Which Magnesium is right for you? Know the difference between Magnesium Glycinate, Citrate, and Aquamin.
Which Magnesium is right for you?
Know the difference between Magnesium Glycinate, Citrate, and Aquamin.
Magnesium is involved in over 300 essential biochemical reactions in the body, including energy production, muscle function, and nervous system regulation. But not all forms of magnesium are created equal. In this article, we break down the key benefits of three most effective and utilized magnesium forms: magnesium glycinate, magnesium citrate, and Aquamin magnesium, and help you determine which one may be best for your needs.
1
Magnesium Glycinate
Gentle, calming, and ideal for sleep and nervous system support.
Magnesium glycinate is a chelated form of magnesium bound to glycine, an amino acid that helps calm the nervous system and promote absorption.
Key Benefits:
- Supports sleep quality and relaxation by interacting with GABA receptors in the brain
- May help reduce anxiety and stress levels
- Eases muscle cramps and promotes full-body relaxation
- Less likely to cause digestive discomfort compared to other forms
Research Highlights:
- Improved sleep and reduced insomnia symptoms (Abbasi et al., 2012)
- Effective for anxiety support (Boyle et al., 2017)
- Reduced leg cramps in pregnancy (Supakatisant & Phupong, 2016)
Best For: Individuals with anxiety, muscle cramps, insomnia, or sensitive digestion
Best For: Individuals with constipation, high blood pressure, or poor bone density
2
Magnesium Citrate
Highly absorbable, energizing, and excellent for digestion and bone support.
Magnesium citrate is formed by combining magnesium with citric acid. It is one of the most bioavailable forms and is frequently recommended for digestive support.
Key Benefits:
- Acts as an osmotic laxative for constipation relief
- Supports healthy bones through enhanced calcium metabolism
- Aids in regulating blood pressure and cardiovascular health
- Delivers high absorption for faster magnesium replenishment
Research Highlights:
- Efficacy in treating chronic constipation (Mori et al., 2014)
- Supports bone mineral density (Castiglioni et al., 2013)
- Blood pressure benefits in hypertensive subjects (Zhang et al., 2016)
3
Aquamin Magnesium
Multi-mineral support for joints, gut health, and inflammation reduction.
Aquamin magnesium is derived from red algae and provides a naturally occurring matrix of magnesium, calcium, and over 70 trace minerals. It offers synergistic health benefits not found in synthetic magnesium forms.
Key Benefits:
- Supports bone density and reduces bone turnover markers
- Anti-inflammatory effects ideal for joint health and muscle recovery
- Enhances gut health and microbial diversity
- Natural, sustainable, and plant-based source of magnesium
Research Highlights:
- Improved bone health in postmenopausal women (Frestedt et al., 2018)
Reduced inflammation in osteoarthritis (Heffernan et al., 2016) - Promotes a healthy gut microbiome (Crowley et al., 2020)
Best For: Active individuals, those with inflammation, or people seeking a multi-mineral plant-based option
4
Each one has a place
Each of these magnesium forms has a place depending on your individual needs:
- Choose glycinate for stress, sleep, and muscle relaxation
- Choose citrate for digestion, energy, and bone support
- Choose Aquamin for joint, gut, and long-term inflammation support
As always, speak with a healthcare provider before beginning any new supplement regimen. But if you’re looking for effective, evidence-based magnesium support, these three forms are the best place to start.
Fuel your recovery. Support your system. Choose the form that fits you.
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