Magnesium Glycinate vs. Citrate Vitamin Supplements

An important thing to remember when researching and purchasing dietary supplements is that the supplement industry is not regulated by the FDA, and companies that sell these compounds are not required to verify claims through scientific study.

As a result, marketers often make big sweeping claims about how a certain supplement will help your case while the real-world results are marginal.

That being said, vitamin deficiency can be a real problem for those with abnormal diets or certain pre-existing conditions, and dietary supplements like magnesium glycinate and citrate may help to restore magnesium levels in the body.

It may also be well-advised to treat an apparent deficiency by eating magnesium-rich foods before attempting a form of magnesium supplementation. If you feel like you aren’t getting enough magnesium in your diet, it’s best to first consult with a doctor who can help put you on the right track.

How Much Magnesium Should the Body Have?

The National Institutes of Health recommend about 300 mg for women (between 360 and 400 mg for pregnant women) and 420 mg of daily magnesium consumption for men, with slightly higher doses needed for those in puberty and over the age of 30. For children under 14, the recommended dose is much lower.

If you are already eating a balanced diet with plenty of fresh foods, then you likely are getting enough magnesium to satisfy this daily allowance. However, certain diseases could interfere with your body’s ability to process magnesium, which is where a magnesium supplement comes in.

According to NIH, the health conditions most commonly associated with magnesium deficiency are Crohn’s disease, celiac disease, enteritis and Type 2 diabetes. Excess consumption of alcohol may lower bodily magnesium levels by causing it to be filtered through the kidneys. Elderly people may also absorb less magnesium from their food than younger adults.

What Are the Symptoms of Low Magnesium Levels?

Consistently getting less than the recommended amount of magnesium can be a cause of frequent migraine headaches.

Magnesium is integral to heart and bone health. Long-term deficiency may lead to cardiovascular disease or osteoporosis, according to NIH. Low magnesium may also impair the body’s ability to regulate insulin and contribute to the development of Type 2 diabetes.

Elderly people are much more likely to develop health issues related to low magnesium levels than young people. If you experience any of these health conditions and think they may be tied to low magnesium, bring it up to your doctor for further testing and treatment.