What is the difference between glycinate and citrate

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So here is your in-depth guide on the difference between magnesium glycinate vs. Magnesium is one of the most abundant minerals in the human body.

Indeed, it is also one of the most common minerals on earth. Our bodies need magnesium to complete over enzymatic reactions in the body.

Magnesium may help :. What is more, your ability to absorb nutrients like magnesium can decrease the older you get and can be compromised if you have a condition like IBS. Thus, numerous people are turning to magnesium supplements to improve some of the most common and frustrating symptoms that seem to turn up in adulthood. Why might you take magnesium for menopause?

Menopause is a natural phase that every woman will reach at some point in her life. Whether you come by it naturally or medically, menopause is often accompanied by several that is, numerous uncomfortable symptoms that can make this near-decade of life a challenge. Many of the symptoms that magnesium supplements may help to relieve are common in perimenopausal and menopausal women.

Thus, women often try magnesium supplements if they are struggling with symptoms like fatigue, headaches, constipation, moodiness, and depression. Intriguingly, women are prone to developing heart disease , and this risk increases after menopause. Estrogen is thought to be cardioprotective , meaning that it is good for the heart.

Because magnesium helps regulate heart rate and blood pressure, healthy magnesium levels may help ward off heart problems down the road. People often get stumped over which magnesium supplement they should take. This is because there are different formulations that may offer various benefits. The most common magnesium supplement formulations include magnesium glycinate and magnesium citrate.

You may also stumble across magnesium oxide, but this type of magnesium is often poorly absorbed and can have a strong laxative effect on the body.

Indeed, this is the ingredient in laxative medications like Milk of Magnesia. Magnesium glycinate supplements are quite common and are a popular choice among magnesium supplements because they are well-tolerated by the body.

This formulation often has less of a laxative effect than other types of magnesium. This supplement contains glycine, an amino acid that works synergistically with the neurotransmitters in your brain.

Studies show that glycine helps promote neurotransmitters like GABA , which can make you feel calmer and improve sleep. Incidentally, magnesium glycine also helps lower inflammation and improves blood sugar levels, which are issues for many women throughout their lifespan.

Like magnesium glycinate, magnesium citrate is also well absorbed by the body. It contains citrate, which is an organic salt. It is often the preferred choice for people who struggle with constipation because it has a mild laxative effect while also helping with migraines and muscle aches. Because it is a salt, citrate helps pull water back into your intestine to help soften stool so that it may pass more easily through the body. You may encounter several other combinations of magnesium in the vitamin and supplement aisle of your local pharmacy or supermarket.

And, you can often find magnesium in other supplements, including multivitamins. However, diet is actually the primary way most of us get magnesium. It is abundant in the following foods:.

Because of processing methods and possibly due to changes in agricultural practices, mineral content in foods may be declining. Thus, even if you do eat a diet full of magnesium-rich foods, you may still need a supplement. Given what we have seen about this essential mineral, it would appear that magnesium and menopause should go hand in hand.

However, not all people require magnesium supplementation. With that being said, magnesium supplements are usually safe for most people to take, and there is little risk of having hypermagnesemia a state where your magnesium levels are too high. If you do take too much magnesium, you are likely to experience diarrhea and an upset stomach.

In rare cases, it may lead to poor kidney function, muscle weakness, and irregularities in your heart rate and rhythm. The molar mass of this compound is This compound is available as a powder. One molecule of Magnesium citrate contains magnesium cation and citrate anion in the ratio of But in some cases, such as trimagnesium citrate compound, it is also known as magnesium citrate.

Hence, it is a common term for magnesium salts of citrate. When compared to other forms of magnesium salts citrate, magnesium citrate is more water soluble and is less alkaline.

Most of the times, Magnesium citrate is supplied as a tablet or a liquid for oral use. The commercially available forms of Magnesium citrate are known as Citrate of Magnesia, Citroma, etc.

Magnesium citrate is used as a supplement of magnesium. Apart from using it as a dietary supplement, it is used as a food additive as well. Magnesium citrate works by attracting water from tissues via osmosis. When it is in the intestine, it can attract enough water that is helpful in avoiding constipation, bowel irregularity or bowel evacuation. However, there are some side effects reported.

Ex: diarrhoea, abdominal cramps, electrolytic imbalance inside the body, vomiting, etc. Magnesium glycinate and Magnesium citrate are compounds derived from different parent compounds by forming magnesium salt of those compounds.

Both these compounds are very important as magnesium supplements and are used as medication as well. The difference between Magnesium glycinate and Magnesium citrate is that Magnesium glycinate acts by absorbing into the body in the form of amino acid whereas Magnesium citrate works by attracting water from tissues via osmosis. PubChem Compound Database, U. National Library of Medicine.