Both magnesium glycinate and magnesium citrate are popular forms of magnesium but each have different uses and benefits. Magnesium glycinate is generally recommended for calm, sleep and stress relief. Whereas, magnesium citrate is given for relief of migraines and constipation, please see the key differences in the table below:
Difference between magnesium citrate and glycinate
| Magnesium Citrate | Magnesium Glycinate |
| magnesium is bound to citric acid | bound to glycine (amino acid) |
| highly absorbable | highly absorbable/ gentle on stomach |
| constipation relief, laxative effect, migraines, deficiency correction | anxiety relief, sleep support, anti-stress support, muscle recovery |
| in high doses, may cause diarrhea and stomach upset | high doses may cause fatigue and headache |
| cheaper to purchase | often more expensive |
Magnesium Citrate effects on constipation and migraines
CONSTIPATION: Magnesium citrate functions as an osmotic laxative by drawing water into the small intestine through osmosis, which softens the stool and facilitates its passage. The increased fluid volume also creates pressure against the intestinal walls, stimulating peristalsis—the natural, wave-like muscle contractions that move waste through the colon.
Due to its high solubility, magnesium citrate typically produces a bowel movement within 30 minutes to 6 hours following consumption.
MIGRAINES: Magnesium plays a critical role in nerve function and blood vessel regulation. Research suggests that many individuals who experience migraines exhibit lower levels of magnesium in the brain and spinal fluid. Migraines are often triggered by Cortical Spreading Depression (CSD), a wave of brain signaling that can produce visual and sensory disturbances (auras). Magnesium aids in the interruption of this process.
Furthermore, magnesium acts as a regulator of NMDA receptors, which are involved in pain signaling; low magnesium levels can lead to overactive receptors and increased pain sensitivity. Magnesium also helps prevent the narrowing of blood vessels (vasoconstriction) in the brain caused by the release of serotonin, a common trigger for migraine pain. Additionally, it inhibits the release of Substance P and glutamate, chemicals that transmit pain signals in the central nervous system.
Magnesium glycinate helps in stress inhibition, sleep and calming of brain and muscles
Magnesium glycinate is highly effective for mental and physical relaxation because it is joined with glycine. This combination supports sleep and anxiety relief by increasing levels of GABA (gamma-aminobutyric acid). GABA is the brain’s “calming” chemical, which slows down excessive nerve activity and calms a racing mind. Magnesium glycinate is highly bioavailable, allowing it to cross the blood-brain barrier and regulate the body’s stress response, thereby preparing the nervous system for deep, restorative rest.
Physically, magnesium glycinate serves as a calcium antagonist, which facilitates muscle recovery and prevents cramps. Calcium causes muscles to contract; magnesium allows the fibers to relax. Magnesium glycinate assists protein synthesis and reduces inflammatory markers, which in turn aids tissue repair. Its superior absorption ensures that more elemental magnesium reaches the muscle cells, making it an ideal “calming agent” for both the brain and the musculoskeletal system.
FAQs
Can I take both magnesium citrate and magnesium glycinate?
Yes both magnesium citrate and magnesium glycinate can be taken together, the total dose should not exceed the RDA values and given at different times. Only a health professional can decide the use, interactions, dosage and efficacy of doing so.
Can you take magnesium citrate while pregnant for constipation?
Magnesium citrate is often used to cure pregnancy for constipation, as it brings water into intestines and loosen the stool. However, it is essential to consult your Doctor to determine its dosage and to determine thats its safe according to your specific health condition.
How quickly does magnesium citrate works?
Magnesium citrate takes from 30 minutes to 6 hrs to start the bowel movement and its effects can last several hours until it flushes out the bowels. This time actually depends also upon several factors, like hydration level etc. It is strongly advised to drink atleast 1 glass of plain water with its dose, and keep hydrated.
