The Difference Between Magnesium Citrate and Magnesium Glycinate
Magnesium glycinate, or simply magnesium glycinate as it's commonly known, is a popular, supplemental supplement used by bodybuilders and sportsmen to enhance their muscle strength and energy. It is also used as an antioxidant and in the manufacture of health supplements. However, what exactly is it? Is it really that much of a health benefit? And if so, why do bodybuilders use it? Let's take a closer look at magnesium glycinate and its usefulness.
Magnesium glycinate occurs naturally in many foods. One of its benefits is its ability to increase the bioavailability of other minerals and amino acids. Because it is highly concentrated, it usually works better as a meal replacement than in supplements. The higher concentration means it lasts longer in the digestive tract and can be absorbed more completely by the body.
Also, because it is a non-protein-based supplement, magnesium glycinate doesn't stimulate the production of protein in the body like some other supplements do. This means it's unlikely to cause a deficiency in protein when used as a supplement. Another added benefit is that the mineral doesn't increase the levels of creatinine, which is a leading cause of kidney failure in athletes.
So, what does magnesium glycinate do to help a person with magnesium deficiency? A recent study done at the University of Wisconsin showed that the supplement helped to alleviate the symptoms of constipation. The supplement significantly reduced the severity of a person's constipation when compared to a placebo. Furthermore, the reduction in constipation extended to a two-day period of consumption. These results are encouraging for those who are struggling with daily bowel movements and need a quick pick me up.
The mineral magnesium glycinate also has a laxative effect on the intestines. Many laxatives are derived from amino acid-based compounds such as cypress and grapefruit seed. Although these substances have diuretic effects, they don't act on the bowels like magnesium does. Since only the digestive system is affected, however, it is unlikely that this supplement will be used as a daily laxative.
Magnesium glycinate is used in the manufacturing of magnesium oxide. Magnesium oxide is used in a variety of pharmaceuticals, including cough inhalers, as an antiseptic, and to reduce and prevent stomach ulcers. Magnesium oxide is made through the process of dehydration and is purified through an ionic electrolysis process. In addition to its use as an element, magnesium oxide is used in the production of many cosmetics, including chocolate, orange juice, bubble baths, and sherbet. The use of magnesium oxide is limited to cosmetic products because of the concerns about its toxic nature.
It is important to note that a proper dietary supply of magnesium glycinate is still not available. The mineral is difficult for the body to absorb due to its molecular size. For this reason, it can be extremely beneficial to take a supplement that contains the mineral in a dosage that is slightly higher than the optimal dose for an individual's needs. When the supplement is taken at the optimal dosage, it can provide a continuous supply of magnesium to the body over a period of time.
The manufacturers of magnesium glycinate say that there is no evidence that the mineral diminishes effectiveness over time. The claims made by the company include a long list of medical benefits, including: the reduction of symptoms associated with Parkinson disease, rheumatoid arthritis, osteoporosis, Alzheimer's disease, herpes, meningitis, and multiple sclerosis. The magnesium supplements that the company sells also says that it is FDA approved and offers a wide range of benefits to those suffering from a magnesium deficiency. It also offers a comprehensive list of the benefits associated with the use of these products.