Magnesium citrate or magnesium bisglycinate?

There are many types of magnesium on the market. In these few short paragraphs, we will focus on citrate and bisglycinate, perhaps the most well-known magnesium compounds. The magnesium itself is the same in every compound; only the substance to which it is bound differs. Both are organic forms of magnesium.

Magnesium citrate

Magnesium citrate is an organically bound form, which is why it is easily absorbed by the body. The citrate form is particularly good for maintaining flexible muscles.

Magnesium bisglycinate

Bisglycinate, on the other hand, is a special case. It is also a magnesium compound and is organically bound, like citrate. However, the property of bisglycinate is that it bypasses the so-called "mineral competition" in the body.
This works as follows: multiple minerals use the same transporter, which hinders the absorption of magnesium. However, our body treats magnesium bisglycinate as an amino acid, so unlike other magnesium compounds, it is absorbed very well. Moreover, bisglycinate consists of very fine, tiny particles, allowing it to reach the brain, which citrate cannot do, or at least not as well. Magnesium bisglycinate is therefore the best choice for maintaining good memory and normal mental balance.

Which one should I choose?

Overall, both forms of magnesium are excellent dietary supplements. The choice depends on the reason and the physical goal you wish to achieve.
Did you know that you can also use magnesium externally? Magnesium cream is practical if you do not want to take supplements but need extra magnesium. This cream is absorbed quickly through the skin, so it can provide immediate relief for, for example, stiff muscles.

Symptoms of magnesium deficiency

Early symptoms of magnesium deficiency may include nausea and vomiting, loss of appetite, fatigue, and weakness. Although many people do not get enough magnesium, deficiency is rare, and symptoms usually point to an underlying medical condition.