What is the Difference Between Magnesium Oxide and Magnesium Glycinate

Magnesium oxide and magnesium glycinate are two compounds used to treat magnesium deficiency. However, there is a distinct difference between magnesium oxide and magnesium glycinate in terms of their properties and uses.

What is the difference between magnesium oxide and magnesium glycinate? Magnesium oxide has more magnesium per unit volume while magnesium glycinate has less amount of magnesium per unit volume.

Key Areas Covered

1. What is Magnesium Oxide 
      – Definition, Features
2. What is Magnesium Glycinate
      – Definition, Features
3. Similarities Between Magnesium Oxide and Magnesium Glycinate
      – Outline of Common Features
4. Difference Between Magnesium Oxide and Magnesium Glycinate
      – Comparison of Key Differences
5. FAQ: Magnesium Oxide and Magnesium Glycinate
      – Answers to Frequently Asked Questions

Key Terms

Magnesium Oxide, Magnesium Glycinate, Magnesia, Magnesium Bisglycinate

What is Magnesium Oxide

Magnesium oxide is a naturally occurring white mineral known as magnesia. Its chemical structure consists of magnesium and oxygen ions linked together. These ions form a tight crystal lattice with strong ionic bonds, making it highly stable. Magnesium oxide naturally occurs in the mineral periclase and has the chemical formula MgO. It has a high melting point. When mixed with water, magnesium oxide forms magnesium hydroxide. Magnesium oxide has many uses across various industries.

Magnesium oxide is mainly used as a dietary supplement for the deficiency of magnesium, which is involved in nerve and muscle function, blood sugar control, and bone health. Supplementation may be recommended for conditions like migraines, constipation, and even high blood pressure. However, magnesium oxide has a lower absorption rate compared to other forms like citrate or glycinate.

Magnesium oxide also works as a short-term solution for occasional heartburn, indigestion, and constipation. It neutralises stomach acid for relief from heartburn. For constipation, it draws water into the intestines, promoting bowel movements. However, due to its laxative effect, it should not be used daily or for extended periods.

What is Magnesium Glycinate

Magnesium glycinate, also known as magnesium bisglycinate, is a popular dietary supplement combining magnesium with the amino acid glycine. The chemical formula for magnesium glycinate is C₄H₈MgN₂O₄, which is one magnesium atom (Mg) bound to two glycine molecules (C₂H₅NO₂).

Glycine is the simplest amino acid, containing a central carbon atom bonded to a hydrogen atom, an amino group (NH₂), a carboxyl group (COOH), and a hydrogen atom. The magnesium atom interacts with the oxygen atoms of the carboxyl groups in each glycine molecule, forming a stable chelate complex.

There are many uses of magnesium glycinate. Magnesium glycinate supplements are often recommended to address deficiencies and their associated symptoms, such as fatigue, muscle cramps, and headaches. Supplementation with magnesium glycinate may be beneficial for those looking to improve bone mineral density and muscle performance too.

Similarities Between Magnesium Oxide and Magnesium Glycinate

1. Both magnesium oxide and magnesium glycinate are ways to increase magnesium intake in the body, an essential mineral for many bodily functions.
2. Both are available in various forms such as capsules, tablets, or powders.

Difference Between Magnesium Oxide and Magnesium Glycinate

Definition

• Magnesium oxide is a compound that consists of magnesium and oxygen, while magnesium glycinate is a compound that consists of magnesium and glycine, an amino acid.

Magnesium Content

• Magnesium oxide has more magnesium per unit volume, while magnesium glycinate has less amount of magnesium per unit volume.

Bioavailability

• Magnesium glycinate is generally considered to have much higher bioavailability than magnesium oxide.

Side Effects

• Magnesium oxide can act as a laxative and cause diarrhea in some people. Magnesium glycinate is gentler on the digestive system and less likely to cause side effects.

Cost

• Magnesium oxide is typically the cheaper option due to its lower production cost. Magnesium glycinate tends to be more expensive due to its higher bioavailability.

Conclusion

In conclusion, the difference between magnesium oxide and magnesium glycinate lies in their properties and uses. Magnesium oxide is often used as a dietary supplement for magnesium deficiency, as well as an antacid or laxative, but it has a lower absorption rate and may cause gastrointestinal side effects. In contrast, magnesium glycinate offers higher absorption and is preferred for supporting overall health, including muscle and nerve function, with fewer digestive side effects.

FAQ: Magnesium Oxide and Magnesium Glycinate

1. Which is better, magnesium glycinate or oxide?

Magnesium glycinate is a highly bioavailable form of magnesium made from magnesium and the amino acid glycinate. Hence, magnesium glycinate is better than magnesium oxide.

2. Which type of magnesium is best for sleep?

When it comes to sleep, magnesium glycinate is the best. It combines magnesium with glycine, an amino acid known for its calming effects. This form of magnesium is easily absorbed and can help promote relaxation and improve sleep quality.

3. Who cannot take magnesium glycinate?

Magnesium glycinate may not be appropriate for people with diabetes, alcohol dependence, liver disease, phenylketonuria (PKU), or other conditions that require limiting certain substances in the diet. It’s important to consult a healthcare professional before taking magnesium glycinate if you have any of these conditions.

4. Which magnesium is best for anxiety?

Magnesium taurate and glycinate are considered the best forms of magnesium for anxiety because they have the most research supporting their positive effects on anxiety and other mental health disorders.

5. What is magnesium oxide used for?

Magnesium oxide is used to treat migraines and constipation. In some people, it may also help reduce blood pressure, blood sugar levels, and anxiety.

Reference:

1. “Magnesium Oxide.” Health Line.
2. “Magnesium Glycinate.” Health Line.

Image Courtesy:

1. “Magnesium oxide sample” By Adam Rędzikowski – Own work (CC BY-SA 4.0) via Commons Wikimedia
2. “Magnesium diglycinate” By User:Innerstream – Own work (Public Domain) via Commons Wikimedia