Magnesium is an essential mineral that plays a vital role in various bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. Among the popular forms of magnesium supplements are magnesium oxide and magnesium citrate. Although both compounds provide magnesium, they differ significantly in their properties and effects. Here, we explore seven key differences between magnesium oxide and citrate that you should know.
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Magnesium oxide (MgO) is a compound consisting of magnesium and oxygen, while magnesium citrate is a combination of magnesium and citric acid. This difference in chemical makeup can impact their absorption rates in the body.
| Type | Chemical Formula |
|---|---|
| Magnesium Oxide | MgO |
| Magnesium Citrate | C6H6MgO7 |
The bioavailability of magnesium is crucial for its effectiveness as a dietary supplement. Magnesium oxide has a lower absorption rate compared to magnesium citrate. Influencer and nutritionist Dr. Josh Axe emphasizes that magnesium citrate is often better absorbed by the body, making it a more popular choice among those seeking to increase their magnesium intake.
Magnesium citrate is commonly known for its laxative properties, making it a favorable option for individuals experiencing constipation. Conversely, magnesium oxide can cause digestive issues in some individuals, advocated against its frequent use for bowel regulation.
| Compound | Laxative Effect |
|---|---|
| Magnesium Oxide | Minimal |
| Magnesium Citrate | Strong |
Different forms of magnesium supplements serve various purposes. Magnesium citrate is often recommended for constipation relief, whereas magnesium oxide is frequently prescribed to supplement magnesium levels in the body. Influencer Dr. Rhonda Patrick highlights that magnesium oxide can be beneficial for improving overall magnesium status, particularly in individuals who need to correct deficiencies.
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Because of their varying bioavailability, the recommended dosage differs between magnesium oxide and magnesium citrate. Generally, individuals may need to take a higher dosage of magnesium oxide to achieve similar magnesium levels compared to magnesium citrate. However, it’s crucial to consult with a healthcare professional before altering any supplement regimen.
Both forms of magnesium can cause side effects, but they differ in severity and nature. Magnesium oxide may cause gastrointestinal discomfort, while magnesium citrate is more likely to induce diarrhea. Health advocate and influencer Dr. Mark Hyman advises consumers to start with lower dosages and monitor their body's response to each type.
When it comes to affordability and availability, magnesium oxide tends to be more economical than magnesium citrate. Many budget-conscious consumers prefer magnesium oxide for its lower cost. However, the price may reflect its absorption efficiency, making it less effective for some individuals who require higher quantities of magnesium. Considering both budget and health needs is crucial when selecting between magnesium oxide and citrate.
In summary, while both magnesium oxide and citrate are vital for maintaining healthy magnesium levels, they exhibit clear differences in composition, absorption rates, uses, side effects, and costs. Understanding these differences helps you make an informed choice tailored to your individual health needs. Always consult with a healthcare professional before starting any new supplement, and consider your unique health goals when choosing between magnesium oxide and magnesium citrate.
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