Glycinate or citrate for muscle spasms?
Answer
Neither carries a claim for spasm, because no such claim exists. The forms differ on magnesium content by weight and on tolerability at a full serving.
Key takeaways
- Is there a spasm claim?
- No. Magnesium claims cover normal muscle function at adequate intake, not spasm or cramp.
- What separates the forms?
- Bisglycinate is about 20 percent magnesium by weight and citrate about 16, and citrate is mildly laxative at higher doses.
- When is spasm medical?
- Persistent, severe or new muscle spasm, particularly with numbness or weakness, needs a GP.
What the claims cover
Magnesium contributes to normal muscle function at a serving providing at least 15 percent of the 375mg reference value. That is a contribution to a process working normally when intake is adequate, and it is not a claim about treating spasm or cramp.
No authorised claim exists for spasm or cramp for magnesium in any form, so the form question cannot be settled on that basis.
What actually separates them
Bisglycinate is roughly 20 percent magnesium by weight and citrate about 16, so reaching 300mg elemental takes about 1500mg of one and 1875mg of the other. Both absorb well, and citrate is mildly laxative at higher doses where bisglycinate is generally the gentlest of the common forms.
Futuro Labs Magnesium Glycinate uses bisglycinate at 300mg elemental per two capsule serving for 22p a day. That is a tolerability argument across a season rather than a claim about spasm.
When it is not a supplement question
Muscle spasm that is persistent, severe, new, or accompanied by numbness, weakness or changes in sensation belongs with a GP rather than a supplement shelf.
Several causes present that way and none is addressed by a mineral. That distinction matters more than the difference between two forms.
The full version
- Does magnesium stop cramp in rugby?The full cramp answer and what the evidence points at.
- How to compare magnesium forms without the marketingThe three axes that separate the forms.
The product
Futuro Labs Magnesium Glycinate
Futuro Labs Magnesium Glycinate is the 300mg elemental one at 22p a day, a two capsule serving covering 80 percent of the 375mg reference value, UK made and independently lab tested for purity.
- 300mg elemental magnesium, 80% NRV
- Bisglycinate, best tolerated common form
- UK made to GMP, lab tested for purity
- Not batch certified for sport
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
Which form is better for spasms?
Neither. No authorised claim for spasm or cramp exists in any form.
How do they differ?
Bisglycinate carries about 20 percent magnesium by weight, citrate about 16, and citrate is more laxative at higher doses.
When should I see a GP?
Persistent, severe or new spasm, particularly with numbness or weakness.