If you've ever found yourself looking at magnesium supplements and wondering why there are so many different types, you're definitely not alone!
Magnesium glycinate, magnesium citrate, magnesium malate, magnesium threonate… the list seems to go on forever.
And if you're simply looking to add a little magnesium to your daily routine, it can feel unnecessarily complicated trying to figure out which one to choose.
The good news? It doesn't have to be!
Magnesium is such an important mineral for our bodies, but different forms have slightly different characteristics, which is why choosing the right one can make a difference.
Two of the most popular forms are magnesium glycinate and magnesium citrate. Both are well absorbed, both offer important nutritional benefits, but there are a few differences worth knowing about.
So, let's explore them together and hopefully make your next magnesium purchase a little easier!
First of All, Why Is Magnesium So Important?
Before we get into the different types, let's talk about why magnesium deserves a little more attention in the first place.
Did you know that magnesium is involved in over 300 enzyme reactions in the body?
Quite impressive for one little mineral!
From helping our muscles function normally to supporting our nervous system, magnesium has a role in so many of the things our bodies do every single day.
It contributes to:
- Reducing tiredness and fatigue – helping us feel a little less drained.
- Normal nervous system function – supporting the system responsible for communication throughout our bodies.
- Normal muscle function – important whether you're exercising, walking or simply going about your day.
- Normal psychological function – contributing to our everyday mental wellbeing.
- Maintaining healthy bones and teeth – something we sometimes forget magnesium plays a role in!
- Normal energy metabolism – helping our bodies turn the food we eat into usable energy.
And the interesting thing is that our bodies can't actually make magnesium themselves.
We need to obtain it through our diets, with foods such as pumpkin seeds, almonds, leafy greens, beans and whole grains being wonderful natural sources.
Of course, life gets busy, our diets aren't always as varied as we'd like, and sometimes we may benefit from a little additional nutritional support.
That's where magnesium supplements can come in.
But which one should you choose?
Magnesium Glycinate: The Gentle One
Magnesium glycinate has become an increasingly popular choice, particularly among people interested in relaxation, sleep routines and supporting their nervous system.
But what actually makes it different?
Magnesium glycinate is magnesium combined with glycine, an amino acid naturally found in our bodies.
Glycine is involved in several important processes, including the functioning of the nervous system, and has also been studied for its potential relationship with sleep.
This combination makes magnesium glycinate an interesting option for anyone looking to support their magnesium intake without upsetting their digestive system.
Why Do People Love Magnesium Glycinate?
1. It's a popular choice for evening routines
If you're someone who enjoys winding down in the evenings with a warm bath, a cup of herbal tea or a good book, you may have come across magnesium glycinate.
Magnesium contributes to normal nervous system and psychological function, while glycine has been investigated for its potential sleep-related benefits. It's become a popular addition to evening supplement routines.
And we all know how important a good night's sleep can feel!
2. It's generally gentle on the stomach
One of the biggest advantages of magnesium glycinate is that it tends to be well tolerated.
Some magnesium supplements can have a noticeable effect on bowel movements, which isn't necessarily what everyone wants.
Magnesium glycinate is generally less likely to cause loose stools than magnesium citrate, making it an appealing choice for those who prefer something a little gentler.
3. It supports normal muscle function
Whether you're someone who loves being active, spends long days on your feet or simply wants to support your body's everyday needs, magnesium is an important nutrient for normal muscle function.
And magnesium glycinate is one way of providing it.
Is Magnesium Glycinate Right for You?
Magnesium glycinate might be worth considering if you're looking for a magnesium supplement that's gentle on digestion, fits comfortably into an evening routine or simply supports your daily magnesium needs.
At EntirelyPure, we have a lovely selection of magnesium glycinate supplements from brands such as Barefoot Nutrition, AcuIntegra and Thorne Research.
Whether you prefer capsules or powder, there are different options to explore.
Explore Our Magnesium Glycinate Supplements
Magnesium Citrate: The One That Gets Things Moving!
Now, let's talk about magnesium citrate.
Magnesium citrate is another popular and well-absorbed form of magnesium, but there's one particular characteristic that makes it stand out.
It can have a natural laxative effect.
Magnesium citrate is made by combining magnesium with citric acid, a compound associated with citrus fruits.
And while it provides the same essential magnesium your body needs, its effects on the digestive system can be quite different from those of glycinate.
What Makes Magnesium Citrate Different?
1. It can help with occasional constipation
This is probably one of the main reasons people choose magnesium citrate over glycinate.
Magnesium citrate can draw water into the intestines, helping soften stools and encourage bowel movements.
So, if constipation is something you occasionally struggle with, you may have come across magnesium citrate while looking for ways to support your digestive health.
It's worth remembering that the effect depends on the dose. Ordinary magnesium citrate supplements aren't necessarily formulated or dosed to treat constipation, and persistent constipation should always be investigated.
2. It's well absorbed
One of the reasons magnesium citrate is so widely used in supplements is its good bioavailability.
Bioavailability is simply a way of describing how much of a nutrient is absorbed and becomes available for your body to use.
Research suggests that magnesium citrate is generally better absorbed than some other forms, particularly magnesium oxide.
This makes it a useful option for people looking to increase their magnesium intake.
3. It supports your everyday magnesium needs
Just like glycinate, magnesium citrate contributes to normal muscle function, energy metabolism, nervous system function and maintaining healthy bones.
Sometimes people assume that magnesium citrate is only for digestion, but that's not the case at all!
It's still magnesium, after all, and your body needs this mineral for so many important functions.
Is Magnesium Citrate Right for You?
If you're looking for a well-absorbed magnesium supplement and don't mind the possibility of softer stools, magnesium citrate could be a good choice.
However, if you're already prone to loose stools or digestive sensitivity, you may prefer to explore glycinate instead.
We stock a range of magnesium citrate options at EntirelyPure, including capsules and other formulations, so you can find something that fits comfortably into your routine.
Explore Our Magnesium Citrate Supplements
Magnesium Glycinate vs Citrate: Which One Should You Choose?
Here's where things get interesting.
Neither magnesium glycinate nor magnesium citrate is automatically better than the other.
And I think that's something really important to remember when choosing supplements.
We all have different bodies, different lifestyles and different nutritional needs.
What works beautifully for one person might not necessarily be the best choice for someone else.
Here's a simple breakdown to help you decide.
| Magnesium Glycinate | Magnesium Citrate | |
|---|---|---|
| Combined with | Glycine | Citric acid |
| Often chosen for | General magnesium support and evening routines | General magnesium support and digestive considerations |
| Absorption | Generally well absorbed | Well absorbed |
| Gentle on digestion? | Usually, yes | Can cause loose stools |
| Laxative effect? | Less likely | More likely |
| Supports normal muscles and nerves? | Yes | Yes |
| When can you take it? | Any time, often taken in the evening | Any time, preferably following product directions |
Our little tip: If you're struggling to decide, think about what you're hoping to get from your magnesium supplement.
If digestive comfort is particularly important to you, glycinate might be a more suitable starting point.
If you'd prefer a magnesium supplement that may also encourage bowel movements, citrate could be worth exploring.
Both are valuable options, and understanding their differences makes choosing a supplement much easier.
Magnesium Sprays and Flakes
Not everyone loves swallowing capsules, and that's absolutely fine!
Magnesium sprays, oils and bath flakes are popular options for people who enjoy incorporating magnesium-containing products into their self-care routines.
A warm bath with magnesium flakes after a long day can feel absolutely lovely.
It's worth noting that evidence for significant magnesium absorption through the skin is limited, so topical products shouldn't automatically be viewed as replacements, they work best alongside dietary magnesium or oral supplements.
But they can still be an enjoyable addition to a relaxing routine.
Curious about the different types?
Browse Our Magnesium Collection at EntirelyPure
One More Thing: Don't Forget to Check the Magnesium Content!
Here's something that can easily catch people out when buying magnesium supplements.
You might pick up one bottle labelled Magnesium Glycinate 500mg and another labelled Magnesium Citrate 400mg.
It's tempting to assume that the 500mg supplement contains more magnesium.
But that's not necessarily true!
You see, magnesium supplements contain magnesium bound to another substance, such as glycine or citric acid.
And the total weight of that compound isn't the same as the amount of actual magnesium you're getting.
This is where something called elemental magnesium comes in.
Elemental magnesium refers to the amount of magnesium itself, rather than the weight of the entire compound.
For example, a supplement containing 500mg of magnesium glycinate doesn't necessarily provide 500mg of elemental magnesium.
So, when comparing supplements, have a look at the nutritional information and check how much elemental magnesium you're actually getting per serving.
It's a small detail, but an important one!
And remember, more isn't always better. Taking too much supplemental magnesium can cause unpleasant digestive symptoms, and people with kidney problems or those taking certain medications should seek individual advice before supplementing.
Can You Take Magnesium Glycinate and Citrate Together?
This is a question that comes up quite often.
And the answer is that some people do choose to take more than one form of magnesium.
For example, you might come across supplements that combine different magnesium compounds in a single formula.
However, taking several forms doesn't automatically mean you'll experience greater benefits.
What matters is your overall magnesium intake, the amount of elemental magnesium you're consuming and whether supplementation is appropriate for your needs.
If you're considering combining magnesium products, it's worth checking their individual labels to make sure you're not unintentionally taking too much.
Sometimes, keeping things simple really is best.
Finding the Right Magnesium for You
Hopefully, magnesium feels a little less confusing now!
Whether you're drawn towards magnesium glycinate for its gentle nature or magnesium citrate for its digestive effects, both provide an essential mineral that plays a wonderful role in supporting our everyday health.
And that's really what we want you to take away from this.
Choosing supplements shouldn't feel overwhelming.
You don't need to know every scientific term or understand every complicated process happening inside your body.
Sometimes, having a little more information is all it takes to feel confident about making the right choice.
Discover Magnesium at EntirelyPure
At EntirelyPure, we know how important it is to have choices when it comes to looking after your wellbeing.
That's why we offer a wide variety of magnesium supplements from different brands, in different forms and formulations.
From magnesium glycinate and citrate to malate, L-threonate and topical magnesium products, there's plenty to explore.
Whether you're new to magnesium or looking to try a different form, we'd love to help you discover what's available.
Ready to explore your options?
Shop Magnesium Supplements at EntirelyPure
Because looking after yourself doesn't need to be complicated, and choosing your supplements shouldn't be either.
With love,
The EntirelyPure Team
Please note: This blog is for educational purposes and isn't intended to replace medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. Always follow the recommended directions on your supplement and seek professional guidance where needed.
