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Magnesium Bisglycinate Vs Citrate

magnesium bisglycinate citrate

 

  DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment

 

When it comes to choosing magnesium supplements, you might be wondering which one would be the best for you - magnesium bisglycinate vs magnesium citrate. Since magnesium supplements come in various forms and types, you might have a hard time choosing the best one. However, in order to understand what type of magnesium would work wonders for you, you’ll need to explore the basics of magnesium supplements a little bit more.  


In this article, we’ll be focusing on magnesium bisglycinate vs citrate along with the basics of magnesium in a little bit of detail. So, let’s dig deeper. 

Table of contents

  • What is magnesium?  
  • Signs of magnesium deficiency in the body 
  • Impacts of magnesium on hormones
  • Types and forms of magnesium supplements  
  • What is magnesium bisglycinate 
  • What is magnesium citrate
  • Magnesium bisglycinate vs citrate  
  • Final words 

What is magnesium? 

Magnesium is a mineral that plays an important role in many vital bodily functions ranging from building strong bones to regulating blood sugar to keeping the heartbeat run steady. It is considered an essential element that means the human body is unable to produce it and people must get it through diets or supplements. 


Magnesium is naturally found in various foods such as fruits, legumes, leafy green vegetables, nuts, whole grains, and seeds. But due to mass-producing and processing, many of these foods are lacking enough magnesium content, which is why magnesium supplements are important to meet the body's recommended magnesium requirements nowadays. 


Magnesium assists more than 300 enzymes to perform numerous chemical reactions in the body, and many of these impact hormonal responses. Low levels of magnesium may affect overall bodily functions and lead to various mild to serious health conditions including insomnia, heart disease, weakened bone, inflammation, and depression. 


Let’s take a look at some of the common signs of magnesium deficiency.    


Signs of magnesium deficiency in the body 

Magnesium deficiency may disrupt the whole body system and may show up with different symptoms in different people depending on the severity and other health conditions. Common symptoms of magnesium deficiency may include: 


  • Sleep issues such as insomnia or frequent wake up during sleep 
  • Muscle pain, spasm, and cramps in the legs, hands, and even in the heart muscles, resulting in severe chest pain
  • Headaches and migraines 
  • Chronic constipation 
  • Fatigue or extremely low energy 
  • Anxiety, depression, and mood swings 
  • Insulin resistance and craving for sweets particularly chocolates 

Impacts of magnesium on hormones 

Magnesium plays an important role in assisting various hormonal functions, including: 


  • Reducing blood sugar levels
  • Addressing estrogen dominance 
  • Improving thyroid function 
  • Supporting testosterone production 
  • Enhancing serotonin levels 
  • Balancing cortisol and adrenaline 

Types and forms of magnesium supplements 

Magnesium supplements come in several forms such as capsules, powders, gummies, liquids, and more. They come from different sources. In order to be properly absorbed and utilized in the body, magnesium must be combined with a carrier. 


This is also true for all minerals required for the body. Just imagine for a moment, you can't get your iron by chewing a rusty nail. It does not work that way because iron needs a proper binding to get absorbed into the body. 


Magnesium can be combined with various carriers and can be available with many different options such as magnesium bisglycinate when combined with the amino acid glycine, magnesium citrate when combined with citric acid, magnesium malate when combined malic acid, magnesium oxide when combined with oxygen, and so on.    


What is magnesium bisglycinate?  

Magnesium bisglycinate, also known as magnesium glycinate or magnesium chelate or magnesium diglycinate, is a magnesium molecule that is combined with an amino acid called glycine. Glycine can act as an inhibitory neurotransmitter, which is why it is oftentimes recommended as a standalone agent to promote sleep. 


Magnesium bisglycinate is considered one of the most absorbed forms of magnesium that show its tremendous calming properties and is widely used for treating anxiety, agitation, mood swings, and sleep issues. 


The chelated form of magnesium and glycine is highly stable and less likely to produce gastrointestinal discomforts. This magnesium supplement also helps to deal with stress, cravings, cramps, pain, and various symptoms of premenstrual syndrome (PMS) like tender breast and fatigue.   


What is magnesium citrate? 

Magnesium citrate is magnesium that is combined with citric acid. This magnesium supplement shows high bioavailability and solubility. It has significant laxative effects and may benefit people with chronic constipation since it pulls water into the bowel. Magnesium citrate is an organic form of salt that may help overall bodily functions especially cardiovascular functions.   





Magnesium bisglycinate vs citrate

When someone talks about magnesium glycinate vs citrate, which magnesium supplement dominates? This is actually going to depend on the reason why they are using magnesium supplements. Glycine has been shown to have significant positive effects on sleep studies, so magnesium bisglycinate could be the best magnesium supplement for sleep and relaxation; citric acid is good for digestive health and has more laxative effects than the others, so magnesium citrate could be the best for those with chronic constipation and digestive issues, and so on. 



(Also read our article Magnesium Bisglycinate for Sleep)


But one thing to be noted here is that bioavailability or absorbing rates are something to take into consideration. Each form of magnesium supplement has its own absorbable rate. Magnesium supplements cannot do any good for your body unless or until your body properly absorbs them. Make sure you choose a magnesium supplement that is highly absorbable. 


Final words 

Magnesium bisglycinate vs magnesium citrate, which one is better? It's really not a matter of debate, it depends on your needs and goals. What to look for instead is the absorbing rate of magnesium supplements and the reputation of manufacturers. Go with only trusted and reputed companies like Vorst from Canada that responsibly source high-quality ingredients to produce best-in-class dietary supplements. Furthermore, it’s always the best idea to consult with a certified healthcare professional before starting any supplements.



Here you can see Vorst’s Magnesium Bisglycinate 200 mg Vegan Capsules 


Also here you can see Vorst’s special sleep aid formula Sleep Aid For Sensitive Adults that contains magnesium. 





Important resources: 


  1. https://hormonesbalance.com/articles/which-magnesium-is-right-for-you/
  2. https://www.mindbodygreen.com/articles/magnesium-glycinate/
  3. https://parade.com/1181781/jenniferlarson/magnesium-citrate-vs-magnesium-glycinate/
  4. https://rootfunctionalmedicine.com/magnesium-citrate-vs-magnesium-glycinate
  5. https://www.lifeextension.com/wellness/supplements/magnesium-glycinate-vs-citrate
  6. https://www.itlhealth.com/articles/about-magnesium/which-form-of-magnesium-is-best
  7. https://naturalcalm.ca/magnesium-carbonate-citrate-glycinate-whats-the-difference/
  8. https://www.goldennaturals.com/blog/magnesium-citrate-or-bisglycinate-whats-the-difference