Magnesium Complex vs. Magnesium Glycinate: Which One is Right for You?
Magnesium is an essential mineral known for its numerous health benefits. But when it comes to choosing the right magnesium supplement, the options can be overwhelming. In this post, we will look at Charava's Magnesium Complex vs. Magnesium Glycinate and highlight the key differences between the two supplements to help you decide which one best suits your needs.
Table of contents
What is Magnesium?
Magnesium plays a crucial role in over 600 biochemical reactions in the body, supporting everything from muscle function to bone health. However, not all magnesium supplements are created equal. Different forms of magnesium can offer varying benefits.
What is Charava's Magnesium Complex?
Charava’s Magnesium Complex is a blend of three forms of magnesium: Magnesium Glycinate, Magnesium Citrate, and Magnesium Malate. This unique combination is designed to provide a well-rounded magnesium supplement that supports a variety of bodily functions.
Ingredients Breakdown for Magnesium Complex:
-
Magnesium Glycinate (816.67mg): This form is highly bioavailable, meaning that it is easily absorbed by the body. It’s gentle on the stomach and may help with sleep regulation and improve overall sleep quality.
-
Magnesium Citrate (281.38 mg): Magnesium citrate can help treat constipation. It is an osmotic laxative, which means it works by drawing water into the intestine to soften stool and make it easier to pass.
-
Magnesium Malate (319.03mg): Magnesium malate is a combination of magnesium and malic acid, a naturally occurring substance found in fruits. This form of magnesium is known for its potential to support energy production and reduce or delay muscle fatigue. Magnesium malate has been suggested to benefit individuals with conditions such as fibromyalgia and chronic fatigue syndrome.
-
Zinc (7.5mg): Zinc plays a critical role in cellular metabolism. It is required for the catalytic activity of hundreds of enzymes. Moreover, it has a role in enhancing immune function, protein and DNA synthesis, wound healing, and cell signalling and division. It is important to discuss that it has been studied that when taken together, zinc and magnesium can sometimes compete for absorption; however, this is only the case when the mg/day of zinc is of a relatively high dose i.e. 142 mg/day. Charava contains 7.5 mg of zinc, a dose that is lower than the levels that typically affect magnesium absorption. For a lot of people who can’t get enough of either mineral through their diet alone, taking magnesium along with zinc may be a good choice.
-
Vitamin D3 (25µg): Vitamin D supports the absorption of calcium, regulates bone health, and plays a role in immune function. Your skin produces vitamin D3 when you spend time in the sun. People who live in cloudy climates with very little sunshine, or whose arid climates or lifestyles limit their time outdoors, may not produce adequate vitamin D3. Vitamin D3 works synergistically with magnesium. Magnesium assists in the activation of vitamin D3, so having them together can be beneficial for supporting optimal absorption and efficacy.
Who Should Use Magnesium Complex?
Charava’s Magnesium Complex is ideal for individuals looking for an all-in-one magnesium supplement. It’s great for those who want to improve muscle function, sleep quality, digestion, and overall energy levels. The added zinc and vitamin D3 are perfect for supporting immunity and bone health.
What is Charava's Magnesium Glycinate?
Charava’s Magnesium Glycinate focuses on a single, highly absorbable form of magnesium - Magnesium Bisglycinate. This supplement is specifically designed for individuals seeking the calming and restorative benefits of magnesium without the digestive discomfort that some other forms of magnesium may cause.
Ingredients Breakdown for Magnesium Glycinate:
-
Magnesium Bisglycinate (100mg of elemental magnesium): Magnesium bisglycinate is known for its excellent bioavailability and gentle effect on the stomach. It’s perfect for those with digestive sensitivities. Magnesium bisglycinate supports muscle relaxation and stress relief and promotes restful sleep.
Who Should Use Magnesium Glycinate?
Magnesium Glycinate is ideal for people looking to support their sleep, improve muscle relaxation, support psychological stress, or improve low moods. It’s the best choice for those who experience digestive upset with other forms of magnesium or who prefer a more targeted magnesium supplement.
Why Did Charava Choose These Ingredients and Dosages?
Our Magnesium Complex:
-
Magnesium glycinate is included for its high bioavailability, which supports its absorption, supporting muscle relaxation and sleep regulations.
-
Magnesium citrate adds digestive support, aiding in regular bowel movements.
-
Magnesium malate contains malic acid, which is involved in ATP production. It also helps reduce muscle fatigue.
-
Zinc plays a role in immune function, while vitamin D3 supports calcium absorption and bone health.
Our Magnesium Glycinate:
-
The 100mg of elemental magnesium per capsule is specifically designed to provide calming and muscle-relaxing effects without digestive discomfort.
Magnesium Complex vs. Magnesium Glycinate
|
Feature |
||
|
Forms of Magnesium |
Glycinate, Citrate, Malate |
Bisglycinate |
|
Additional Ingredients |
Zinc, Vitamin D3 |
None |
|
Supports |
Sleep, muscle relaxation, digestion, energy, immune system |
Sleep, muscle relaxation, stress relief, mood support |
|
Who Should Use It? |
Those seeking an all-in-one supplement for overall health |
Those sensitive to digestive issues or need calming effects |
|
Capsules per Serving |
2 capsules (1,417mg of complex) |
1 capsule (500mg of magnesium) |
|
Elemental Magnesium |
816.67mg (from Glycinate, Citrate, Malate) |
100mg (from Bisglycinate) |
Where to Buy Charava’s Magnesium Complex & Magnesium Glycinate
Charava’s Magnesium Complex and Magnesium Glycinate are available online:
SUMMARY
Magnesium Complex vs. Magnesium Glycinate: Both Magnesium Complex and Magnesium Glycinate are excellent choices, depending on your specific health goals.
If you’re looking for a versatile supplement that supports multiple aspects of your health, the Magnesium Complex might be the best fit.
If your focus is on sleep, muscle relaxation, and stress relief with minimal digestive disruption, the Magnesium Glycinate could be the ideal choice
Always consult a healthcare professional before starting any new supplement regimen. Let us know which magnesium supplement works best for you in the comments below!
FREQUENTLY ASKED QUESTIONS
1. Is it better to take magnesium glycinate or magnesium complex?
The choice between magnesium glycinate and a magnesium complex depends on your specific health needs.
- Magnesium glycinate is highly bioavailable and is particularly effective for promoting relaxation, reducing anxiety, and improving sleep quality.
- A magnesium complex typically combines various forms (e.g., citrate, malate, and glycinate) to provide a broader spectrum of benefits, such as supporting muscle function, energy production, and digestive health.
If your goal is targeted sleep or anxiety relief, glycinate is ideal. For general health support, a magnesium complex offers a more comprehensive approach.
2. What is the best form of magnesium to ingest?
The best form of magnesium depends on the health outcomes you're aiming for:
- Magnesium glycinate – Best for sleep, relaxation, and anxiety.
- Magnesium citrate – Well-absorbed and effective for relieving constipation.
- Magnesium malate – Supports energy production and helps with muscle pain and fatigue.
- Magnesium threonate – Known for its potential cognitive benefits due to its ability to cross the blood-brain barrier.
Overall, magnesium glycinate and magnesium malate are considered among the most bioavailable and well-tolerated forms.
3. Is magnesium malate better than glycinate?
Neither form is inherently "better"—it depends on your health objectives:
- Magnesium malate is often preferred for improving energy levels and alleviating muscle pain, particularly for individuals with fatigue-related conditions like fibromyalgia.
- Magnesium glycinate is better suited for stress reduction, improved sleep quality, and calming the nervous system.
Choose based on whether your primary focus is energy and muscle health (malate) or relaxation and sleep (glycinate).
4. Which magnesium is best for muscle?
For muscle health, the following forms are particularly beneficial:
- Magnesium malate – Supports energy production and reduces muscle soreness.
- Magnesium citrate – Helps prevent muscle cramps and spasms.
- Magnesium chloride – Often used in topical applications for localized muscle relief.
Among these, magnesium malate is often recommended for chronic muscle pain and fatigue.
5. Can I take magnesium complex daily?
Yes, taking a magnesium complex daily is generally safe for most individuals when consumed within the recommended daily allowance (RDA). For adults, this is typically 310–420 mg of elemental magnesium per day, depending on age and sex. However, individuals with kidney issues or other medical conditions should consult their healthcare provider before supplementation.
6. Is magnesium complex good for sleep?
Yes, Charava's magnesium complex can also support sleep, since it contains magnesium glycinate. These forms promote relaxation and help regulate neurotransmitters like GABA, which plays a critical role in sleep quality.
However, if sleep is your primary concern, a dedicated magnesium glycinate supplement might be more effective.
8. Is magnesium complex different from magnesium?
Yes, our magnesium complex differs from elemental magnesium in that it contains multiple forms of magnesium (e.g., citrate, glycinate, malate), offering a broader range of health benefits. In contrast, a single-form magnesium supplement delivers only one type of magnesium and its specific effects.
A complex is often more versatile, supporting various bodily functions like muscle health, energy production, and cognitive function simultaneously.
