The key difference between Magnesium Citrate Malate and Glycinate is that in Magnesium Citrate Malate, magnesium is combined with citric acid and malic acid to aid magnesium absorption by enhancing solubility, while in Magnesium Glycinate, magnesium is combined with glycine to increase the absorption and bioavailability.
Magnesium is essential in various bodily functions, including muscle and nerve function, bone health, and energy production. It is involved in hundreds of enzymatic reactions in the body and is necessary for the muscles, nerves, and the cardiovascular system to function properly. Symptoms of magnesium deficiency include loss of appetite, nausea, fatigue, vomiting, muscle cramps, and abnormal heart rhythm. Common reasons for magnesium deficiency may be frequent alcohol use, chronic diarrhea, excessive urination due to diabetes, malnutrition, and malabsorption due to enteric disease. Excessive magnesium levels are not typical since kidneys are eliminating the excess.
Magnesium Citrate Malate is a salt mixture used in supplements as a source of magnesium, containing 12-15% of magnesium. Magnesium Glycinate is a magnesium glycine salt used as a dietary supplement to treat magnesium deficiency. Before taking a magnesium supplement, it is important to consult a doctor or pharmacist regarding allergies since these products may contain inactive ingredients, which can cause allergic reactions or other problems.
CONTENTS
1. Overview and Key Difference
2. What is Magnesium Citrate Malate
3. What is Magnesium Glycinate
4. Similarities – Magnesium Citrate Malate and Magnesium Glycinate
5. Magnesium Citrate Malate vs. Glycinate in Tabular Form
6. Summary – Magnesium Citrate Malate vs. Magnesium Glycinate
What is Magnesium Citrate Malate?
Magnesium Citrate Malate is a mixture of salts that contain magnesium, citrate, and malate. It contains 12-15% magnesium and is frequently found in food supplements that intend to provide magnesium. Magnesium activates enzymes necessary for several events. Citric acid is a weak organic acid found naturally in citrus fruits and is added to magnesium supplements to help absorb magnesium in the gastrointestinal tract. Citric acid enhances the solubility of magnesium, making it easier for the body to absorb. Malic acid is another organic acid found in various fruits, including apples. It also assists in the absorption of magnesium. In addition, Malic acid is also important for energy production and muscle function, making it a valuable component in magnesium supplements.
Therefore, the supplementation of Magnesium Citrate Malate supports the metabolism of carbohydrates, amino acids, and fats, promotes cardiovascular health, and helps calcium metabolism and bone mineralization. In addition, it also helps to utilize vitamins such as vitamin B6, vitamin C, and vitamin E. Compared to other forms, the bioavailability of Magnesium Citrate Malate is comparatively higher.
What is Magnesium Glycinate?
Magnesium Glycinate is a magnesium glycine salt used as a dietary supplement to treat magnesium deficiency. Magnesium Glycinate is a combination of magnesium and alpha-amino acid known as glycine. This specific chemical structure makes Magnesium Glycinate more bioavailable than other forms since it easily passes through the small intestine. Due to the high bioavailability, the body absorbs and utilizes a significant portion of the magnesium in the supplement. This makes it an excellent choice for individuals with magnesium deficiencies.
Furthermore, Magnesium Glycinate is less likely to cause digestive discomfort, including diarrhea, due to the lower laxative effect. Therefore, taking Magnesium Glycinate has various benefits, such as relieving anxiety, promoting bone health, managing blood sugar, improving cardiovascular health, and reducing pain.
Figure 01: Chemical Structure of Magnesium Glycinate
Magnesium Glycinate is available in various forms and formulations. Extended-release or enteric-coated capsules or tablets should not be crushed or chewed, while chewable tablets should be chewed thoroughly before swallowing. Furthermore, it is advisable to use the supplement with a meal to reduce stomach upset and diarrhea. In addition, taking the medication regularly and at the same time each day is also important.
What are the Similarities Between Magnesium Citrate Malate and Glycinate?
- Magnesium Citrate Malate and Magnesium Glycinate are known for their high bioavailability.
- These forms are generally well-tolerated and are less likely to cause digestive discomfort.
- Besides, both are important for supporting muscle and nervous system function.
- Both forms contribute to relaxation and better sleep.
- They are important for cardiovascular health and maintaining bone health.
What is the Difference Between Magnesium Citrate Malate and Glycinate?
Magnesium citrate malate and magnesium glycinate are two distinct forms of magnesium supplements, and they differ in several ways. Magnesium in Magnesium Citrate Malate is combined with citric acid and malic acid to aid magnesium absorption by enhancing solubility. In contrast, magnesium in Magnesium Glycinate is combined with glycine to increase absorption and bioavailability. Thus, this is the key difference between Magnesium Citrate Malate and Glycinate.
The citric in Magnesium Citrate Malate is involved in the Krebs cycle, and malic acid is known to support energy production. Therefore, Magnesium Citrate Malate is particularly useful for those who want magnesium supplementation and potential benefits from these acids. In comparison, the presence of glycine in Magnesium Glycinate offers potential calming and relaxation effects. Therefore, it is often chosen by individuals looking for magnesium support with stress reduction and sleep improvement.
Magnesium Citrate Malate has a slightly sour or tangy taste due to its citric acid content. It is available in various forms, including capsules, tablets, and powders. Magnesium glycinate is typically considered tasteless, preferable for individuals sensitive to taste or looking to mix it into beverages or recipes. In addition, Magnesium Glycinate is less likely to cause digestive discomfort, making it suitable for individuals with sensitive digestive systems.
The infographic below presents the differences between Magnesium Citrate Malate and Glycinate in tabular form for side-by-side comparison.
Summary – Magnesium Citrate Malate vs. Glycinate
Magnesium Citrate Malate and Magnesium Glycinate are two distinct forms of magnesium supplements. Their differences lie in their composition, bioavailability, potential benefits, taste, and digestive tolerance. Magnesium Citrate Malate combines magnesium with citric and malic acids, aiding absorption and potentially providing energy-related benefits. Magnesium Glycinate, in contrast, pairs magnesium with glycine, offering potential calming effects and higher bioavailability. Despite the difference between Magnesium Citrate Malate and Glycinate, both forms share similarities, including high bioavailability, digestive tolerance, muscle and nervous system function support, relaxation benefits, and cardiovascular and bone health contributions. However, the choice between them should consider individual preferences and health goals.
Reference:
1. Turck, Dominique, et al. “Magnesium citrate malate as a source of magnesium added for nutritional purposes to food supplements.” EFSA Journal, vol. 16, no. 12, 2018.
2. Akhtar, Z. “Magnesium Glycinate Supplements Its Benefits Dosage and Safety.” Biolyceum.
Image Courtesy:
1. “Magnesium diglycinate” By User:Innerstream – Own work (Public Domain) via Commons Wikimedia