Minerals are essential for our body to work healthily. Apart from many vital minerals, magnesium is one of them which is critical in many bodily processes. It includes energy production through cells, muscle movement, nerve dispatch, and strong bones. Though it can be found in many foods and drugs advised by doctors, not all states are the same. Among many, magnesium citrate and glycinate are two famous supplements. They vary with different uses, side effects, and risk rates. So, let’s look at the detailed comparison of magnesium citrate vs glycinate!
Magnesium Citrate vs Glycinate
This article will compare magnesium citrate vs glycinate. It will help you pick which is most helpful.
1- Preface to magnesium citrate and glycinate
Magnesium citrate and glycinate are both additives of magnesium. Both are organic compounds. The body quickly absorbs them, but glycinate is more active than citrate. It affects more to the body’s functions.
Magnesium citrate has a bodily effect and can relieve constipation. At the same time, magnesium glycinate can aid with stress, sleeplessness, severe tension, and rash. Some drugs mix both forms of magnesium for a balanced result.
2- Vary in bioactivity and absorption
Bioactivity directs to how nicely the body can soak and use a mineral. Magnesium citrate is a state that is tied with citric acid. It makes it more soluble in water and suitable for the body to soak.
Magnesium glycinate is a form tied with glycine. It is an amino acid that improves magnesium absorption in the small intestines. It has primary magnesium per dose than citrate and does not induce stomach pain.
3- Possible benefits of both forms of magnesium
Both forms of magnesium have equal benefits for broad health and lifestyle. They support bone viscosity, heart process, BP control, and nerve signal dispatch. It further leads to muscle movement and energy display. Magnesium citrate helps people with rare constipation.
It pulls water into the colon, softens the stool, and promotes bowel movements. It helps relieve pain, stress, and insomnia by relaxing the nervous system. Glycinate also helps people with problem sleeping, stress, rash, or tension. It improves sleep quality and reduces stress and pressure.
4- Harmful effects and risks of two magnesium forms
Both states of magnesium are typically safe. They are handled by most people when carried at the guided amounts. Yet, some people undergo side effects or risks when taking too much or too often.
Citrate may lead to diarrhea, electrolyte inequality, or kidney injury. It may also mix with some drugs, like blood thinners. People with kidney, heart, or gut disease should consult their doctor before taking it. Glycinate cause sickness, vomiting, sleepiness, or low BP.
5- Select the best form for your essentials
The choice between both relies on your needs. There are some factors to assume. Citrate is the right choice if you have pain going to the toilet. Yet, it is good if you only use it for a week. Glycinate is also better for resting, stress, rash, or tension issues.
The body quickly absorbs it and lets you relax. Any form will work if you want a dietary supplement to raise your intake. You must check with your medic before taking any dose. If you are sensitive to some elements, read the title carefully.
6- Tips on dosage, timing, and frequency
The dosage, timing, and frequency of taking them vary leaning on your needs. The guided dietary amount is 310-420 mg daily. It is for adults, relying on age and sex. Yet, people may need more or less to count on their health. Citrate is taken as a one-time dose of 240-300 ml liquid.
It equals 2-4 pills taken at least one or two hours after dinner. It requires 30 minutes to 6 hours to have a bowel activity. Moreover, glycinate is taken in split doses the whole day. It is consumed with or without food. It is usually taken in the evening, as it enhances sleep quality. Do not increase the level of 350 mg daily.
7- Ideal sources of both forms
There are many ideal sources of both forms. Citrate is available in liquid and capsules. The liquid is ready-to-drink. It contains citrate and other elements like water, flavor, sugar, and preservatives. The liquid form is usually sold in bottles of 240-300 ml.
Further, the tablets contain magnesium citrate and components like fills, binders, layer agents, and dyes. They are sold in jars of 60-120 tablets. Glycinate includes capsules and powder form. The capsules, including glycinate, gelatin, glycerin, liquid, and whole rice flour, are soft or hard.
They are also marketed in small containers of 60-180 capsules. Its fine powder holds magnesium glycinate, dressing, sweetener, and anti-caking elements. It is usually dealt in tubs or packs of 100-300 grams.
8- Ways to get enough amount from food and drugs
Both compounds can help increase your magnesium intake. However, there are different sources of this mineral. Many complete meals have magnesium naturally. It includes leafy veggies, legumes, dry fruits, flour, dairy products, flesh, and cocoa.
The average intake of food is 250-350 mg daily. Drugs include an active or inactive component. For example, some antacids hold magnesium carbonate, and laxatives have magnesium oxide. Pain relievers have magnesium salicylate to reduce hives.
9- Prospects of future research
Both states have proven helpful for health conditions. They impact mental processes, memory, and associated disorders. Both impact the metabolic system, insulin, and diabetes complications. The effects of these compounds include bone health and its treatment. Moreover, they lead to muscle strength, skin health, and a robust immune system.
Conclusion
There are two primary forms of magnesium. It includes magnesium citrate and glycinate. Both of the compounds have various uses and risk rates. Apart from all this, magnesium citrate is suited for individuals with problems going to the toilet. It can ease constipation.
Yet, glycinate is sounder for people with problem sleeping, stress, rash, or long-term tension. Thus, it is less wild on the gut and more readily absorbed by the body.
FAQs on Magnesium Citrate vs Glycinate
How greatly should I take this mineral daily?
The advised amount varies relying on age and gender. It is 310-420 mg daily for grown-ups of nineteen and old. Some individuals may need more or less to rely on their health and lifestyle.
What are the results of consuming too much of it?
Taking too much can cause harmful effects. It also includes sickness, vomiting, low BP, uneven heartbeat, mess, and coma. Do not surpass the intake of 350 mg daily from drugs to avoid overdosing.
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