What is the Difference Between Magnesium Oxide and Magnesium Citrate?

Magnesium oxide and magnesium citrate are two different forms of magnesium supplements. Magnesium oxide is a salt that combines magnesium and oxygen, while magnesium citrate is a form of magnesium bound with citric acid. Here are the main differences between the two:

1. Bioavailability: Magnesium citrate is more easily absorbed by the body than magnesium oxide. One study found that magnesium citrate had approximately 16.2% bioavailability, while magnesium oxide had a bioavailability of about 4.03%. In another study, magnesium citrate was more soluble in water and stomach acid compared to magnesium oxide.
2. Effectiveness: Magnesium citrate is generally considered more effective at raising serum magnesium levels than magnesium oxide. Due to its better bioavailability, magnesium citrate is often the preferred choice for those seeking the health benefits of magnesium, such as improved sleep, muscle recovery, and digestion.
3. Constipation: Magnesium citrate is commonly used as a treatment for constipation, while magnesium oxide is not typically used for this purpose. However, some people may experience unwanted digestive side effects, such as diarrhea, when taking magnesium citrate.
4. Other uses: Magnesium oxide is often used to relieve heartburn or indigestion as an antacid. It is also present in some dietary supplements, but its poor absorption by the digestive tract makes it less suitable for preventing or treating magnesium deficiencies.

In summary, magnesium citrate is generally considered more effective and bioavailable than magnesium oxide, making it the better choice for those seeking the health benefits of magnesium. However, some people may experience digestive side effects when taking magnesium citrate. Magnesium oxide, on the other hand, is more commonly used as an antacid or for other purposes, but its low bioavailability makes it less suitable for addressing magnesium deficiencies.

Comparative Table: Magnesium Oxide vs Magnesium Citrate

Magnesium oxide and magnesium citrate are two different forms of magnesium supplements. Here is a comparison table highlighting their differences:

In summary, magnesium oxide is more commonly used to treat constipation, heartburn, and indigestion due to its lower absorption rate. On the other hand, magnesium citrate is more effectively absorbed by the body and is often used to boost magnesium levels, treat constipation, and improve sleep, muscle recovery, and digestion.