Magnesium is an essential mineral for various bodily functions, and there are multiple forms it can be taken as a supplement. Two of the most popular are magnesium bisglycinate and magnesium citrate , each with unique properties and specific benefits. In this article, we'll explore the key differences between the two options to help you choose the best one for your needs.
What is magnesium and why is it essential for the body?
Magnesium is a fundamental mineral involved in more than 300 biochemical reactions in the body. It is crucial for:
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The functioning of the nervous and muscular system .
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Energy production at the cellular level .
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Protein synthesis and DNA .
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Maintaining strong bones and teeth .
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Regulation of blood glucose and blood pressure .
A magnesium deficiency can cause symptoms such as fatigue, muscle cramps, insomnia, anxiety, and even cardiovascular problems. To ensure adequate intake of this mineral, many people turn to magnesium supplements in various forms.
What is magnesium bisglycinate?
Magnesium bisglycinate is a form of magnesium bound to two molecules of glycine , an amino acid with calming effects. This combination improves its absorption and reduces the risk of digestive discomfort compared to other forms of magnesium.
Benefits of magnesium bisglycinate:
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High bioavailability and easy absorption.
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Promotes muscle relaxation and post-exercise recovery.
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It contributes to the reduction of stress and anxiety.
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It can improve the quality of sleep.
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It is an ideal option for people with sensitive stomachs.
What is magnesium citrate?
Magnesium citrate is a form of magnesium combined with citric acid , which facilitates its absorption and solubility in water. It is one of the most commonly used options for treating occasional constipation due to its mild laxative effect.
Benefits of magnesium citrate:
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High bioavailability and rapid absorption.
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It promotes digestion and helps with intestinal transit.
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It may be helpful in preventing the formation of kidney stones.
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Suitable for people with a tendency to mild or chronic constipation.
Key differences between bisglycinate and magnesium citrate
Both forms of magnesium are effective, but each has unique characteristics that make them better suited for different purposes.
1. Bioavailability and absorption
Magnesium bisglycinate and citrate have a higher absorption rate compared to other forms of magnesium, such as magnesium oxide. However, bisglycinate is better tolerated digestively and less likely to cause intestinal discomfort.
2. Effects on the nervous and muscular system
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Magnesium Bisglycinate : Ideal for muscle relaxation, stress reduction and improved sleep.
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Magnesium citrate : May be helpful in relieving muscle cramps and maintaining proper electrolyte balance, but with a more digestive focus.
3. Digestive and laxative benefits
Magnesium citrate is known for its mild laxative effect, making it recommended for people prone to constipation. Bisglycinate, on the other hand, does not have this effect and is a better option for those seeking magnesium without impacting bowel function.
4. Indications according to individual needs
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If you're looking to calm your nervous system, reduce stress, and improve sleep , bisglycinate is the best option.
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If you need to aid digestion and relieve constipation , magnesium citrate is more recommended.
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For athletes or people with high physical demands, both options can be useful depending on their specific needs.
How to choose the best type of magnesium for you?
When selecting a magnesium supplement, it is important to consider:
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Main objective
Looking for relaxation, digestive support, or muscle recovery?
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Digestive tolerance
If you have a sensitive stomach, bisglycinate may be the best option.
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Method of administration
Magnesium citrate dissolves better in water and may be easier to consume.
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Recommended dose
The recommended daily amount varies depending on age and lifestyle. It's advisable to consult a healthcare professional to determine the appropriate dose.
Possible side effects and contraindications
Both forms of magnesium are generally safe when taken in appropriate doses. However, in some cases, side effects may occur:
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Magnesium bisglycinate : May cause drowsiness at high doses.
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Magnesium citrate : Its laxative effect can cause diarrhea if consumed in excess.
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Drug Interactions : People taking diuretics, antibiotics, or blood pressure medications should consult a doctor before taking magnesium supplements.
Conclusion
Magnesium bisglycinate and citrate are two highly bioavailable options that offer distinct benefits. The best choice will depend on your individual needs: bisglycinate is ideal for relaxation and nervous system well-being, while citrate is more beneficial for digestion and bowel movement.
For those seeking a high-quality magnesium supplement, Pleniage offers options formulated to maximize its benefits. Products like Pleniage Energy Pro , designed to improve vitality, can complement a balanced diet and healthy lifestyle.
