Magnesium citrate is a form of magnesium salt combined with citric acid, also known as citrate. A science-backed magnesium supplement that contains magnesium citrate supports overall whole body health and has particular benefits for cardiovascular function. By mass, it provides 16% elemental magnesium.
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Importantly, magnesium citrate is an organic salt because it's complexed with citrate and not a mineral such as chloride or oxygen. Compared to inorganic magnesium salts, organic magnesium salts are more bioavailable—but elemental magnesium levels are lower.
Indeed, one of magnesium citrate's biggest strengths is that it has high bioavailability because of its high solubility, and it's also affordable. Supplements with high bioavailability are more effective since the body can absorb them more easily. Supplementing with magnesium citrate is an effective way to help boost your magnesium levels.
Life Extension utilizes magnesium citrate to provide rapid uptake of elemental magnesium alongside magnesium oxide that’s been specifically formulated with timed-release microbeads for long-term release (over a six-hour time period) in its Extend-Release Magnesium supplement. We also offer a formula that utilizes magnesium citrate with magnesium oxide and magnesium succinate. Both these formulas support bone and cardiovascular health.
Note: some forms of magnesium citrate do have a laxative effect. These are usually labeled specifically for this purpose and tend to come in a powder that can be mixed in water to create an oral formula. Not all magnesium citrate formulas are intended to be laxative, however. Always follow the dosage on the label and avoid taking too much magnesium to avoid this laxative effect.
On the other hand, we have magnesium glycinate, which comes from a salt formed with glycine, as opposed to citrate. Glycine is an amino acid that functions as an inhibitory neurotransmitter. It's sometimes used as a standalone supplement to promote sleep. Thus, combining magnesium with glycine can boost its calming effects. Some studies also suggest that magnesium promotes head comfort.
Magnesium glycinate contains 14.1% elemental magnesium by mass. This means that in 1,000 mg, there is 141 mg of magnesium.
When it comes to magnesium citrate vs glycinate, which one prevails? It's really going to depend on your health needs and goals. Magnesium citrate is a more common choice if you want to maintain magnesium levels for general whole-body health. On the other hand, magnesium glycinate has less bioavailability but can have a calming effect. If your goal is to add magnesium to your "stress less" strategy, you might gravitate towards a formula with magnesium glycinate instead of citrate.
Aside from magnesium citrate and glycinate, magnesium is available in different forms that have their own specific percentages of elemental magnesium, as well as varying levels of bioavailability/absorption. Here are some of your options:
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Thorne, Pure Encapsulations, and MegaFood are among the magnesium brands our dietitians recommend most. See what else made the list, plus learn how to choose the right magnesium for your needs.
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Healthline’s dietitians evaluated the best magnesium supplements based on the following criteria:
The best form of magnesium to take depends on the desired benefit. For example, research indicates that magnesium citrate is the most effective form for treating constipation, whereas magnesium oxide may be better suited for those experiencing anxiety or migraine episodes.
Some forms of magnesium supplements are also better absorbed than others. For example, magnesium citrate is much better absorbed than magnesium oxide and may be more efficient at improving low magnesium levels in the body.
Magnesium citrate and magnesium glycinate serve different purposes.
Magnesium citrate is often used as a laxative and can be beneficial for addressing occasional constipation, while magnesium glycinate is known for its calming effects, making it a potentially effective choice for individuals looking to manage anxiety or improve sleep.
Research on magnesium supplements does not generally specify gender as a determining factor for choosing a specific form of magnesium. There isn’t a clear best magnesium for women.
Instead, the choice often depends on individual health needs and preferences. Various forms of magnesium can benefit both men and women. Consulting with a healthcare professional can help you determine the most suitable magnesium supplement for you.
There is no specific type of magnesium supplement that is universally considered the best for weight loss.
While some studies suggest that magnesium may indirectly support weight management by helping regulate blood sugar and metabolism, it’s not a standalone solution for weight loss.
Individuals looking to incorporate magnesium into their weight loss regimen should consult with a healthcare professional for personalized advice.
Magnesium is an essential nutrient found in a variety of whole foods. However, some people may need help getting enough magnesium on a daily basis.
Supplements may be a good option for people who don’t meet their needs through diet alone, or for those with specific health concerns, such as anxiety, occasional constipation, migraines, and trouble sleeping.
Because the FDA doesn’t regulate supplements the same way that it regulates medications, it’s important to choose reputable brands that have undergone quality testing. To make your decision simpler, you can select a product from the list above.
If you’re unsure how much to take or which type is most appropriate for your needs, you can speak with a healthcare professional for a specific recommendation.
Contact us to discuss your requirements of magnesium oxide powder. Our experienced sales team can help you identify the options that best suit your needs.