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Magnesium Glycinate vs Magnesium Chloride: Which Form of Magnesium is Best for You?

Magnesium is an important mineral involved in over 300 essential metabolic reactions in our bodies, including energy production, blood pressure regulation, nerve signal transmission and muscle contraction. 

Sadly, despite its importance, up 50 per cent to two-thirds of people in the Western world don’t meet their magnesium needs through diet alone. This has led to the popularity of magnesium supplements, but with so many forms of magnesium available, it can be confusing to know which one to choose. 

Next in our magnesium comparison series, we’ll compare magnesium glycinate vs magnesium chloride, two of the most popular types of magnesium supplements, to help you decide which is best for your needs.

What is the Difference Between Magnesium Chloride and Magnesium Glycinate?

Both magnesium glycinate and magnesium chloride are types of magnesium supplements, but they differ in their chemical composition, bioavailability and potential benefits.

• Magnesium Glycinate: A compound of magnesium and glycine, an amino acid. It’s known for its calming properties and high bioavailability.
• Magnesium Chloride: A magnesium salt that includes chlorine. It’s well-absorbed in the digestive tract and can be used both orally and topically.

Magnesium bound with a compound gives it the name, ‘magnesium chelate,’ and these different kinds of magnesium are what you find on shelves.

Magnesium Glycinate: Benefits and Uses

What is Magnesium Glycinate?

Magnesium glycinate is made by combining magnesium with glycine, a non-essential amino acid found in protein-rich foods like fish, meat and legumes. Glycine itself has antioxidant properties and is important for mental health.

Key Magnesium Glycinate Benefits

• Calming Effects: Often used to support mental health, including reducing anxiety, depression and stress.
• Improved Sleep: May help with insomnia and promote better sleep quality.
• Relaxes Muscles: Been shown to help with muscle relaxation, recovery and cramps.
• High Bioavailability: Easily absorbed by the body, making it a good option for those with digestive sensitivities.
• Minimal Side Effects: Less likely to cause gastrointestinal issues like diarrhoea compared to other forms of magnesium.

Further Reading: 7 Benefits of Magnesium Glycinate

What are the Disadvantages of Magnesium Glycinate

• More research is needed to support its use for mental health and sleep, though anecdotal reports are positive.
• Magnesium glycinate can sometimes be more expensive than other forms of magnesium.

Further Reading: Side Effects of Magnesium Glycinate

Magnesium Chloride: Benefits and Uses

What is Magnesium Chloride?

Magnesium chloride is a magnesium salt that combines magnesium and chlorine. It’s highly soluble, making it well-absorbed in the digestive tract. It’s available in various forms, including capsules, powders, oils and lotions.

Key Magnesium Chloride Benefits

• Versatility: Can be taken orally or applied topically.
• Energy and Muscle Relaxation: Often used by athletes to boost energy and reduce muscle soreness.
• Depression and Anxiety: Some studies suggest it may help ease symptoms of depression and anxiety, as well as insomnia.
• LowStomach Acid: May help increase gastric acid production, improving digestion.

What are the Disadvantages of Magnesium Chloride?

• Gastrointestinal Side Effects: More likely to cause diarrhoea or stomach upset compared to magnesium glycinate.
• Limited Evidence for Topical Use: While popular, there’s limited scientific evidence that topical magnesium chloride significantly boosts magnesium levels.
• Potential Interactions: May interact with certain medications, including antibiotics and blood pressure drugs.

Magnesium Glycinate vs Magnesium Chloride: A Quick Comparison

Can I Take Magnesium Chloride and Glycinate Together?

You can take magnesium chloride and glycinate together, but it’s important to monitor your total magnesium intake to avoid going over the recommended daily dosage. Combining the two may provide a balanced approach, giving you the calming effects of glycinate and the muscle-relaxing benefits of chloride. Before doing so, though, speak with your doctor, especially if you’re taking other medications or have underlying health conditions.

Which Form of Magnesium is Best?

So, what is the best form of magnesium to take? The best form of magnesium depends on your specific needs. For example:

• For Mental Health and Sleep: Magnesium glycinate is often recommended due to its calming properties and high bioavailability.
• For Muscle Relaxation and Energy: Magnesium chloride may be more effective, especially if used topically.
• For Digestive Sensitivity: Magnesium glycinate is gentler on the stomach.

Learn more about the different forms of magnesium to see which one will be right for your specific health concerns and targets. 

Recommended Dosage for Magnesium

The recommended daily dosage varies by age, gender and health status:

Always talk to your doctor to find out the right dosage for your situation.

End Note

So, which type of magnesium should I take?

Both magnesium glycinate and magnesium chloride have unique benefits and the best choice depends on your individual health goals. If you’re looking for a supplement to support mental health and sleep, magnesium glycinate may be the better option. On the other hand, if you need a versatile supplement for muscle relaxation or low stomach acid, magnesium chloride could be more suitable.

Remember, magnesium supplements are not a one-size-fits-all solution. Always have a chat with your doctor before adding any new supplement to your diet, especially if you have underlying health conditions or are taking other medications.

If you’re in need of the best magnesium glycinate supplement to take, Xandro’s Magnesium Glycinate 500mg provides you with your magnesium needs alongside your diet, helping improve your sleep and reduce muscle cramps due to boosting your magnesium levels with its high bioavailability. Try it out today!