Difference Between Magnesium Citrate and other Magnesium Compounds
What Is Magnesium Citrate and Why Is it Better than Other Magnesium Compounds?
In recent years, a growing number of people have started taking a proactive approach to everyday wellness. They are eating better, exercising more, and making simple lifestyle changes to support optimal health—and one of those changes is adding more magnesium to their daily diet.
Magnesium is an essential macromineral involved in over 300 cellular processes, including those responsible for protein synthesis and ATP production, but many Americans still fall short of consuming the recommended daily amount.
Taking a daily supplement can help boost your magnesium intake, but it is important to make sure the supplement you choose is fully absorbed by your body so you get the most benefit.
This is where magnesium citrate shines.
First, a little science: Magnesium supplements come in the form of compounds. The magnesium ion (Mg2+) is combined with a salt, an acid, or an amino acid chelate to keep the mineral ion in a stable form that is suitable for consumption.
Magnesium citrate combines the salt element of magnesium with citric acid, resulting in a highly absorbable form of magnesium. With most magnesium supplements, the body is only able to absorb and assimilate a small percentage of the magnesium, but in the form of a mineral citrate, the body is able to absorb a much greater amount.
Why is absorbability so important?
If you’re taking a daily magnesium supplement but your body can’t easily take in and use the magnesium compound, you’ll miss out on all of the health-promoting benefits. On the other hand, if it’s readily absorbed and usable by your body—what scientists call bioavailable—then you’re in luck.
While not all magnesium compounds are created equal, magnesium citrate and glycinate are two of the better absorbed forms of magnesium.
How much magnesium does the average person need?
The Daily Value (DV) for magnesium for ages 4 and above is 420 mg. (If women are pregnant or lactating, those numbers will be slightly different).
Infants under a year should get between 30 mg and 75 mg of magnesium daily.
What causes magnesium deficiency?
Magnesium deficiency can be caused by a number of external factors, including everyday stress, taking certain medications (such as diuretics, antibiotics, oral contraceptives, insulin, and cortisone), heavy exercise, diabetes, gastrointestinal disorders, a lack of adequate dietary magnesium, and too much calcium in the diet.
Magnesium bioavailability from magnesium citrate and magnesium oxide
This study compared magnesium oxide and magnesium citrate with respect to in vitro solubility and in vivo gastrointestinal absorbability. The solubility of 25 mmol magnesium citrate and magnesium oxide was examined in vitro in solutions containing varying amounts of hydrochloric acid (0-24.2 mEq) in 300 ml distilled water intended to mimic achlorhydric to peak acid secretory states. Magnesium oxide was virtually insoluble in water and only 43% soluble in simulated peak acid secretion (24.2 mEq hydrochloric acid/300 ml). Magnesium citrate had high solubility even in water (55%) and was substantially more soluble than magnesium oxide in all states of acid secretion. Reprecipitation of magnesium citrate and magnesium oxide did not occur when the filtrates from the solubility studies were titrated to pH 6 and 7 to stimulate pancreatic bicarbonate secretion. Approximately 65% of magnesium citrate was complexed as soluble magnesium citrate, whereas magnesium complexation was not present in the magnesium oxide system. Magnesium absorption from the two magnesium salts was measured in vivo in normal volunteers by assessing the rise in urinary magnesium following oral magnesium load. The increment in urinary magnesium following magnesium citrate load (25 mmol) was significantly higher than that obtained from magnesium oxide load (during 4 hours post-load, 0.22 vs 0.006 mg/mg creatinine, p less than 0.05; during second 2 hours post-load, 0.035 vs 0.008 mg/mg creatinine, p less than 0.05). Thus, magnesium citrate was more soluble and bioavailable than magnesium oxide.
Magnesium Oxide vs Citrate vs Glycinate: Which is Best?
Magnesium is a crucial mineral for many bodily functions, including muscle and nerve function, blood pressure regulation, and bone health. However, many people don't get enough magnesium from their diet alone, which is why supplements can be an effective way to boost magnesium levels. There are several different forms of magnesium supplements, but three of the most popular are magnesium oxide, magnesium citrate, and magnesium glycinate. What's the difference between them, and which one is better? Let's take a closer look.
What is Magnesium Oxide?
Magnesium oxide is a type of magnesium supplement that is commonly used to treat magnesium deficiency. It is made by combining magnesium with oxygen, and it is often sold in tablet or capsule form. One of the advantages of magnesium oxide is that it is relatively inexpensive compared to other forms of magnesium supplements, which makes it a popular choice among consumers.
What is Magnesium Citrate?
Magnesium citrate is another form of magnesium supplement that is often used to treat magnesium deficiency. It is made by combining magnesium with citric acid, and it is also commonly sold in tablet or capsule form. One of the advantages of magnesium citrate is that it is more easily absorbed by the body than magnesium oxide, which means that it can be more effective at raising magnesium levels. Magnesium citrate also has specific health benefits, such as reducing the risk of kidney stones (1) and relieving constipation (2).
What is Magnesium Glycinate?
Magnesium glycinate is a newer form of magnesium supplement that is becoming increasingly popular. It is made by combining magnesium with glycine, an amino acid. Magnesium glycinate is highly bioavailable, meaning that it is easily absorbed by the body. It is also less likely to cause digestive upset than other forms of magnesium supplements, such as magnesium oxide. Additionally, magnesium glycinate has been shown to have a calming effect on the body and may be effective at reducing symptoms of anxiety and depression (3).
Magnesium citrate and magnesium glycinate appear to be the better options due to their higher absorption rates
Which One is More Effective?
So, which one is better: magnesium oxide, magnesium citrate, or magnesium glycinate? The answer to that question depends on a few different factors.
First, it's important to note that all three forms of magnesium supplements have been shown to be effective at raising magnesium levels in the body. However, some studies have suggested that magnesium citrate may be more effective than magnesium oxide at raising magnesium levels. For example, one study found that magnesium citrate was more effective than magnesium oxide at raising magnesium levels in people with type 2 diabetes (4).
Another factor to consider is how easily the body can absorb each form of magnesium. As mentioned earlier, magnesium citrate and magnesium glycinate are both more easily absorbed by the body than magnesium oxide. This means that the body can utilize magnesium citrate and magnesium glycinate more efficiently, which can lead to better overall health benefits.
Additionally, magnesium citrate and magnesium glycinate have specific health benefits that magnesium oxide does not have. For example, magnesium citrate is effective at reducing the risk of kidney stones (1) and relieving constipation (2), while magnesium glycinate has a calming effect on the body and may be effective at reducing symptoms of anxiety and depression (3).
Overall, while all three forms of magnesium supplements can be effective at raising magnesium levels in the body, magnesium citrate and magnesium glycinate appear to be the better options due to their higher absorption rates and specific health benefits.
How Much Magnesium Should You Take?
The amount of magnesium you should take depends on several factors, including your age, gender, and overall health. In general, the recommended daily intake of magnesium is 400-420 mg for men and 310-320 mg for women (5). However, some people may need to take more or less magnesium depending on their individual needs. It's also important to note that taking too much magnesium can cause side effects, such as diarrhea, nausea, and stomach cramps.
In summary, magnesium is an essential mineral for many bodily functions, and supplements can be an effective way to boost magnesium levels. While all three forms of magnesium supplements - magnesium oxide, magnesium citrate, and magnesium glycinate - can be effective at raising magnesium levels in the body, magnesium citrate and magnesium glycinate appear to be the better options due to their higher absorption rates and specific health benefits. However, it's important to talk to your doctor before starting any magnesium supplement regimen to determine the appropriate dosage for you.
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