appears as a white powder and is available in capsules or gummy forms. It is often promoted for its potential to reduce anxiety or improve sleep. While these benefits may stem from increased magnesium intake, they are not exclusive to magnesium glycinate.

This compound is less likely to cause side effects such as diarrhea compared to other magnesium supplements. The glycine component is a dietary necessity and generally safe when consumed within the recommended dosage of magnesium glycinate.

Potential Side Effects

According to Healthline, exceeding the recommended dosage of magnesium glycinate may result in symptoms such as low blood pressure, nausea, vomiting, irregular heartbeat, and muscle weakness.

In severe cases, excessive intake can lead to cardiac arrest. If someone consumes far more than the advised amount of magnesium supplements, contact a poison control center immediately.

These adverse effects stem from elevated magnesium levels in the body and are unrelated to the glycine component. Adhering to the recommended dosage typically prevents such issues.

If uncertain about the proper dosage, consult a healthcare professional, particularly when administering magnesium glycinate to children, teenagers, or during pregnancy.

Magnesium Citrate: Uses and Effects

Chemical Makeup

Magnesium citrate consists of equal parts magnesium oxide and citric acid. Citric acid, naturally present in citrus fruits like lemons and oranges, is also widely used as a preservative in processed foods and as a component in cleaning agents and disinfectants.

Being a mild acid, citric acid is generally safe unless consumed in excessive amounts or highly concentrated forms. Magnesium citrate is available as a liquid, powder, or pill for supplementation.

Dosage and Effects

In contrast to magnesium glycinate, magnesium citrate is frequently used in medical settings. It is often prescribed as a laxative to prepare patients for procedures like surgery or colonoscopy by clearing the bowels.

It can also alleviate symptoms of constipation and heartburn. Magnesium citrate increases water absorption in the intestines, so it’s essential to drink plenty of fluids when taking it.

Magnesium citrate can serve as a magnesium supplement, but only in much smaller doses. Avoid using laxative-labeled magnesium citrate for supplementation, as this could lead to accidental overdose and diuretic effects.

Potential Side Effects

Like magnesium glycinate, excessive intake of magnesium citrate can cause symptoms such as low blood pressure, nausea, vomiting, irregular heartbeat, muscle weakness, and, in severe cases, cardiac arrest. Its laxative properties may also result in diarrhea or dehydration if adequate water intake is not maintained.

Always adhere to recommended dosages for medications and supplements. If you have further questions about magnesium supplementation, consult a healthcare professional.

Should I Take Magnesium Glycinate or Magnesium Citrate?

While chemically different, both magnesium glycinate and magnesium citrate are salt compounds that serve as effective magnesium supplements. They share similar benefits and potential side effects when taken in excessive amounts.

A key distinction is that magnesium citrate acts as a laxative. If you experience frequent digestive problems like diarrhea, magnesium glycinate might be a better choice.

For further guidance, consult a healthcare professional.

Do I Need a Magnesium Supplement?

When exploring dietary supplements, it’s crucial to remember that the supplement industry is not FDA-regulated, and companies aren’t obligated to substantiate their claims with scientific evidence.

Consequently, marketers often exaggerate the benefits of supplements, even though the actual effects may be minimal.

However, vitamin deficiency can be a genuine concern for individuals with poor diets or specific health conditions. Supplements like magnesium glycinate and citrate can help replenish magnesium levels in such cases.

Before turning to supplements, consider addressing a deficiency by incorporating magnesium-rich foods into your diet. If you suspect insufficient magnesium intake, consult a doctor for personalized advice.

How Much Magnesium Should the Body Have?

The National Institutes of Health suggest a daily magnesium intake of about 300 mg for women (360–400 mg for pregnant women) and 420 mg for men, with slightly higher amounts recommended for adolescents and individuals over 30. Children under 14 require significantly lower doses.

A balanced diet rich in fresh foods typically provides sufficient magnesium to meet daily needs. However, certain medical conditions can impair magnesium absorption, making supplementation necessary.

The NIH highlights that health issues like Crohn's disease, celiac disease, enteritis, and Type 2 diabetes are often linked to magnesium deficiency. Excessive alcohol consumption can also reduce magnesium levels by increasing its excretion through the kidneys. Older adults may absorb less magnesium from their diet compared to younger individuals.

What Are the Symptoms of Low Magnesium Levels?

Chronic magnesium deficiency, resulting from consistently low intake, may contribute to frequent migraine headaches.

Magnesium plays a vital role in maintaining heart and bone health. Prolonged deficiency can increase the risk of cardiovascular disease and osteoporosis, as noted by the NIH. It may also disrupt insulin regulation, potentially leading to Type 2 diabetes.

Older adults are more susceptible to health problems caused by low magnesium levels compared to younger individuals. If you suspect these issues are linked to magnesium deficiency, consult your doctor for testing and appropriate treatment.

Alternative Magnesium Supplements

Magnesium Oxide

Magnesium oxide combines elemental magnesium with oxygen atoms. It is often used to address conditions such as migraines and constipation, and it may also help in managing blood pressure and blood sugar levels.

Magnesium oxide is less effective as a magnesium supplement compared to magnesium citrate and glycinate. Its lack of an acid component reduces its absorption rate during digestion.

Magnesium Chloride

Magnesium chloride (MgCl₂) is one of the most abundant magnesium salts on Earth, often extracted from seawater or dried sea-beds.

Each magnesium chloride molecule consists of one magnesium ion and two chlorine ions. This compound is essential in tofu production and is also used as road salt, plant fertilizer, and in various industrial processes.

When taken as a supplement, magnesium chloride is more easily absorbed by the body than magnesium oxide. It shares similar benefits and side effects with other magnesium forms like citrate and glycinate.

Magnesium Sulfate

Magnesium Sulfate is a compound formed from magnesium and sulfuric acid. Widely used in medicine, it serves not only as a laxative but also as an anti-seizure medication, cardiovascular treatment, anesthetic, anti-arrhythmia drug, and painkiller when combined with other substances.

Doctors may prescribe magnesium sulfate to replenish magnesium levels in the body. This compound typically requires a prescription for supplemental use.

Over-the-counter, it is commonly sold as "epsom salt," intended for topical use to alleviate sprains and joint pain, not for oral consumption.

9 Magnesium-rich Foods

Before opting for supplements such as magnesium glycinate or citrate, consider boosting your magnesium intake through diet. Magnesium is naturally present in meats, dairy, nuts, and vegetables. Those following vegetarian or vegan diets can meet their magnesium needs by focusing on specific magnesium-rich foods.

The NIH identifies the following foods as excellent sources of magnesium.

When adjusting your diet to increase vitamin intake, prioritize fresh foods. Highly processed "junk" foods may contain some nutrients, but the body absorbs them less efficiently compared to fresh or raw ingredients.