Which magnesium do you take? The right one!

It is a mineral that performs vital functions in the human body and is involved in over 300 metabolic reactions. Unfortunately, our bodies cannot produce it themselves. For this reason, we must ensure that we get our daily requirement through food or take it as a dietary supplement. But not all magnesium is the same.

Magnesium is available in capsules, tablets, powder, liquids, and effervescent tablets. Many of us already take supplements like these. The range on offer is huge. However, it is important to choose the right mineral compound, as this determines how well the body can absorb the magnesium.

Organic and inorganic compounds

Since magnesium never occurs in its pure form in nature, it needs a chemical compound in which the mineral is bound to other elements or molecules. This compound influences its bioavailability, i.e., how well the body can utilize it. A distinction is usually made between organic (e.g., magnesium citrate, magnesium glycinate) and inorganic forms (e.g., magnesium oxide, magnesium sulfate).

Organic compounds consist of magnesium and an organic molecule. This is often an amino acid or an organic acid. Examples include magnesium citrate (with citrate), magnesium glycinate (with glycine), and magnesium taurate (with taurine). Organic compounds are generally very well absorbed by the body. Not only are they easier to absorb, they are also better tolerated. Inorganic compounds, on the other hand, can provide a very high magnesium content, but often have poorer bioavailability and are sometimes more difficult to digest. Here, the magnesium has an inorganic partner, e.g., magnesium oxide or magnesium carbonate.

Many products therefore combine different magnesium compounds to take advantage of their respective benefits. DaFab, for example, uses a 7-fold magnesium complex. Biogena also combines seven different magnesium compounds in “Siebensalz® Magnesium.” Natural Elements has incorporated five high-quality forms into its magnesium capsules. It is therefore essential to take a closer look at the ingredients before purchasing a magnesium product.

Brief explanation: 7 compounds – 7 advantages

• Magnesium bisglycinate: Well tolerated and highly bioavailable. By binding to the amino acid glycine, it supports muscle and nerve function and is particularly suitable for regeneration and restful sleep.
• Magnesium citrate: Rapidly absorbed and particularly effective for energy metabolism.
• Magnesium malate: Contributes to energy metabolism, as malate is part of the citric acid cycle. Particularly suitable for people suffering from fatigue and exhaustion.
• Magnesium taurinate: Combines magnesium with the amino acid taurine. Used primarily in connection with muscle relaxation and cardiovascular function, it can also have an antispasmodic effect.
• Magnesium gluconate: A form with good bioavailability that is considered particularly well tolerated. Often used when a gentle and steady supply of magnesium is required.
• Magnesium carbonate: Has a mild acid-neutralizing effect in the stomach and is absorbed more slowly by the body. This form is suitable for continuous supply.
• Magnesium glycerophosphate: Very well tolerated and gentle on the stomach. Through its combination with phosphate, it also contributes to bone metabolism and energy production.

Why is this substance so important for the body?

Magnesium is a multi-talented mineral when it comes to health. For example, it regulates heart function and muscle contraction (the tightening of muscles). It is also an important element in the transmission of stimuli between nerve cells and between nerve and muscle cells. In addition, this mineral is an important component of bones and teeth. A higher magnesium intake appears to reduce the risk of developing diabetes mellitus. There is even evidence that high magnesium levels lower the risk of heart attacks and strokes.

The daily requirement is 300 to 400 milligrams. In healthy adults, this can usually be covered by diet. Cashews, oatmeal, whole grain bread, dark chocolate, Emmental cheese, yogurt, hazelnuts, and spinach are good sources of magnesium. Whole milk and mineral water are also good sources. One liter of whole milk contains 12 milligrams of magnesium. Certain mineral waters provide up to 400 milligrams per liter.

Symptoms of deficiency

Nevertheless, around one third of women (29 percent) and men (26 percent) do not meet their mineral requirements through their diet. Among amateur and professional athletes, the deficiencies are sometimes even higher, but they usually compensate for the increased demand simply by eating (significantly) more overall.

There are a variety of symptoms that indicate a deficiency of this mineral. These include muscle weakness/muscle pain, muscle cramps and twitching, fatigue and exhaustion, restlessness and irritability, headaches, cardiac arrhythmia, and reduced bone density.

If you take magnesium supplements

However, before taking a dietary supplement, you should have your doctor perform a blood test to identify and specifically address the possible causes of your symptoms. Your doctor will also recommend the right time to take it.

Magnesium can generally be taken in the morning or evening, depending on the desired effect. For example, if you suffer from muscle cramps, it makes sense to take magnesium in the evening. This can reduce the drop in magnesium concentration during the night and may help prevent cramps. Taking it in the morning provides more energy, while taking it in the evening promotes relaxation and better regeneration. Athletes often take it after training to support regeneration. If you have a sensitive stomach, it is best to take it with a meal.

It is also important not to combine magnesium directly with certain medications (antibiotics, osteoporosis drugs, ACE inhibitors). High doses of iron can impair magnesium absorption, so allow at least two hours between doses. An earlier recommendation that magnesium and calcium should not be taken together because they would interfere with each other is now outdated. On the contrary, the two support each other for healthy bones and muscle function.