Which type of magnesium is best?

Before asking yourself which magnesium to take, you should know that magnesium is an essential mineral vital to the human body, ranking as the eleventh most abundant element. It is essential in more than 300 enzymatic reactions that promote health and well-being.

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

Additionally, magnesium plays a role in several major biological processes, including nerve transmission, muscle relaxation, carbohydrate and lipid metabolism, protein synthesis, and maintaining the body's electrolyte balance.

Wondering which magnesium to take among the many options available? Follow our comprehensive guide on this subject.

Magnesium deficiency is common and can be attributed to various factors. Let's find out why we often fall short on magnesium.

• Insufficient dietary intake: Many of us do not eat enough foods rich in magnesium. While dairy products, fish, bread, and bakery goods contain magnesium, the most important sources like nuts, whole grains, and shellfish are less consumed.
• Stress and anxiety: Stress increases magnesium loss. Under stress, our body releases adrenaline, accelerating the elimination of magnesium through 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 justifying its intake in the form of a dietary supplement.

• Helps maintain normal bones: 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 promoting the production of serotonin, the well-being hormone, thereby improving mood.
• Blood pressure reduction: A diet rich in magnesium contributes to normal electrolyte balance, especially when combined with an adequate consumption of calcium and fiber.
• 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-yielding metabolism and can help moderate sympathetic nervous system activity.
• Deficiency prevention: Many people, especially young adults and women, do not get enough magnesium from their diet. Supplementation can prevent these deficiencies and ensure an adequate level of magnesium in the body.

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

The 4 major families are:

• The soluble organic complexes (glycinate, bisglycinate...)
• The inorganic salts (oxide, carbonate)
• The soluble inorganic salts (chloride)
• The 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, while inorganic salts are the least.

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

Choosing the ideal time to take magnesium depends on your health and well-being goals. Here are some tips to 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 needed to get off to a good start. It helps convert carbohydrates into energy, making it ideal for a busy day.
• Before exercising to boost your performance: For those who engage in physical activity, taking magnesium before working out can enhance your performance. It plays a key role in muscle contraction, helps reduce fatigue, and speeds up post-exercise recovery.
• During meals to optimize absorption: It is advisable to take magnesium with your meals to improve its absorption. Food helps buffer stomach acidity, thereby promoting better assimilation of the magnesium.
• In the evening for better sleep: Known for its relaxing effects, magnesium can improve the quality of your sleep. Taking it in the evening can help you unwind and prepare for a night of restorative sleep.
• During periods of stress and anxiety: Often called the "anti-stress mineral," magnesium can soothe the nervous system during times of stress or anxiety, promoting a feeling of well-being.

The time it takes for magnesium to start working depends on several elements, including the form of magnesium chosen, the amount consumed, and the goals targeted by its use. Here is an overview of magnesium's onset times based on these criteria.

• Short-term effects: For specific uses such as muscle relaxation or reducing cramps, effects can be felt quickly, often within 30 minutes to a few hours after ingestion. This is particularly true for forms of magnesium that are well-absorbed by the body, such as magnesium glycinate or magnesium citrate.
• Medium-term effects: For more general benefits, such as improving sleep, reducing anxiety and stress, or increasing physical performance, it may take several days to several weeks before you notice the effects. A supplementation period of 3 to 4 weeks is often suggested to fully benefit from these effects.
• Long-term effects: Regarding long-term benefits, like preventing osteoporosis or managing blood pressure, 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.
• Importance of consistency: It is essential to consume magnesium regularly to maintain its levels in the body and maximize its effects. Irregular consumption can reduce the effectiveness of magnesium's benefits.

Continuous intake of magnesium 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 benefits of prolonged supplementation include improved cardiovascular health, reduced arterial stiffness, and better management of glucocorticoid metabolism, according to several studies. However, these benefits must be evaluated while keeping in mind each person's unique health conditions and needs.

Recommended magnesium doses vary based on age and sex, but generally should not exceed 250 mg per day for adults, according to the tolerable upper intake limit (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 any real benefit.

For daily use geared toward nervous balance, sleep, and stress management, bisglycinate remains the benchmark—rendered even more powerful when paired with malate for energy support and citrate for bioavailability.

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