What Is The Difference Between Magnesium Citrate And Magnesium Bisglycinate
Introduction
Magnesium is an essential mineral that plays a crucial role in more than 300 biochemical reactions in the human body. It is involved in energy production, nerve function, muscle contraction, and the maintenance of a healthy immune system. Additionally, magnesium is vital for maintaining strong bones and a regular heartbeat.
Two common forms of magnesium supplements available on the market are magnesium citrate and magnesium bisglycinate. Although both forms provide the body with magnesium, they differ in their absorption rates, bioavailability, and potential side effects. Understanding these differences can help individuals make informed decisions when considering magnesium supplementation.
Magnesium Citrate
Magnesium citrate is a salt that consists of magnesium and citric acid. It is commonly used as a laxative due to its ability to draw water into the colon, thereby promoting bowel movements. As a result, it can help relieve constipation quickly. Due to its laxative properties, magnesium citrate is often recommended before certain medical procedures or surgeries to empty the bowels.
When taken orally, magnesium citrate is relatively well absorbed by the body. However, its absorption rate is not as high as other forms of magnesium, such as magnesium bisglycinate. The bioavailability of magnesium citrate is roughly 30%-40%, meaning only a portion of the total magnesium is available for use by the body. The rest is eliminated through urine and feces.
While magnesium citrate is generally safe when taken as directed, it may cause some side effects. These can include diarrhea, abdominal cramping, and gastrointestinal discomfort. Individuals with kidney problems or those on specific medications should consult a healthcare professional before taking magnesium citrate.
Magnesium Bisglycinate
Magnesium bisglycinate, also known as magnesium glycinate, is a chelated form of magnesium. In this form, magnesium is bonded to the amino acid glycine. This chelation process enhances the absorption and bioavailability of magnesium, making it easier for the body to utilize.
Compared to magnesium citrate, magnesium bisglycinate is easier on the digestive system and less likely to cause digestive distress or loose stools. This makes it a suitable option for individuals who are sensitive to magnesium citrate or those who are looking to avoid potential gastrointestinal side effects. Due to its high absorption rate and bioavailability, a smaller dose of magnesium bisglycinate may be needed to achieve the same effects as a higher dose of magnesium citrate.
Another advantage of magnesium bisglycinate is that it does not have the laxative effect associated with magnesium citrate. This may be beneficial for individuals who are seeking the benefits of magnesium supplementation without the added bowel movements often induced by magnesium citrate.
Which One Should You Choose?
Deciding between magnesium citrate and magnesium bisglycinate depends on your goals, personal preferences, and any specific health considerations. If your primary concern is to address constipation or prepare for a medical procedure, magnesium citrate may be the more suitable choice due to its laxative effect.
On the other hand, if you are looking for a magnesium supplement with better absorption, higher bioavailability, and minimal gastrointestinal side effects, magnesium bisglycinate is a promising option. It is often touted as a highly absorbable form of magnesium that can support various bodily functions, including energy production, muscle function, and bone strength.
It is important to consult with a healthcare professional or a registered dietitian before starting any new supplement, especially if you have any pre-existing medical conditions or are taking medications that can interact with magnesium.
Conclusion
While both magnesium citrate and magnesium bisglycinate offer the body with adequate amounts of magnesium, they differ in absorption rates, bioavailability, and potential side effects. Magnesium citrate is known for its laxative effect, while magnesium bisglycinate has better absorption and is less likely to cause digestive distress. Knowing the differences between these two forms of magnesium can help individuals make informed decisions when choosing a magnesium supplement that fits their unique needs.
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What Is The Difference Between Magnesium Citrate And Magnesium Bisglycinate
