Magnesium Spotlight: The Difference Between Citrate and Glycinate – InVite Health Podcast, Episode 322
Invite Health Podcast, Episode hosted by Amanda Williams, MPH.
You’ve probably never thought about whether you’re deficient in magnesium, but it certainly would not be uncommon. We know that greater than 50% of Americans fail to eat enough of this important mineral in their diets. They’re just not obtaining it. Due to our stressful lives and other conditions that can potentially deplete our body of this very important mineral, then it makes sense that a lot of people in this country are deficient or insufficient. This is a major problem because we know that magnesium is an essential mineral, as well as being an electrolyte that we have to obtain from our diet.†
The Role Magnesium Plays In The Body
Magnesium has over 300 different functions in the human body and it plays such a crucial role in hormonal balance, detoxification, blood pressure regulation, maintaining bone health and more. Half of the body’s magnesium is stored in the bones and that’s where it’s part of the skeletal matrix. It helps our neurons in our brain. We have to have enough for normal heart rhythm. It helps to regulate blood pressure because it allows for vasodilation, which allows the blood vessels to remain more open so you get optimal blood flow through them. But magnesium is this one mineral that most Americans are not getting enough of. This is common with other trace minerals as well because our soil is not as nutrient-rich as it once used to be.†
Learn more about how important this mineral is to the body by listening to the full podcast episode.
Knowing that most Americans have an inadequate magnesium intake, which increases their risk for different cardiovascular diseases, type 2 diabetes and bone loss, what can we be doing? We have to make sure that we are supplementing with this important mineral each and every single day.†
At a bare minimum, you can be looking at taking a multivitamin. InVite® Health’s Multivitamins are all options because they are all going to yield you some magnesium. But it’s actually better to take a stand-alone magnesium product every day in addition to your multivitamin. This is because we know that magnesium is critical for our overall health. We like to start with it at a low dose and then you work your way up. Your body will let you know once you have enough magnesium because it really allows for relaxation, even in the intestines. You may have more of a tendency to have loose stool. This is why, with magnesium, low and slow is the way to go.†
Which Type Is Best For Your Needs?
They’re both really, really excellent. They both have elemental magnesium, but it’s just a difference of what they’re bound to.†
Magnesium citrate, for example, is bound to citrate. This is absorbed relatively fast and is really great for people who have more of a tendency to have constipation. It gets into the intestines and really allows for the relaxation of that smooth muscle in the intestines. For people who have a tendency to get muscle cramps or headaches, sometimes citrate is the preferred choice.†
Magnesium glycinate is actually a derivative of the amino acid glycine. Glycine helps to work alongside many of our neurotransmitters, including GABA, so it helps to promote that calming feeling. Magnesium glycinate oftentimes in the evening can be very beneficial to help to support healthy sleep. It is very beneficial for targeting issues with insulin resistance, so for many diabetics, they’ll find that magnesium glycinate is their preferred choice.†
For more information on the benefits of this important mineral, tune into the full podcast episode.