Which type of magnesium is best?

Before asking which magnesium to take, it is worth knowing that magnesium is an essential mineral, vital for the human body, ranking as the eleventh most abundant element. It is involved in more than 300 enzymatic reactions that support health and wellbeing.

This element is absorbed by the intestine and distributed primarily in the bones, muscles, liver and nervous system. Notably, 50 to 60% of the body's magnesium is found in the bones, contributing to the regulation of calcium and phosphorus for optimal bone strength.

In addition, magnesium plays a role in several important biological processes, including nerve transmission, muscle relaxation, carbohydrate and lipid metabolism, protein synthesis and the maintenance of the body's electrolyte balance.

You may be wondering which magnesium to take from among the many options available. Follow our comprehensive guide on the subject.

Magnesium deficiency is common and can be attributed to various factors. Let us explore why magnesium is so often in short supply.

• Insufficient dietary intake: Many of us do not eat enough magnesium-rich foods. While dairy products, fish, bread and baked goods contain magnesium, the most important sources — such as oilseeds, whole grains and shellfish — are consumed less frequently.
• Stress and anxiety: Stress increases magnesium loss. Under stress, the body releases adrenaline, accelerating the elimination of magnesium via the kidneys, which can intensify the deficiency and make the body more vulnerable to stress.

Magnesium is an essential mineral offering multiple health benefits. Here are the main reasons that justify supplementing with it.

• Contributes to normal bone maintenance: Magnesium is vital for bone health, helping to regulate calcium and phosphorus, which play a key role in bone strength. This can help prevent osteoporosis.
• Nervous and emotional balance: Studies have shown that magnesium contributes to normal psychological function, by supporting the production of serotonin, the wellbeing hormone, thereby improving mood.
• Blood pressure regulation: A diet rich in magnesium contributes to normal electrolyte balance, especially when combined with adequate calcium and fibre intake.
• Improved muscle and nerve function: Magnesium is essential for muscle relaxation and nerve transmission, helping to prevent cramps and improve muscle function.
• Stress management: Used to reduce fatigue and stress, magnesium supports normal energy metabolism and can help moderate the activity of the sympathetic nervous system.
• Prevention of deficiencies: Many people, particularly young adults and women, do not obtain enough magnesium from their diet. Supplementation can prevent these deficiencies and ensure adequate magnesium levels in the body.

Magnesium exists in many forms, grouped into four main chemical families that determine their absorption profile and digestive tolerance.

The 4 main families are:

• Soluble organic complexes (glycinate, bisglycinate...)
• Inorganic salts (oxide, carbonate)
• Soluble inorganic salts (chloride)
• Soluble organic salts (citrate, lactate...)

This classification explains why not all forms are equal in terms of bioavailability: organic complexes are generally the best absorbed, inorganic salts the least.

Our product [MY] Essentiels Sérénité combines three forms of magnesium: bisglycinate, malate and citrate, to support nervous balance, sleep quality and everyday stress management.

Choosing the ideal time to take magnesium depends on your health and wellbeing goals. Here is some guidance to help you get the most out of this vital mineral.

• Take magnesium in the morning for an energy boost: Consuming magnesium at the start of the day can provide the energy you need to get off to a good start. It helps convert carbohydrates into energy, which is ideal for a busy day.
• Before exercise to boost performance: For those who engage in physical activity, taking magnesium before training can improve performance. It plays a key role in muscle contraction, helps reduce fatigue and accelerates post-exercise recovery.
• With meals to optimise absorption: It is advisable to take magnesium with meals to improve its absorption. Food helps to buffer stomach acidity, thereby promoting better assimilation of magnesium.
• In the evening for better sleep: Recognised for its relaxing effects, magnesium can improve sleep quality. Taking it in the evening can help you unwind and prepare for a restorative night's sleep.
• During periods of stress and anxiety: Known as the "anti-stress mineral", magnesium can soothe the nervous system in times of stress or anxiety, thereby promoting a sense of wellbeing.

The time before magnesium begins to take effect depends on several factors, including the form of magnesium chosen, the amount consumed and the intended purpose of its use. Here is an overview of magnesium's timelines according to these criteria.

• Short-term effects: For specific uses such as muscle relaxation or the reduction of cramps, effects can be felt quickly, often between 30 minutes and a few hours after taking it. This is particularly the case for well-absorbed forms of magnesium, such as magnesium glycinate or magnesium citrate.
• Medium-term effects: For more general benefits, such as improved sleep, reduced anxiety and stress, or enhanced physical performance, it may take several days to several weeks before effects are felt. A supplementation period of 3 to 4 weeks is often suggested to fully benefit from these effects.
• Long-term effects: For long-term benefits, such as the prevention of osteoporosis or blood pressure management, continuous and long-term supplementation is required. Studies indicate that positive effects on cardiovascular and bone health generally appear after several months of regular consumption.
• The importance of regularity: It is essential to take magnesium regularly in order to maintain its levels in the body and maximise its effects. Irregular consumption can reduce the effectiveness of magnesium's benefits.

Continuous magnesium intake can offer benefits for certain individuals, but it is essential to weigh the advantages against the risks and necessary precautions when considering long-term supplementation.

The advantages of prolonged supplementation include improved cardiovascular health, reduced arterial stiffness and better management of glucocorticoid metabolism, according to several studies. However, these advantages must be considered in light of each person's unique needs and health conditions.

Recommended magnesium doses vary according to age and sex, but should generally not exceed 250 mg per day for adults, according to the tolerable upper intake level (UL).

Magnesium is not a mineral to be chosen lightly. The form makes all the difference between effective supplementation and a supplement that passes through the body without real benefit.

For daily use oriented towards nervous balance, sleep and stress management, bisglycinate remains the reference form — all the more powerful when combined with malate for energy support and citrate for bioavailability.

This is precisely the choice MiYé has made in its formulas: a synergy of three complementary forms, without laxative effect, designed for women whose nervous and hormonal balance is at the heart of their daily concerns.