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Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

Magnesium Carbonate Vs Magnesium Citrate: Benefits, Differences, Pros & Cons

Magnesium carbonate and magnesium citrate are popular supplements, each with unique properties and benefits. Magnesium carbonate acts as a gentle antacid and laxative, with lower bioavailability, making it suitable for indigestion support. On the other hand, magnesium citrate boasts higher solubility and absorption, ideal for correcting deficiencies and aiding in constipation relief, albeit with potential digestive discomfort at higher doses. 



What is Magnesium?


Magnesium is an essential mineral required by the human body and is involved in over 300 enzymatic reactions that maintain our health and well-being. It plays a significant role in regulating muscle and nerve functions, supporting bone structure and cardiovascular health, as well as blood sugar balance and sleep. As the fourth most abundant mineral in our bodies, it's vital we get enough daily, whether through diet or supplementation. [1]

In this article, we provide detailed information on two popular magnesium compounds: magnesium carbonate and magnesium citrate. 



Understanding Magnesium Supplements


Before comparing the two forms of magnesium, it's essential to understand why supplements might be necessary. Despite magnesium's abundance in foods like leafy greens, nuts, seeds, and whole grains, deficiencies are common due to poor dietary choices, decreased nutrient levels in soils, and health conditions that could impair magnesium absorption.

Supplements aim to fill this gap, but not all forms of magnesium are created equal! The differences in bioavailability and specific benefits of each type of magnesium can influence a person's choice. 

Let's delve into the benefits, differences, pros, and cons of two types of magnesium: carbonate and citrate.




Magnesium Carbonate Vs Magnesium Citrate



Magnesium Carbonate


Magnesium carbonate serves multiple functions. As a food additive, it's an anti-caking agent, while in the fitness realm, it's chalk that keeps hands dry. It's also a common over-the-counter antacid and laxative.


Magnesium Carbonate Benefits and Pros:

  • Digestive Health: As an antacid, magnesium carbonate can neutralize stomach acid, providing relief from symptoms of indigestion.

  • Bone Health: Like other magnesium forms, it's essential for bone density and health.



Magnesium Carbonate Cons:

  • Lower Bioavailability: Due to its poor solubility in water, magnesium carbonate may not be as readily absorbed, which could limit its effectiveness as a dietary supplement.

  • Limited Use: Given its low solubility, it might not be the best choice for those looking to increase their magnesium levels significantly.



Magnesium Citrate


Magnesium citrate, a combination of magnesium and citric acid, is a more bioavailable option. It's commonly used to treat magnesium deficiency and as a laxative before medical procedures.


Magnesium Citrate Benefits and Pros:

  • High Bioavailability: Its excellent solubility in water means it's more efficiently absorbed by the body, making it a superior choice for addressing deficiency.

  • Laxative Effect: At higher doses, it's effective for relieving constipation and preparing the bowel for surgical or diagnostic procedures.

  • Mental and Physical Health: Magnesium citrate supports a range of physiological functions, including mood regulation, muscle function, and nervous system health.


Magnesium Citrate Cons:

  • Digestive Upset: The very property that makes magnesium citrate effective as a laxative can also lead to digestive discomfort, particularly at high doses.



Comparing Magnesium Carbonate Vs Magnesium Citrate


When choosing between the two, consider the purpose of supplementation. 

If it's to improve digestive health or as a mild daily supplement, magnesium carbonate might suffice. 

However, if you're looking to correct a deficiency, magnesium citrate is likely more effective due to its higher absorption rate.



Practical Tips for Choosing a Magnesium Supplement

  1. Consider Your Needs: If you're prone to constipation, magnesium citrate might provide dual benefits. If you're concerned about digestive discomfort, start with a lower dose or consider other forms of Magnesium that do not have digestive side effects like Magnesium Bisglycinate.

  2. Diet First: Supplements should complement a diet rich in magnesium. Focus on incorporating magnesium-rich foods into your meals.

  3. Monitor Your Intake: Too much magnesium can lead to adverse effects, so monitor your intake and adjust as needed!



Want to try the most bioavailable form of Magnesium? 


NutriRise Magnesium Bisglycinate: The Superior Choice



NutriRise is a health and wellness brand providing dietary supplements to support the health of your mind, body, and spirit, including our top-selling Magnesium Bisglycinate, used by thousands of happy customers.

We ensure you're getting the most bioavailable and effective form of Magnesium through a patented chelation process that binds magnesium to glycine to ensure efficacy and maximum results. This delivers the perfect amount of highly absorbable magnesium for sleep support, reduced cramps, muscle health, balanced blood glucose, calmer mood and more. 

Co-founders Basim & Ramsha Mirza started NutriRise in 2016, fuelled by the desire to transform their own health through the power of nutrition and ancient wisdom. NutriRise is now backed by a world-class team of researchers, chemists, biologists, doctors, and nutritionists. Every supplement we provide is produced in the USA in a CGMP-certified facility for unparalleled safety, purity, and quality.

At NutriRise, we ensure the quality and effectiveness of our Magnesium Bisglycinate by rigorous third-party testing. This stringent protocol helps us guarantee that the Magnesium supplement we offer is of the highest standard. 

Finally, we go beyond just creating and selling products; at NutriRise, we care deeply about the customer experience too. Through our efficient delivery system, we ensure your Magnesium Bisglycinate reaches you in perfect condition. By choosing NutriRise, you can trust in the quality and potency of each product, from our meticulous production processes to its arrival at your doorstep.


Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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