If you’ve taken magnesium before, there’s a good chance it was magnesium citrate since it’s the most popular type.
Magnesium glycinate comes second on the list of the most popular forms of this supplement, and both have their unique benefits.
But here’s the thing: taking two different forms at the same time doesn’t necessarily mean you’ll reap double the benefits.
If you’re ready to become a magnesium expert and optimize your supplement routine, join me as I explore whether or not you should take glycinate and citrate together. Let’s dive in!
A Quick Overview of Magnesium Glycinate and Citrate
Before we get further into the article, here’s a quick overview of the differences and effects of magnesium glycinate and citrate.
Magnesium Glycinate and Citrate Info
|Magnesium Form||Description||Key Benefits|
|Magnesium Glycinate||Chelated form of magnesium with glycine||Improved sleep quality|
|Potential reduction in the risk of cardiovascular disease|
|Enhanced bioavailability when combined with glycine|
|Magnesium Citrate||Combination of magnesium and citric acid||Improved digestion and relief from constipation|
|Potential benefits for energy production and muscle function|
|Good general magnesium supplement|
|Taking Together||Generally safe to take together||No evidence of additional benefits, but broader spectrum of benefits possible|
|Recommended Dosage||Around 300mg for women, 400mg for men||If taken together, aim for 200mg of each form to avoid exceeding total dosage|
|Individual Choice||Depends on individual needs and goals||Taking one type is usually sufficient, unless specific conditions require both|
Now, let’s get into some more detailed data about all these key points.
What is Magnesium Glycinate?
Amino acids and magnesium mixtures are rather popular, and magnesium glycinate is probably the best.
Magnesium glycinate is a chelated form of magnesium. That is why this essential mineral has improved characteristics after binding with glycine compared to some other forms of magnesium.
Glycine, a non-essential amino acid, stimulates the brain and is a good supplement for conditions related to the brain/central nervous system, like stroke and amnesia.
Glycine and magnesium together achieve better bioavailability than both alone.
Benefits of Magnesium Glycinate Supplements
In my opinion, improved sleep quality is one of the most significant benefits of magnesium glycinate. Although magnesium, in general, is beneficial for sleep, this type has been shown to improve the quality and duration of sleep the most. This makes it a popular supplement for individuals who struggle with sleep issues.
Magnesium glycinate may reduce the risk of cardiovascular disease in two ways. (1) The first is a direct positive impact on the functioning of the heart, and the second is due to the reduction of anxiety and stress, which are among the leading causes of chronic heart diseases, such as angina pectoris.
Calcium is considered paramount for bone density and reducing the risk of osteoporosis, but calcium is not so beneficial without magnesium.
What is Magnesium Citrate?
Magnesium citrate is a type of magnesium supplement that is composed of magnesium and citric acid. It is a combination of magnesium, an essential mineral that our bodies need to function, and citrate, a salt naturally found in lemons, limes, oranges, and grapefruits. Combining these two ingredients creates a highly bioavailable supplement and easily absorbed by the body.
Citric acid has many uses in numerous industries, including food, beverages, and pharmaceuticals. It is commonly used as a flavoring agent, a pH adjuster, and a chelating agent that prevents spoilage and discoloration.
Mg citrate is the most popular type and is considered a general magnesium supplement.
Benefits of Magnesium Citrate Supplements
Magnesium citrate supplements offer a variety of potential benefits for our overall health and wellness. To avoid repeating all the benefits it has in common with glycinate, such as heart health, better sleep, reduced tension and anxiety, I will focus on what citrate can be especially useful for – improved digestion. (2)
Magnesium citrate can help regulate bowel movements, so doctors and dietitians recommend it for those experiencing constipation. It softens the stool, so you will find it as an ingredient on the label of many commercially available laxatives.
This type of magnesium, as well as others, is involved in energy production and muscle function, so if you are a regular gym-goer or athlete, use it.
Is it Safe to Take Magnesium Glycinate and Citrate Together?
Yes, it is generally safe to take magnesium glycinate and citrate together. These two forms of magnesium are compatible and can be taken together without any adverse effects.
It is crucial to remember that you should stay within the recommended dosage, around 300mg for women and 400mg for men. (3) This means you should take 200mg of each of these two types if you take them together and not 400mg, which will be 800mg in total. Otherwise, you will probably experience side effects, primarily diarrhea.
Will Taking Magnesium Glycinate and Citrate Together Lead to Additional Benefits?
No reliable research indicates that taking magnesium glycinate and citrate together brings additional benefits. Maybe it won’t be a classic synergistic effect, but combining different forms of magnesium can provide a broader spectrum of benefits.
Each form of magnesium has unique characteristics and benefits, you can still make them more effective overall. For example, if you have digestion and sleep problems, it makes sense to combine glycinate and citrate.
Should You Take Both Together or Is Only One Type of Magnesium Supplement Enough?
The decision largely depends on individual factors. Taking both supplements together may be advantageous if you have a specific health condition. The same goes for a deficiency that requires higher doses of magnesium.
However, if you are simply looking to supplement your diet with magnesium, taking only one type is usually enough – between citrate and glycinate, choose the one with more appealing benefits for you.
At the end of the day, whether or not you should take magnesium glycinate and citrate together depends on your individual needs and goals.
In most cases, it will be perfectly safe for you and potentially beneficial, so if you want to try it, go ahead – just stay within the recommended dose.
As a personal trainer, I always encourage my clients to listen to their bodies and work with a qualified healthcare professional to create a personalized supplement regimen.