Magnesium Deficiency Symptoms & Best Supplement Forms: Glycinate vs Citrate

Magnesium Deficiency Symptoms & Best Supplement Forms: Glycinate vs Citrate

Magnesium Deficiency: Recognising the Symptoms of Low Magnesium

What are the symptoms of low magnesium? In both mild and moderate cases, signs can be subtle yet impactful. Common symptoms of low magnesium in the body include muscle cramps, fatigue, irregular heartbeat, anxiety, and poor sleep quality1. If you experience frequent headaches, numbness, or tingling, you might also be deficient in this essential mineral.

Many people don’t realise that low magnesium levels can also affect blood sugar control and bone health over time2. That’s why recognising the symptoms of low magnesium early is crucial for overall well-being.

Should You Consider a Magnesium Supplement?

If your diet lacks sufficient magnesium-rich foods like leafy greens, nuts, and legumes, a magnesium supplement might help bridge the gap. For many, magnesium tablets offer an easy way to improve energy, reduce stress, and support sleep and muscle function3.

But with so many types available, what is the best form of magnesium to take? Let’s compare two of the most popular options: magnesium glycinate and magnesium citrate.

Magnesium Glycinate vs Citrate: Key Differences

Wondering whether to take magnesium glycinate vs citrate? Here’s a breakdown of their unique benefits:

  • Magnesium citrate is known for its high bioavailability and mild laxative effect, making it great for constipation relief and general supplementation4.
  • Magnesium glycinate, on the other hand, is chelated with glycine—an amino acid that promotes calmness and better absorption without gastrointestinal discomfort5.

This leads many people to ask: Is it better to take magnesium citrate or magnesium glycinate? The answer depends on your health goals and how your body reacts to each form.

Which Type of Magnesium Is Best for You?

When comparing magnesium glycinate vs citrate for sleep, glycinate tends to be the better option. Glycine acts as a neurotransmitter that supports deep sleep and relaxation, making magnesium glycinate ideal for nighttime use6.

However, if your main issue is sluggish digestion, magnesium citrate may be more effective.

Still unsure? Let’s reframe the question: Should I take magnesium glycinate or magnesium citrate? If you’re looking for gentle, calming effects—especially to support mood or sleep—choose glycinate. If you’re seeking better bowel movement and general magnesium intake, citrate is a reliable choice.

Best Magnesium for Leg Cramps: Glycinate or Citrate?

Leg cramps are a common symptom of low magnesium. So, which is better for leg cramps, magnesium citrate or magnesium glycinate? Both can help, but many experts favour magnesium glycinate because of its calming effect on muscle nerves and superior absorption7.

That said, if you also experience constipation or prefer a more budget-friendly option, magnesium citrate can still be a helpful alternative.

Conclusion: Choose Wisely, Live Better

So, which type of magnesium is best? Ultimately, the best choice depends on your needs—whether it’s better sleep, reduced cramps, or improved digestion. Talk with your healthcare provider and consider starting with small doses to observe how your body responds.

For more insights on natural health, lifestyle upgrades, and trusted supplement tips, visit our website: www.betterness.nz.

References

  • 1 National Institutes of Health: Magnesium — Fact Sheet for Health Professionals
  • 2 DiNicolantonio, J.J., et al. (2018). Magnesium deficiency and increased inflammation. Open Heart. Link
  • 3 Barbagallo, M., Dominguez, L.J. (2010). Magnesium and aging. Curr Pharm Des. PubMed
  • 4 Walker, A.F., et al. (2003). Magnesium citrate found more bioavailable than other magnesium salts in randomised, double-blind study. PubMed
  • 5 Schuette, S.A., et al. (1994). Bioavailability of magnesium amino acid chelate. PubMed
  • 6 Wienecke, T., et al. (2016). Magnesium and sleep quality. Sleep Health Journal. Link
  • 7 Newhouse, I.J., Finstad, E.W. (2000). The effects of magnesium supplementation on exercise performance. Clin J Sport Med. PubMed

Disclaimer: The information shared in this post is intended for general informational and educational purposes only. It does not constitute professional advice of any kind (including but not limited to medical, legal, financial, or lifestyle recommendations). Readers should always consult a qualified professional before making decisions based on any content presented here.

Originally published on Betterness.nz — empowering better living through insights, experiences, and natural wellness knowledge.

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