The Comparison Between Magnesium Glycinate Vs Oxide

Magnesium is an essential mineral involved in many important functions of the human body, such as energy production and maintaining the functioning of the nervous system and muscles.

Among the popular forms of magnesium supplements, the two most popular types used by users are magnesium glycinate and magnesium oxide, with great effects. Let's compare these two supplements to get the most objective view of magnesium glycinate vs oxide.

What Is Magnesium Glycinate?

Magnesium glycinate is formed from elemental Magnesium along with the amino acid glycine. The bond between elemental Magnesium and the amino acid glycine is stable in the acidic stomach environment, which will help Magnesium be easily absorbed in the intestinal tract. Magnesium glycinate would be an ideal supplement for those looking to improve magnesium levels without causing gastrointestinal upset.

Magnesium glycinate is a supplement that helps calm the nerves and improve the quality of our sleep. Besides, this substance also reduces stress and anxiety, helping us relax more, along with several other accompanying effects such as maintaining a regular heart rate, promoting or supporting bone health. Helps reduce muscle tension.

What Is Magnesium Oxide?

Magnesium Oxide is also a derivative of Magnesium combined from Magnesium and oxygen. However, the absorption capacity of this derivative is not high, and the absorption is not as easy as that of other forms of magnesium. One of the uses that must be mentioned for magnesium oxide is the ability to reduce constipation. This compound can be used as a laxative support product.

The Comparison Between Magnesium Glycinate Vs Oxide

Absorption & Bioavailability

As for absorption, magnesium glycinate is noted to have a higher absorption capacity than magnesium oxide, especially without causing stomach discomfort. Meanwhile, Magnesium Oxide is not easily absorbed by the body, causing a large portion not to be used by the body and stored in the intestines [1].

Potential Benefits

Thanks to the presence of glycinate in the derivative, Magnesium is known for improving sleep by reducing the effects of stress, calming the nerves and helping us relax.

Meanwhile, magnesium is recognized for several uses, such as its effectiveness in reducing constipation and supplementing the body with magnesium. However, magnesium oxide is often less than an ideal choice for supplementing the body with Magnesium because of its low bioavailability.

Side Effects

Thanks to its good absorption in the intestinal tract, magnesium does not cause discomfort to the digestive system and limits unnecessary side effects for users. However, magnesium oxide, which may help with some digestive problems, is more irritating to the digestive system due to its relatively poor bioavailability.

One thing to note is that, no matter how good a magnesium supplement we use, overdose will bring certain side effects to us such as nausea, diarrhea, allergies, ... Although no bad cases have been recorded due to magnesium supplements, to ensure health safety, please consult a medical expert before using.

Dosage

Currently, magnesium glycinate supplement products on the market have standard dosages ranging from 200 - 400 mg daily, with 1 - 2 capsules per use. This is the appropriate dosage recommended by companies for adults with normal health.

For magnesium oxide, the dosage included in products is usually higher because the absorption capacity of Magnesium is lower, only 4% [2]. The dosage usually fluctuates at about 400 - 500 mg, and uses 1 capsule a day.

Ratings & Reviews

With the benefits that magnesium glycinate supplements bring, this substance has received much positive feedback from consumers in supporting sleep and reducing anxiety. Meanwhile, magnesium oxide received lower ratings due to limitations in bioavailability and absorption of this substance, which caused some mild side effects for users.

Can You Take Magnesium Glycinate & Oxide Together?

No research has been done on using magnesium glycinate and oxide together. This combination will likely benefit your body but may also bring more side effects. Therefore, to be sure about the safety of your body when used in combination, please consult doctors and medical experts.

Magnesium Glycinate & Oxide: Which Should I Choose?

Magnesium glycinate is recommended for you to improve your sleep and reduce stress. This type of substance will bring the desired effects while not causing discomfort to your stomach.
If you are looking for a magnesium supplement to help constipation or short-term magnesium supplementation at a low cost, consider magnesium oxide.

Magnesium Glycinate Vs Oxide For Migraines

According to a study, Magnesium can help reduce migraines [2]. Therefore, magnesium glycinate vs oxide, two derivatives of Magnesium, also have some potential related to migraine relief. However, Magnesium glycinate is often preferred due to its higher absorption, fewer side effects and some accompanying benefits, such as calming the nerves and reducing stress.

Conclusion

So, through the above article, we hope you have learned useful information about the two types of magnesium supplements, glycinate and oxide. Consider carefully to choose the product that best suits your body.