What is the difference between citrate and glycinate

However, this does not give us an accurate picture of your whole magnesium status, because only an estimated 1 percent of magnesium in the body is found in the blood 4. Additionally, the body tightly regulates magnesium levels in the blood by pulling from stores in your bones and other tissues when dietary intake of magnesium is inadequate. This means that your blood levels will be the last place to show a deficiency.

By this point, your symptoms could be very serious. Subclinical magnesium deficiency, however, may be more common, affecting up to 30 percent of people 5. Subclinical means that your blood magnesium levels may appear to be normal even though you have an underlying magnesium deficiency 4.

A more accurate way to test magnesium status and the method we prefer at Root Functional Medicine is to look at the amount of magnesium in your red blood cells. This way, we can evaluate the levels of magnesium in your cells and identify subclinical magnesium deficiency before your blood values even begin to drop.

A normal range for RBC magnesium is 4. There are many different forms of magnesium supplements. The most common type of magnesium used in conventional medicine is called magnesium oxide found in Milk of Magnesia. Unfortunately, magnesium oxide is not well absorbed and can have a strong laxative effect leading to uncomfortable bloating and diarrhea. In fact, only about 5 percent of magnesium oxide is absorbed and used by the body 6.

Magnesium citrate is one of our top choices for magnesium supplementation. The magnesium is combined with citrate, an organic salt. It is relatively cheap and has a better rate of absorption than magnesium oxide 6. Magnesium citrate is a great option for people with constipation, as it can have a gentle laxative effect.

This supplement works by pulling water into the intestines to make your bowel movements softer and easier to pass. However, unlike magnesium oxide, the laxative effect is much more tolerable. Magnesium citrate may also be recommended for migraine prevention. Our other preferred magnesium supplement is called magnesium glycinate. Magnesium glycinate also called magnesium bisglycinate is well-tolerated and absorbed in the body.

In this case, the magnesium is combined with an amino acid called glycine. Glycine works alongside many neurotransmitters chemicals in your brain , like GABA, to promote feelings of calm. Glycine may also improve sleep quality and promote a healthy circadian rhythm 7. Additionally, magnesium has strong anti-inflammatory benefits.

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The Difference Between Magnesium Glycinate vs. Rated 5. Buy product. Was this post helpful? Let us know if you liked the post. Yes 0. Share this: Tweet. Community Favorites:. What The Amberen Reviews Say. Most Important Supplements During Perimenopause. Essentials What are the 34 Symptoms of Menopause? What are the 34 Symptoms of Menopause? However, some people need extra help getting enough magnesium. Choosing the right magnesium supplement can help boost levels of this nutrient and may help with various medical conditions.

This article looks at the different types of magnesium, their pros and cons, and how people can choose between them. There are many types of magnesium present in dietary supplements and food products. These include:. In high doses , magnesium can be toxic. Also, it can interact with some medications, such as antibiotics , and is unsuitable for people with certain underlying conditions, including kidney disease.

Magnesium glycinate is a compound of magnesium and glycine, an amino acid. Research on magnesium glycine indicates that people tolerate it well and that it seems to cause minimal side effects.

This means it may be a good option for people who require higher doses of this nutrient or who experience side effects when using other types of magnesium. This type of magnesium is a compound of magnesium and lactic acid. According to a analysis , there is evidence that magnesium lactate absorbs in the gut easily. This type of magnesium is a compound of magnesium and malic acid.

Some evidence suggests that it is highly bioavailable and that people tolerate it well. A animal study found that out of several types of magnesium, magnesium malate was the fastest to absorb after a single dose.

This may also be true of humans, but human trials are necessary to confirm this. A study in humans reports that a supplement containing a combination of magnesium malate and several vitamins caused few digestive side effects. Magnesium citrate is a popular form of magnesium.

It is often an ingredient in supplements and appears to be easier for the body to absorb than some other forms. An older study of 46 adults found that magnesium citrate absorbed better than magnesium oxide and magnesium chelate.

However, doctors also use magnesium citrate to treat constipation. For some people, this may mean it causes unwanted digestive side effects, such as diarrhea. Some people use magnesium on the skin. The types of magnesium people can use in this way include:. Magnesium chloride is a type of salt that people can find in topical magnesium products, such as magnesium oils and some bath salts. People use it as an alternative method for getting more magnesium.

A review concludes that while there is evidence that the body can absorb a small amount of magnesium through the skin, large-scale studies are necessary to determine its effectiveness. People can also take magnesium chloride internally, as the intestines absorb it well.

However, as with some other types of magnesium, it may cause digestive side effects. Magnesium sulfate is the form of magnesium in Epsom salts.