Magnesium is an essential mineral that plays a crucial role in over 300 enzymatic reactions in the body. It is involved in energy production, muscle function, and bone health. Two popular forms of magnesium supplements are Magnesium Glycinate and Magnesium Citrate. But how do these two forms compare scientifically?
What is Magnesium Glycinate?
Magnesium Glycinate is a chelated form of magnesium that is bound to the amino acid glycine. This form is highly bioavailable, meaning it is easily absorbed by the body. Magnesium Glycinate is often recommended for individuals who are looking to increase their magnesium levels without experiencing digestive issues.
What is Magnesium Citrate?
Magnesium Citrate is a combination of magnesium and citric acid. This form of magnesium is known for its laxative properties, making it a popular choice for individuals looking to improve bowel regularity. Magnesium Citrate is also well-absorbed by the body, although some people may experience gastrointestinal discomfort when taking it in high doses.
Which Form is More Absorbable?
Studies have shown that Magnesium Glycinate has higher bioavailability compared to Magnesium Citrate. This means that a larger percentage of the magnesium in Magnesium Glycinate is absorbed by the body, making it a more efficient form of supplementation.
Which Form is Better for Constipation?
While both forms of magnesium can help with constipation, Magnesium Citrate is often preferred for its laxative effects. If you are looking for a magnesium supplement to improve bowel regularity, Magnesium Citrate may be the better choice for you.
Conclusion
In conclusion, both Magnesium Glycinate and Magnesium Citrate are effective forms of magnesium supplementation. Magnesium Glycinate is more bioavailable and less likely to cause digestive issues, making it a great choice for individuals looking to increase their magnesium levels. On the other hand, Magnesium Citrate is preferred for its laxative effects and may be more suitable for those dealing with constipation. Ultimately, the choice between the two forms will depend on your individual needs and preferences.