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Magnesium Glycinate vs. Magnesium Lactate: Which One Should You Take?

Magnesium is a mineral that plays an incredibly important role in over 300 reactions in the body. From managing stress and improving sleep to supporting muscle function and energy production, magnesium is needed for your overall health. 

If you’ve ever gone to buy a magnesium supplement, you would know that there are many different types of magnesium supplements and, unfortunately,, not all are created equal. 

Two of these types of magnesium — magnesium glycinate and magnesium lactate — have unique benefits and are suited to different needs. 

In this blog, we’ll discuss the differences between magnesium glycinate vs magnesium lactate, covering their benefits to help you decide which type of magnesium is best for you.

Jump there now:

• What is the Difference Between Magnesium Glycinate and Magnesium Lactate?
• Magnesium Glycinate Benefits
• Magnesium Lactate Benefits
• Magnesium Glycinate vs Magnesium Lactate: A Quick Comparison
• Which is Better: Magnesium Lactate or Glycinate?

What is the Difference Between Magnesium Glycinate and Magnesium Lactate?

Before we compare the two, let’s break down what each form of magnesium is:

• Magnesium Glycinate: This is a compound of magnesium and glycine, an amino acid. Glycine is known for its calming properties and is often used to help relaxation and sleep. Magnesium glycinate is highly bioavailable, meaning it’s easily absorbed by the body and is gentle on the stomach.
• Magnesium Lactate: This form combines magnesium with lactic acid, a substance naturally produced by the body during exercise. Magnesium lactate is also well-absorbed and is often used as a food additive to regulate acidity. It’s known for being gentle on the digestive system, making it a good option for those who need higher doses of magnesium.

Further Reading: What to Know Before Taking Magnesium Glycinate

Magnesium Glycinate Benefits

Magnesium glycinate is often praised for its calming effects and gentle nature. Here are some of its key benefits:

• Supports Mental Health: Magnesium glycinate may help reduce symptoms of anxiety, depression and stress. 
• Improves Sleep Quality: By binding to GABA receptors, magnesium glycinate may help with relaxation and may help improve sleep quality.
• Gentle on the Stomach: Unlike some other forms of magnesium, such as magnesium oxide, glycinate is less likely to cause digestive discomfort, making it great for those with sensitive stomachs who need to build their magnesium levels. 
• Supports Bone Health: Magnesium glycinate helps regulate calcium and vitamin D levels, both of which are needed to maintain strong bones.
• May Lower Blood Pressure: Some studies suggest that magnesium glycinate can help relax blood vessels, potentially reducing blood pressure.
• Reduces Inflammation: Glycine, the amino acid in magnesium glycinate, has anti-inflammatory properties that may benefit conditions like heart disease and diabetes.

Further Reading: Comparison Between Magnesium Glycinate and Melatonin

Who Should Not Take Magnesium Glycinate?

While magnesium glycinate is generally considered safe and well-tolerated, there are certain people who should be cautious or avoid taking it altogether. 

• People with Kidney Problems: Avoid magnesium glycinate if you have kidney issues, as your body may struggle to remove excess magnesium, leading to health risks. There’s no health risk in healthy individuals. 
• Individuals on Certain Medications: Check with your doctor if you’re taking antibiotics, blood pressure meds or muscle relaxants, as magnesium glycinate can interfere with these.  
• People with Low Blood Pressure: Magnesium glycinate may lower blood pressure further, so avoid it if you already have low blood pressure.  

Magnesium Lactate Benefits

Magnesium lactate is another well-absorbed form of magnesium with its own set of advantages:

• Gentle on the Digestive System: Magnesium lactate is less likely to cause digestive side effects like diarrhoea, making it suitable for those who need higher doses or have sensitive stomachs.
• Supports Heart and Nervous System Function: This form of magnesium is great for maintaining healthy heart rhythms and supporting the nervous system.
• Easily Absorbed: Magnesium lactate is highly bioavailable, meaning your body can efficiently use it.
• Often Used as a Food Additive: Beyond supplements, magnesium lactate is commonly used in food production to regulate acidity and enhance flavour.

Who Should Not Take Magnesium Lactate?

While magnesium lactate is generally well-tolerated, there are some cases where it may not be suitable:

• People with Kidney Disease: Those with impaired kidney function should avoid high doses of magnesium, as their bodies may struggle to remove excess amounts.
• Individuals on Certain Medications: If you’re taking blood thinners or antibiotics, speak with your doctor before using magnesium lactate, as it may interact with these medications.
• Those with Allergies: If you’re allergic to lactic acid or other ingredients in magnesium lactate supplements, avoid this form.

Magnesium Glycinate vs Magnesium Lactate: A Quick Comparison

Which is Better: Magnesium Lactate or Glycinate?

The answer depends on your specific needs:

Choose Magnesium Glycinate If:

• You’re looking for a supplement to support mental health, reduce anxiety or improve sleep.
• You have a sensitive stomach and want a gentle form of magnesium.
• You need a highly absorbable form to improve and maintain your magnesium levels over time.
• You’re interested in anti-inflammatory benefits.

Further Reading: Is Magnesium Glycinate Safe?

Choose Magnesium Lactate If:

• You need a highly absorbable form of magnesium that’s gentle on the digestive system.
• You require higher doses of magnesium for deficiency or other health reasons.
• You’re looking for a supplement that also supports heart and nervous system function.

When in doubt, always ask your doctor before starting any form of magnesium supplementation!

End Note

Both magnesium glycinate and magnesium lactate have great benefits and are excellent choices depending on your health goals. Magnesium glycinate shines when it comes to calming the mind and improving sleep, while magnesium lactate is a great option for those needing higher doses for a quick fix.

Before starting any supplement, it’s always best to speak to your doctor, especially if you have underlying health conditions or are taking other medications. 

Remember, the recommended daily allowance for magnesium is 310–420mg for adults, so aim to get as much as possible from a balanced diet rich in magnesium-containing foods like leafy greens, nuts, seeds and whole grains.

Further Reading: What is the Right Magnesium Glycinate Dosage? 

If you’re looking for the best magnesium glycinate supplement, check out Xandro’s Magnesium Glycinate 500mg to see how it can improve your magnesium levels and improve your health.

Read the other magnesium comparison articles in our series here.