Magnesium Glycinate vs Citrate: Comparison and Benefits

Recognizing the vital role of Magnesium in promoting women’s health, this article explores the multifaceted world of this essential mineral. Magnesiun Glycinate vs. Magnesium Citrate: We look at the unique properties of Magnesium Glycinate, a particularly well-absorbed form, it’s Benefits, and compare its efficacy to the widely employed Magnesium Citrate. Our aim is to empower women with the knowledge necessary to make informed choices regarding magnesium supplementation, to make way for a healthier and more vibrant life.

In the complex network of women’s health, magnesium stands out as a thread woven throughout, influencing a multitude of crucial processes. From regulating nerve impulses to facilitating muscle function and supporting bone density, this versatile mineral plays a pivotal role in maintaining optimal well-being. Yet, despite its significance, magnesium deficiency remains alarmingly prevalent among women, often manifesting in a cascade of undesirable symptoms like chronic fatigue, anxiety, muscle cramps, and sleep disturbances.
Let’s see what there is to know! Of course, feel free to jump right ahead to read about the Benefits of Magnesium Glycinate and Magnesium Citrate.

The Magnesium Deficiency Dilemma

Studies suggest that around 75% of American women fall short of their recommended daily magnesium intake. This deficit arises from a confluence of factors, including hormonal fluctuations, stress, and certain medications. Unfortunately, the consequences of this imbalance are far from subtle, manifesting in a range of undesirable symptoms that can significantly impact quality of life.

Solution for Magnesium Deficiency

The good news is that magnesium deficiencies are readily addressable through dietary modifications and supplementation. Among the various magnesium forms available, two distinct contenders emerge: Magnesium Glycinate and Magnesium Citrate. Understanding their respective strengths and limitations is crucial for making an informed choice.

Magnesium Glycinate Benefits

This form boasts a high absorption rate, allowing your body to readily benefit from its nutrient bounty. This translates to fewer digestive side effects, making it a gentle option for even sensitive stomachs. Moreover, the glycine amino acid attached to the magnesium facilitates its passage across the blood-brain barrier, potentially promoting relaxation and restful sleep. This calming effect makes Magnesium Glycinate a popular choice for those struggling with stress and insomnia.

Magnesium Glycinate Dosage for Sleep

Aim for 200-400mg of elemental magnesium before bedtime. Popular brands for Magnesium Glycinate Supplements include Natural Vitality Calm, Pure Encapsulations, and these Vegan Safe Capsules.

Magnesium Citrate Benefits

While not as readily absorbed as its glycinate counterpart, Magnesium Citrate still packs a punch. Its ability to be quickly assimilated in the intestines makes it a beneficial choice for individuals requiring prompt magnesium repletion. However, be mindful of its potential laxative effect, which may not be ideal for everyone. Magnesium Citrate is generally more budget-friendly, making it an attractive option for those on a tighter budget.

Magnesium Citrate Benefits

– Digestive Aid: Safe and effective short-term remedy for constipation

– Nervous System, Muscle & Bone Support

– Magnesium Citrate is budget friendly

– Popular Choices: Thorne, Now Supplements, and Pure Encapsulations

Comparison: Magnesium Glycinate vs Magnesium Citrate

Which is better? It depends.
The truth is, there’s no one-size-fits-all answer. If you’re looking for a gentle, sleep-promoting magnesium with high absorption, Magensium glycinate is your champion. For those on a budget who need a quick magnesium boost (and don’t mind a little digestive drama), Magnesium citrate might be a good fit.

Bonus: Powder vs. Pills

Powdered magnesium is gaining popularity, and for good reason! It can be easily added to smoothies, drinks, or even sprinkled on your food. This can be helpful for people who struggle swallowing pills or prefer a more natural approach. Popular powdered options include Natural Vitality Calm, Doctor’s Best, and Thorne.


Before starting any new supplement, it’s always best to consult your doctor, especially if you have any underlying health conditions or take medications.

Final Thoughts:

Magnesium is a powerful tool for women’s health, and figuring out the right form for you is a journey of self-discovery. Whether you choose the gentle giant, magnesium glycinate, or the quick-acting fighter, magnesium citrate, remember to listen to your body and find what works for you. So, get your magnesium, embrace the mineral magic, and say goodbye to stress and hello to a happier, healthier you!

P.S. There are other magnesium forms like malate, taurate, or threonate available. We plan to have an informative blog post about those forms available soon.

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