Magnesium is an essential mineral required for over 300 enzymatic processes, but your body doesn’t produce it naturally. In fact, almost half of people have a Magnesium deficiency. That’s where Magnesium supplements come in. Dietary supplements can help bridge the gaps in your diet and prevent deficiencies that can show up as fatigue, brain fog, and other issues.

There are several types of Magnesium supplements, including Magnesium Glycinate and Magnesium Oxide. If you’re considering supplementation, you might be wondering about the difference between Magnesium Oxide and Magnesium Glycinate. Magnesium Oxide is typically used for its laxative effect and to alleviate heartburn, whereas Magnesium Glycinate is better absorbed by the body and less likely to cause digestive issues, making it a preferred choice for those seeking to increase Magnesium levels without gastrointestinal side effects.

Below, we dig into everything you need to know about Magnesium Glycinate vs. Magnesium Oxide so you can find the right dietary supplement for your unique needs.

What is Magnesium Glycinate?

This form of bioavailable Magnesium is made up of Magnesium salt and the essential amino acid Glycine. Glycine functions as a neurotransmitter and may help support sleep, healthy cognitive function, and overall well-being. Magnesium Glycinate is known for its high bioavailability, which means it is easily absorbed in the digestive tract, making it an effective choice for those looking to improve Magnesium levels and enhance metabolic functions without gastrointestinal discomfort.

What is Magnesium Oxide?

Combining Magnesium and Oxygen results in Magnesium Oxide, a form of Magnesium that people sometimes take to help with indigestion or heartburn. It is also commonly used as a short-term laxative and can be effective in treating Magnesium deficiencies. However, Magnesium Oxide is not as readily absorbed by the body as other forms of Magnesium, which means it may not be the best choice for those looking to significantly increase their Magnesium levels for other health benefits.

Key Differences Between Magnesium Glycinate & Oxide

Let’s break down the key differences between Magnesium Oxide and Magnesium Glycinate.

Absorption & Bioavailability

Magnesium Glycinate is commonly found in dietary supplements because of its high bioavailability. It’s also easier on the digestive system than other forms of Magnesium. Magnesium Glycinate may assist in the absorption of Vitamin D — a common deficiency among U.S. adults.

On the other hand, the body can’t absorb Magnesium Oxide as readily, so if you're looking to address low magnesium levels, you may want to consider other forms of oral Magnesium, like Magnesium Glycinate.

Health Benefits

Because Magnesium Glycinate contains Glycinate, this form of Magnesium is a more common choice for mitigating sleep issues, low mood, and the effects of stress. It’s also the best option for those seeking to raise Magnesium levels because of its high bioavailability compared to other forms of Magnesium.

Magnesium Oxide isn’t as bioavailable as the Glycinate form of Magnesium. Since your body may only absorb a fraction of the Magnesium Oxide you take in, it might not be a suitable option for addressing a deficiency.

Researchers of one study involving 14 participants found that those who were supplemented with Magnesium Oxide for 60 days saw no noticeable differences in Magnesium levels compared to those in the placebo group.

That said, the study involved a small participant pool, and you may want to prioritize this form of supplemental Magnesium if your main concern is digestive relief or pain management. Research suggests that Magnesium Oxide may have pain relief benefits at higher doses in people with migraines.

One study involving 64 women who underwent a hysterectomy found that those who took 500 mg of Magnesium Oxide 30 minutes before surgery had lower post-surgery pain scores than those who took the same amount of oral naproxen.

You can also use this form of Magnesium as an antacid to help with heartburn, digestive upset, and irregularity.

Side Effects & Tolerability

Unlike other forms of Magnesium, Magnesium Glycinate is unlikely to cause digestive upset, so it’s a good choice for people with sensitive stomachs or gut health conditions.

Magnesium Oxide may help with digestive health issues, but the same mechanisms that can promote regularity and motility can lead to effects like cramping and diarrhea. This form of Magnesium is typically harder on the digestive system overall.

Regardless of which form of Magnesium you choose, excess Magnesium can lead to side effects, includig:

• Nausea and vomiting
• Low blood pressure
• Muscle weakness

In some cases, extreme toxicity can impact heart health. If you start to feel unwell after starting a Magnesium supplement routine, contact a healthcare professional.

Choosing Between Magnesium Glycinate & Oxide

To recap, here’s what you need to know about Magnesium Glycinate vs Oxide:

• Magnesium Glycinate is more bioavailable than Magnesium Oxide. This means your body can better absorb this form of Magnesium and use it more efficiently.
• Both forms of Magnesium have benefits. Magnesium Glycinate is a good option for people seeking to address a deficiency or improve sleep quality, while Magnesium Oxide may help support gut health and relieve pain.
• Magnesium Glycinate is gentler on the stomach. In addition to being more bioavailable, this form of Magnesium is also less likely to produce gastrointestinal side effects compared to Magnesium Oxide.
• Taking too much of either form of Magnesium can cause issues. While both forms of Magnesium are linked to health benefits, it’s possible to take too much of a good thing. Talk with a healthcare professional if you experience new symptoms after starting an oral Magnesium supplementation routine.

Which supplemental Magnesium you choose ultimately comes down to why you want to take Magnesium in the first place.

Are you looking to take Magnesium before bed for sleep or is your main concern a deficiency? Magnesium Glycinate’s high bioavailability and tolerability may be the right pick for you.

Are you more concerned with addressing digestive health issues? Magnesium Oxide may help improve your regularity and settle your stomach when heartburn or indigestion crop up.

Can You Take Magnesium Glycinate & Oxide Together?

Be cautious when combining different Magnesium powder supplements containing similar ingredients. Too much of some forms of Magnesium can have a laxative effect, for example.

However, to get the most from a natural Magnesium supplement, you may find it helpful to choose a Magnesium supplement blend that contains multiple forms of the mineral. A blended formula can help ensure you’re getting enough Magnesium and maximizing your supplementation benefits.

If you’re looking to boost your Magnesium levels or increase Magnesium absorption, consider opting for a Magnesium powder supplement containing the most bioavailable forms of Magnesium, like Glycinate, Gluconate, and Citrate.

Sleepy Magnesi-Om® contains Magnesium Bisglycinate, the bioavailable form of Magnesium Glycinate, and a microdose of plant-extracted Phytomelatonin to help support sleep onset and promote muscle relaxation. The Magnesium and Melatonin supplement also has L-theanine to support sleep quality.

Mix a single pouch with 12 oz of water before bedtime, as needed for trouble falling asleep, shift work, or travel.