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Magnesium Glycinate vs Citrate: Difference, Benefits and Side Effects

Overview 

Magnesium is a mineral that is required for the body’s natural bone structure. People gain magnesium through their diets, but if magnesium contents are very low, magnesium medications may be required. Fractures, hypertension, blocked arteries, genetic cardiovascular problems, diabetes, and stroke have all been connected to insufficient magnesium quantities in the system.

The word “fibre” comes to mind when thinking about foods rich in magnesium. Magnesium deficiency is common in the UK. Before you go for a pill, keep in mind that a few portions of magnesium-rich meals each day might be enough to satisfy your daily requirements. Sources include nuts, seeds, whole grains, beans, green vegetables, milk, yoghurt, and fortified meals.

One ounce of almonds provides 20% of an adult’s daily magnesium requirement. Magnesium can be found in water (tap, mineral, or bottled). Magnesium is also included in several laxatives and antacids. Magnesium is found in excess in fibre-rich meals. Milk goods and coffee are some of the other forms.

Magnesium can also be found in “hard” water, which has a substantial mineral concentration. Magnesium is widely used to treat constipation, indigestion, low magnesium levels, pregnancy issues such as pre-eclampsia and eclampsia, and a specific form of abnormal heart rhythm. We are about to talk about Glycinate vs Citrate.

Magnesium Glycinate

Magnesium glycinate is a chemical made up of magnesium and the amino acid glycine. People handle magnesium glycine effectively, according to research, and it appears to have few negative consequences. This implies it might be an excellent choice for persons who need greater amounts of magnesium or who have problems with other forms of magnesium.

Citrate of magnesium

Magnesium citrate is a common magnesium supplement. It’s a common supplement element, and it looks to be simpler for the system to digest than other types. Magnesium citrate was shown to assimilate better than magnesium oxide and magnesium chelate in a study of 46 people conducted in 2003. Constipation can also be treated with magnesium citrate. This may result in unfavourable digestive adverse effects, such as diarrhoea, in some individuals.

Health Benefits Magnesium Glycinate

Magnesium is a substance that is essential for mind, cardiovascular and skeletal muscle health. Magnesium glycinate is the magnesium salt of glycine, an amino acid, and is the most commonly used supplementation to boost magnesium levels.

This common shortage is caused by harmful changes in eating patterns, current food processing techniques, and soil nutritional characteristics. However, there seems to be a variety of methods to incorporate magnesium-rich foods. Calcium supplements may become more important when magnesium intake declines.

The ensuing mineral imbalance might add to the harmful consequences of magnesium shortage. Magnesium is necessary for cell activity. Magnesium supplements have been shown to provide a number of advantages, including:

  • Magnesium is widely used to treat constipation, indigestion, low magnesium levels, and pregnancy issues.
  • Such as pre-eclampsia and eclampsia, and a specific form of abnormal heart rhythm.                                      
  • It may not have as many adverse symptoms as other kinds of magnesium, such as an uncomfortable stomach or irritable bowels.                                                                                                                      
  • Magnesium Glycinate is a helpful supplement for patients recuperating from bariatric surgery or anybody concerned about their magnesium intake.                                                                         
  • Before using magnesium glycinate, anyone with renal problems should talk to their doctor. Excess magnesium might be difficult to excrete if you have kidney issues.

Health Benefits of Magnesium Citrate

The mineral magnesium has been dubbed “the forgotten electrolyte.” Magnesium, like sodium, potassium, and calcium, is a positive charge ion (cation) in the body, where it facilitates and regulates muscle action. Magnesium is the body’s fourth most common cation, and it may be discovered in every tissue.

Magnesium citrate is a kind of magnesium that is commonly used as a supplement. Magnesium citrate is an ionic molecule that combines positive magnesium ions and negative nitrate ions, which are the same negative ions that interact with positive hydrogen ions to generate citric acid.

Magnesium citrate is an excellent supply of magnesium ions, which are required by the body. Magnesium is required by all of the body’s tissues. It produces energy by interacting with nucleic acids and is found in over 300 enzyme networks that control protein synthesis, nerve and muscle signal transfer, heart rate, sugar levels, and other processes. Magnesium citrate has many health advantages, including:

Management of Digestion

The intestines discharge water into the stool when magnesium citrate is taken. Diarrhoea and inconsistency are relieved by softening the stool. Magnesium citrate is a gentler magnesium molecule than some of the other magnesium compounds, and it’s the active element in a lot of commercialized laxatives.

Help for Muscles and Nerves

Magnesium is required for the correct functioning of muscles and neurons. Magnesium ions, together with calcium and potassium ions, are responsible for causing muscles to tense and allowing neurons to transmit electrical impulses across the body.

Bone Density

Magnesium citrate aids in the regulation of calcium transfer across cell membranes, which is important for bone formation. The bones also serve as a magnesium storage facility for the organism. The bones contain around 60% of the total magnesium in the body.

Cardiovascular Health

Magnesium regulates the transmission of the electrical impulses that govern the heart’s timing, which aids to maintain the heartbeat normal. Arrhythmia is routinely treated with magnesium citrate. Arterial rigidity is a dangerous factor for atherosclerosis, which can lead to heart difficulties. Magnesium citrate reduces the danger by making the arterial walls more elastic.

Has Magnesium Any Side Effects?

Though magnesium supplementations are usually regarded as safe, you should see a physician before using them, particularly if you have a health problem. People who use certain diuretics, cardiac medicines, or antibiotics could be at risk from the nutritional supplement. Many individuals who take magnesium tablets don’t have any adverse side effects, but they can cause diarrhoea, nausea, and vomiting in some people, particularly when used in excessive quantities. It’s worth noting that those with renal problems are more likely to have negative effects from magnesium supplementation.

Conclusion

Magnesium is a substance that occurs naturally in our systems and is harmless to consume for the majority of individuals. Magnesium citrate may be beneficial if you are susceptible to diarrhoea.

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