Getting enough magnesium ensures your body regulates muscle and nerve function, manages blood pressure, maintains a healthy immune system, synthesizes protein, and carries out important enzymatic reactions. With magnesium deficiency being common, supplements are a convenient way to increase your intake. Understanding the differences helps you choose the right one to suit your needs.
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Magnesium glycinate
Magnesium glycinate (bis-glycinate) consists of magnesium chemically bonded with glycine, which is an amino acid. This form has exceptional bioavailability, meaning the body readily absorbs it. Glycine has calming effects on the body. As such, magnesium glycinate is popular for promoting relaxation and sleep. The bile acid sequestrants and proton pump inhibitors used to treat certain digestive disorders hinder magnesium absorption. However, glycinate’s bioavailability avoids issues with absorption often experienced when taking other forms like magnesium oxide. Those with impaired gut function benefit from the highly absorbable properties of magnesium glycinate. Magnesium glycinate also does not have a laxative effect, unlike some other forms of magnesium. This makes it a good option for those looking to avoid loose stools.
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Magnesium citrate
The magnesium in magnesium citrate is bound to citric acid. This form is another highly bioavailable option that gets effectively absorbed and transported around the body. Magnesium citrate stands out for its ability to act as an osmotic laxative. The citrate draws water into the intestines, stimulating bowel movements. This makes magnesium citrate useful for treating and preventing constipation.
The laxative effect also means it helps prepare the bowels before procedures like a colonoscopy. Thus, magnesium citrate is a common ingredient in bowel cleansing solutions. If you deal with chronic constipation or infrequent bowel movements, magnesium citrate is an excellent way to get magnesium while stimulating regularity. However, some people dislike the taste of magnesium citrate preparations.
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Magnesium oxide
Magnesium oxide has magnesium bonded with oxygen. It provides significantly more elemental magnesium per dose than other forms like glycinate and citrate. High doses of magnesium oxide effectively raise magnesium levels when deficient. However, the bioavailability of magnesium oxide is substantially lower in comparison. Which means less of the magnesium gets absorbed and utilized from each dose. The unabsorbed excess leads to diarrhea in some people when taking higher amounts.
Due to the poorer absorption, magnesium oxide is not suitable for those with gut disorders impacting nutrient absorption. But for otherwise healthy people looking to increase intake through simple magnesium repletion, magnesium oxide is affordable and efficient. Magnesium oxide commonly occurs as a white powder used to make the top magnesium supplements tablets and capsules. It is also a main ingredient in milk of magnesia and other laxatives, again owing to the poorly absorbed excess drawing water into the colon.
Which magnesium supplement is best?
- Magnesium glycinate – Excellent bioavailability and relaxing effects ideal for anxiety, sleep, and avoiding laxative side effects. Useful for those with impaired gut absorption.
- Magnesium citrate – Magnesium with an added laxative effect makes it a go-to for treating constipation and cleansing the digestive tract before procedures. Solubility makes it readily absorbable.
- Magnesium oxide – Inexpensive, commonly used to deplete magnesium stores. Larger doses cause loose stools.
Getting the right type of magnesium increases the likelihood you experience the desired benefits.