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Magnesium is commonly found among the ingredients in dietary supplements. However, it can also be confusing when it sometimes appears with a different name. This is because there are different types of magnesium, and each one has a different objective, so it is important to know how to differentiate them and what their specific benefits are.
An example is magnesium citrate, which is often found in supplements. This article will explain what is the difference between magnesium and magnesium citrate, their benefits, and which one is most suitable for you.
To know what type of magnesium to take, it is first essential to understand what it is and what its benefits are. We will compare both in detail below.
Magnesium is a mineral that is part of the essential nutrients since it is necessary to perform important cell functions. However, our body is not capable of producing it, so it can only be obtained through diet and supplementation. Some foods where we can find magnesium are green leafy vegetables, nuts, milk, seeds, yogurt, whole grains, legumes, and milk derivatives. These should be included in the daily diet to ensure no deficiency.
But what amount of magnesium should be consumed to have a healthy life?The National Institutes of Health recommends:
When you have the correct level of magnesium in your body, you can expect the following benefits:
On the other hand, magnesium citrate is a compound comprising citrate, a salt of citric acid, and magnesium. This is mainly used for constipation treatment, making stools softer and more accessible to expel.
Unlike magnesium, magnesium citrate cannot be found in food, so it is necessary to take a supplement that contains it as an active ingredient. This can be found in powder, liquid solution, or capsule form. To enjoy its benefits, you must take it once a day following the instructions on the supplement label.
According to MedlinePlus, if you suffer from constipation symptoms and want to take magnesium citrate to relieve them, you should mix it in its powder or liquid form with 8 or 10 ounces of water and take it in one or more doses. However, keeping the mixture for more than 36 hours is not recommended. If you have any questions or the discomfort continues, go for a medical check-up.
To determine if magnesium or magnesium citrate is better for you, we list their advantages and disadvantages in the following table.
|
Magnesium Citrate Vs. Magnesium |
||
|
Magnesium Citrate |
Magnesium |
|
|
Obtained through food |
NO |
YES |
|
Obtained through dietary supplements |
YES |
YES |
|
Helps regulate blood pressure |
NO |
YES |
|
Helps relieve symptoms of constipation |
YES |
NO |
|
Strengthens bones |
NO |
YES |
|
Absorbs easily |
YES |
NO |
|
Reduces anxiety levels |
YES |
YES |
|
Enhances sleep quality |
YES |
YES |
|
Increases serotonin production |
YES |
YES |
As you can see, the difference between magnesium and magnesium citrate is practically nil, as they offer similar benefits. However, magnesium citrate is usually the favorite to raise magnesium levels in the blood since the body absorbs it more easily, making its positive effects noticeable in less time.
We care about your health at Yes You Can!, so our Multi-Vitamin is ideal for replacing any magnesium deficiency in the blood. In addition, it includes other essential vitamins and minerals that will nourish your body, such as:
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