When it comes to selecting a magnesium supplement, it’s crucial to consider the specific benefits you’re seeking.
Each form of magnesium offers unique advantages beyond mere assimilation.
To ensure you choose the most suitable option, it’s essential to understand their distinctions and the potential benefits they can provide.
In this article, we will explore the available magnesium supplements and delve into the roles each formula plays in promoting health.
- 1 The importance of magnesium for optimal health
- 2 Understanding magnesium: An electrolyte and essential mineral
- 3 How magnesium is synthesized in the body
- 4 Factors contributing to magnesium deficiency
- 5 Identifying symptoms of magnesium deficiency
- 6 Exploring Different Types of Magnesium Supplements
- 6.1 Magnesium Chloride: Promoting metabolic function and detoxification
- 6.2 Magnesium Citrate: Considerations and laxative properties
- 6.3 Magnesium Glycinate: Soothing anxiety and enhancing relaxation
- 6.4 Magnesium Malate: Energizing and suitable for physical activity
- 6.5 Magnesium Oxide: Sustained support with minimal assimilation
- 6.6 Magnesium Sulfate: Limited scientific support and laxative effects
- 6.7 Magnesium Orotate: Cellular health and cardiovascular protection
- 6.8 Magnesium L-threonate: Cognitive health and memory support
- 6.9 Magnesium Bisglycinate: High bioavailability and recommended formula
- 6.10 Magnesium Taurate: Cardiovascular support and blood sugar control
- 6.11 Marine Magnesium: Combination with Vitamin B6 and sleep improvement
- 7 Best magnesium supplement
Looking for the best magnesium supplement? Discover how to enhance relaxation, combat fatigue, and support cognitive health with our comprehensive guide.
The importance of magnesium for optimal health
We don’t think about it but many diseases can be linked to magnesium deficiency.
Indeed, most of the most common conditions are linked to an inflammation problem.
If you have suffered from inflammation for too long, the arteries harden and blood flow is impaired.
The result is hypertension which pushes blood to all corners of the body to supply vital organs.
So any substance that reduces inflammation, improves circulation, and fluidifies blood protects health.
Magnesium has all of these properties.
It is an excellent anti-inflammatory, has a slight anticoagulant and vasodilator effect.
The recommended dosage is 420mg per day for men, 360mg for women, and approximately 200mg for children.
Understanding magnesium: An electrolyte and essential mineral
Both electrolyte and mineral, it is the fourth most abundant mineral in the body.
It is necessary for the electrical activity of the heart, and brain and is involved in over 300 chemical reactions in the body.
How magnesium is synthesized in the body
30 to 40% of the mineral is absorbed by the small intestine, some are excreted by the kidneys.
Typically 1-2% of the dose passes into the blood, 65% ends up in the bones, and 30% passes into the cells.
Factors contributing to magnesium deficiency
We are all more or less deficient mainly because of our diet.
Indeed, in recent decades, production methods have evolved and magnesium has been affected.
Poor soils, intensive agriculture, and food processing significantly reduce the mineral content and thus lead to unexpected deficiencies.
And although it is still present, the level is insufficient to meet our daily needs.
In addition, this mineral is very poorly absorbed by the stomach and is even destroyed by prescribed drugs such as PPIs, and proton pump inhibitors, for stomach ulcers or gastroesophageal reflux.
Note that soft drinks, coffee, and sugar also reduce its absorption and that the stress of the modern world and the lack of sleep also puts us deficient.
So the only way now to maintain normal levels of magnesium is to supplement with cures.
Identifying symptoms of magnesium deficiency
A disability results in defined symptoms:
– heart palpitations
– hardening of the arteries
– from hypertension
– an intestinal disorder
Exploring Different Types of Magnesium Supplements
Magnesium Chloride: Promoting metabolic function and detoxification
Chloride extracted from seawater or brine is very suitable for metabolic function and detoxification.
Its bioavailability, or the proportion of the administered dose that ends up in the bloodstream without being metabolized, is approximately 12%.
This form is particularly potent and works great for muscle relaxation.
It works particularly on stress and anxiety and promotes sleep.
A 3 weeks cure at the change of season can be very beneficial.
Note, however, a fairly pronounced laxative effect at high doses.
Magnesium Citrate: Considerations and laxative properties
Generally, magnesium citrate is not strongly recommended because it interferes with iron and copper.
Indeed, the blood plasma carries copper in the body and if this process is blocked, an overabundance of iron is created and causes many problems.
In addition, this form has strong laxative properties.
Magnesium Glycinate: Soothing anxiety and enhancing relaxation
In this form, it is linked to glycine, an amino acid that has soothing properties.
This formula is therefore very suitable for fighting anxiety.
It is recommended to take it before going to bed to obtain an optimal relaxing effect.
This is a chelated form (#ad), which further increases its assimilation.
Magnesium glycinate (#ad) is also directly assimilated by the intestine which prevents any laxative effect.
Magnesium Malate: Energizing and suitable for physical activity
This combination of magnesium and malic acid has the particularity of being very energizing and invigorating.
It is very suitable if you work a lot or play a sport in a sustained way.
It helps in ATP production, the adenosine triphosphate which we need to produce energy, to contract muscles, for all physical activity.
Its shape is also chelated, so it has a high bioavailability estimated at 15%.
It is best taken in the morning so as not to disturb sleep
The magnesium malate (#ad) belongs to the category of supplements with few side effects and does not cause any digestive symptoms when the recommended dosage is respected.
Magnesium Oxide: Sustained support with minimal assimilation
To get the best effects from this inorganic salt, it is recommended to be taken in small doses throughout the day.
It is usually linked with a fatty acid to obtain this oxidized form.
When taken in small, constant doses, it produces ongoing support.
However, its assimilation is minimal, which is why it is necessary to regularly renew the take.
It gives a quick boost and then collapses, leaving the body devoid of magnesium.
Frequently used for its purifying function and to combat gastric acidity, it is likely to cause intestinal disorders to like already not recommended magnesium citrate.
Magnesium Sulfate: Limited scientific support and laxative effects
It is also known as Epsom salt.
It is not salt but magnesium.
But it’s not as efficient as you might think.
There is no scientific study supporting the benefits of this form or Epsom salt bath.
Much research has attempted to assess its role in recovery or healing without reaching a definitive conclusion.
It has more heavy laxative effects which you should be wary of.
Magnesium Orotate: Cellular health and cardiovascular protection
Perhaps the most effective form because this combination of magnesium and orotic acid is the only one to penetrate cells due to its exceptional bioavailability.
It, therefore, maintains overall cellular health and provides energy while providing cardiovascular protection.
Magnesium Ororate (#ad) is very suitable for combating fatigue, optimizing the functioning of the nervous system, combating spasmophilia, and preventing cardiac arrhythmias.
It has few side effects when the recommended dosage is followed.
Magnesium L-threonate: Cognitive health and memory support
This form is a patented chemical compound highly indicated for supporting cognitive health.
Its role is to slow the effects of aging memory and limit the progression of Alzheimer’s disease.
Numerous studies attest to the effectiveness of magnesium threonate (#ad) on short and long-term memory.
Magnesium Bisglycinate: High bioavailability and recommended formula
Bisglycinate is the association of two amino acids of glycine and magnesium.
This formula is over 20% highly bioavailable and has no laxative effect.
It is also the most recommended with the orotate form.
Magnesium bisglycinate (#ad) is particularly indicated to fight fatigue and in particular for people with a fast pace of life or an intense and regular sport.
It is also associated with taurine and/or vitamin B6 to increase its assimilation and facilitate cell penetration.
Magnesium Taurate: Cardiovascular support and blood sugar control
It is the association of amino acids, taurine, and magnesium.
Taurine contributes to concentration and energy metabolism while magnesium provides its relaxing effects.
This form is indicated for cardiovascular support and blood sugar control, although further studies are needed.
However, it is not recommended for people with insulin-dependent diabetes and people unaware of blood sugar problems.
It can also cause drowsiness and, in intolerance, confusion.
Marine Magnesium: Combination with Vitamin B6 and sleep improvement
This form is a combination of elemental magnesium and several salts.
Here, to be assimilated by the body, it must be combined with vitamin B6.
It is indicated to fight fatigue, and stress and improve sleep.
It nevertheless presents quite pronounced digestive side effects when not tolerated and its bioavailability is often disappointing.
Best magnesium supplement
Understanding the different forms of magnesium supplements and their specific benefits is essential for selecting the most appropriate option to support your health.
Whether you’re looking to enhance relaxation, combat fatigue, promote cognitive health, or address specific concerns, knowing the distinctions between these formulas empowers you to make an informed decision.
Remember to consult with a healthcare professional before starting any new supplement regimen.