The key difference between magnesium oxide and magnesium glycinate is that magnesium oxide has more magnesium per unit volume, but its absorption by the body is poor, whereas magnesium glycinate has less amount of magnesium per unit volume, but its absorption is high.
When you are not getting enough magnesium through the diet, you should take a magnesium supplement in order to avoid any magnesium deficiency. However, before paying for the cheapest magnesium supplement, it is important to choose the best option first.
CONTENTS
1. Overview and Key Difference
2. What is Magnesium Oxide
3. What is Magnesium Glycinate
4. Magnesium Oxide vs Magnesium Glycinate in Tabular Form
5. Summary – Magnesium Oxide vs Magnesium Glycinate
What is Magnesium Oxide?
Magnesium oxide is an inorganic salt of magnesium that forms with ions of magnesium and oxygen. It is also known as magnesia. It is a white, hygroscopic solid mineral that can be found naturally as periclase and is an important source of magnesium. Historically, this compound was named magnesia alba. This differentiated the substance from magnesia negra (it is a black-colored mineral consisting of manganese).
Magnesium oxide is a popular form of dietary supplement. It has a higher magnesium content than magnesium glycinate. Although the magnesium in this supplement has a low bioavailability compared to other forms of magnesium, however, it still offers benefits. We can use this type of dietary supplement to treat migraine and constipation. It can also help to reduce blood pressure, blood sugar, and anxiety in some people.
The molar mass of magnesium oxide is 40.3 g/mol. It is odorless and soluble in acid and ammonia but insoluble in alcohol. The density of magnesium oxide is about 3.6 g/cm3. The melting point is 2852 degrees Celsius, and the boiling point is 3600 degrees Celsius.
What is Magnesium Glycinate?
Magnesium glycinate is the magnesium salt of glycine, which is sold as a dietary supplement. It has one magnesium ion (Mg+2) in association with two glycinate ions. Magnesium glycinate has 14.1% elemental magnesium by mass. Therefore, 709 mg of magnesium glycinate contains 100 mg of magnesium, which makes this an effective dietary supplement. Magnesium can activate over 600 enzymes in our body. It is also essential for DNA and RNA synthesis.
Magnesium glycinate can be used for many conditions such as anxiety, insomnia, chronic stress, and inflammatory conditions. Furthermore, it helps to fall asleep easily since magnesium will increase the production of GABA to help calm the mind, which allows us to sleep well.
We can take this supplement at any time of the day, but it is often recommended to take it 30 minutes prior to bedtime because then it will be absorbed into our body in full. Furthermore, the recommended daily dose for this supplement is 320 mg for women and 420 mg for men.
What is the Difference Between Magnesium Oxide and Magnesium Glycinate?
Magnesium oxide and magnesium glycinate are important types of magnesium supplements. The key difference between magnesium oxide and magnesium glycinate is that magnesium oxide has more magnesium per unit volume, but the absorption by our body is poor, whereas magnesium glycinate has less amount of magnesium per unit volume, but the absorption is high. While magnesium oxide is a great option for constipation, magnesium glycinate is ideal for those struggling with stress or anxiety.
The following table summarizes the difference between magnesium oxide and magnesium glycinate.
Summary – Magnesium Oxide vs Magnesium Glycinate
It is important to take a supplement to avoid any deficiencies. Magnesium oxide and magnesium glycinate are common supplements of magnesium. Magnesium oxide has more magnesium per unit volume while magnesium glycinate has less amount of magnesium per unit volume; however, magnesium glycinate is better absorbed by the body than magnesium oxide. This is the key difference between magnesium oxide and magnesium glycinate.
Reference:
1. “Magnesium Glycinate Oral: Uses, Side Effects, Interactions, Pictures, Warnings & Dosing.” WebMD.
Image Courtesy:
1. “Tablets-magnesium” (CC0) via Pixabay