Difference Between Magnesium Citrate And Magnesium Oxide Supplements

Research shows there is a difference between magnesium citrate and magnesium oxide supplements. Magnesium citrate supplements are considered to be of a higher quality than magnesium oxide supplements. Many in the health and wellness community are unaware of some important differences in supplement quality.

The quality of the mineral form being supplied to the body matters. This is usually because they are either more natural forms of a mineral or they are far more bioavailable than other mineral supplement forms. If a mineral form is more bioavailable to the body we are then able to uptake and use more of the mineral per gram consumed.

Magnesium is available in supplement form as magnesium oxide or magnesium citrate with research showing there are quality differences in absorption between the two forms. More readily absorbed or used magnesium could represent far greater health benefits for our bodies.

In recent years the overall dietary intake of magnesium has fallen in many nations with more people at risk of a magnesium deficiency. This emphasises the importance of proper magnesium intake and absorption.

Magnesium is used as an electrolyte by the body to support neuromuscular functioning. Magnesium is also an important cofactor used during the formation of cellular proteins. Research shows that magnesium supplements could improve athletic performance and muscle strength.

Here the difference between magnesium citrate and magnesium oxide supplements will be considered to show how quality of magnesium supplement could influence your wellbeing.

Magnesium Citrate And Oxide

Magnesium citrate is a supplement form of magnesium where magnesium is attached to a citrate molecule. Citrates naturally occur within the body and are also very readily recognised our cells. This is because of an abundance of citrate transporters within cells and in the intestines. These actively encourage the movement of bound citrates such as magnesium citrate between cells for use throughout the body. Citrates are able to readily move across the intestinal surface into the blood stream.

Magnesium oxide is another supplemental form of magnesium where magnesium is bound with oxygen. Magnesium oxide is an inorganic form of magnesium. Both citrate and oxide forms of magnesium are available as powders or solid forms such as tablets.

Magnesium oxide is considerably cheaper than magnesium citrate. Magnesium oxide is also a lot more popular for use in supplement manufacturing than magnesium citrate. Magnesium oxide is also a popular choice as a laxative for constipation.

Magnesium Citrate And Oxide Benefits

The benefits of magnesium citrate and oxide centre mainly around bioavailable magnesium for the body to use. Magnesium is an important mineral which supports the optimal functioning of our body.

Magnesium is considered to be one of the more important electrolytes which the body uses daily. Mineral magnesium is essential for healthy neuromuscular signalling. Research shows that magnesium may have a preventative or protective role in migraines, anxiety and chronic pains.

Magnesium also plays a role as supportive cofactor during protein synthesis which is essential for muscle building. Magnesium is also a cofactor role other core cellular processes.

Our muscles mainly use magnesium for muscle relaxations during movement. Magnesium therefore supports healthy muscle functioning and could assist muscles during exercise. For this reason magnesium could help improve athletic performance and overall muscle strength. Various studies have shown that supplementing with magnesium could improve or support physical exercise performance providing benefits for physically active people. Supplemental magnesium may also reduce risk of muscle loss or atrophy.

Magnesium supplements could also have benefits for the elderly because of the effect of magnesium on muscle retention. Studies show that the elderly are very much at risk for magnesium deficiencies as well. Magnesium could help those struggling with range of movements due to muscle weakness or cramps including the elderly within our population.

The Difference Between Magnesium Citrate And Magnesium Oxide

The quality of the mineral being supplied to the body matters. Certain forms of minerals and also vitamins are considered to be of a higher quality than others. This is usually because they either mirror more natural forms or they are far more bioavailable.

More natural or bioavailable supplement forms may be more ready to useand could be better absorbed by the body than others. Some forms of minerals or vitamins could also have differing bioactivities within the body.

The main difference between magnesium citrate and magnesium oxide supplements is thought to centre around the bioavailability of magnesium. Research with magnesium citrate and magnesium oxide shows that magnesium citrate is more soluble in water than magnesium oxide. In fact magnesium oxide does not readily dissolve in water.

A trial assessing the bioavailability of magnesium supplements found that magnesium was far more detectable in the bodily system from magnesium citrate than magnesium oxide. This suggests magnesium citrate is more digestible and more bioavailable to the body as a supplement compared to magnesium oxide.

Other studies found similar results. They also show that systemic magnesium is higher in most cases with magnesium citrate supplements compared to magnesium oxide supplements. This supports notions that magnesium citrate has a higher bioavailability then magnesium oxide.

A supplement containing magnesium citrate would therefore be of higher quality than a magnesium oxide supplement which is an important difference. A magnesium citrate supplement could be higher value for money per gram as well as providing a higher possibility of any health benefits from the magnesium being consumed.

Overall the research shows that magnesium citrate is more available to the body than magnesium oxide and there could be a difference in possible magnesium health benefits between these supplements.

Summary

There seems to be a difference in quality between magnesium citrate and magnesium oxide supplements.

Research shows the main difference between magnesium citrate and oxide is in their bioavailability. A higher bioavailability means our body uptakes and then uses the compound more readily. Higher absorption of magnesium should improve the possible health benefits of a magnesium supplement. This is important because rates of magnesium deficiency are thought to be increasing in many nations.

Magnesium is used throughout the body as a key electrolyte which supports healthy muscular functioning. Magnesium is needed for healthy levels of protein synthesis. Research shows that athletic performance could be supported by a magnesium supplement. The elderly who experience muscle weaknesses may also benefit from magnesium supplements. Magnesium could also support sufferers of migraines and anxiety.

Various studies have shown that magnesium citrate is more readily dissolved in water and also has a higher absorbing by the body. Magnesium oxide is poorly absorbed compared to magnesium citrate.

Our cells contain citrate transporters which encourage the movement of citrate throughout the body. This may be one reason why magnesium citrate is absorbed more readily than magnesium oxide. While magnesium citrate may be more expensive on the surface this magnesium supplement form may have a higher value for money per gram than magnesium oxide.

Overall the research with magnesium citrate and magnesium oxide shows that magnesium citrate is more available to the body. This is the main difference between magnesium citrate and oxide supplement forms. Magnesium citrate could therefore have a higher possibility of providing magnesium supplement health benefits.

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