Which types of magnesium is best ?

What is magnesium ?

Before asking the question of which magnesium to take, it’s important to know that magnesium is an essential mineral vital to the human body, ranking as the eleventh most abundant element. It is essential in over 300 enzymatic reactions that promote health and well-being.

This element is absorbed by the intestine and distributed mainly to the bones, muscles, liver and nervous system. In particular, 50-60% of the body’s magnesium is found in the bones, helping to regulate 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 maintenance of the body’selectrolyte balance.

Perhaps you’re wondering which magnesium to take from the many options available? Follow our comprehensive guide.

Why take magnesium ?

Magnesium is an essential mineral with multiple health benefits. Here are the main reasons why it should be taken as a dietary supplement.

• Strengthening bones and preventing osteoporosis: 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.
• Fights depression and anxiety: Studies have shown that magnesium can reduce the symptoms of depression and anxiety by promoting the production of serotonin, the feel-good hormone, thus improving mood.
• Blood pressure reduction: A magnesium-rich diet can help protect against high blood pressure, especially when combined with adequate calcium and fiber 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 sympathetic nervous system activity.
• Preventing deficiencies: Many people, especially young adults and women, don’t get enough magnesium from their diet. Supplementation can prevent these deficiencies and ensure adequate levels of magnesium in the body.
  

Why do we lack magnesium ?

Magnesium deficiency is common and can be attributed to a variety of factors. Let’s find out why magnesium is often lacking.

Insufficient dietary intake: Many of us don’t eat enough magnesium-rich foods. While dairy products, fish, bread and bakery products contain magnesium, the most important sources, such as oilseeds, whole grains and shellfish, are less widely consumed.

Stress and anxiety: Stress increases magnesium loss. Under stress, our bodies release adrenaline, accelerating the elimination of magnesium by the kidneys, which can intensify deficiency and make the body more vulnerable to stress.

Best magnesium supplements types

Magnesium is available in a variety of forms, each with its own characteristics, benefits and applications. Understanding these differences is essential to selecting the form of magnesium best suited to your needs.

The 3 main shapes are :

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

Magnesium citrate

Magnesium citrate is a common, highly bioavailable form, often used for its natural laxative effect in the treatment of constipation. However, it can cause gastrointestinal side effects in some individuals.

Magnesium glycinate and bisglycinate

The magnesium glycinate and bisglycinate forms are particularly well tolerated by the stomach and recommended for their excellent bioavailability. Bisglycinate, attached to two glycine molecules, is particularly effective in reducing anxiety and improving sleep quality.

Magnesium malate

Magnesium malate, combined with malic acid, is renowned for its good digestive tolerance. It is often used to boost physical and mental performance and alleviate chronic pain.

Magnesium oxide

Magnesium oxide is an economical option, but is poorly absorbed by the body. Although used to treat constipation and digestive disorders, it is not recommended to compensate for magnesium deficiency.

Magnesium chloride

Soluble magnesium chloride can be taken orally or applied to the skin. It is well absorbed intestinally, but its efficacy for topical use remains to be seen.

Magnesium lactate

Magnesium lactate, combined with lactate, is prized for improving digestion and relieving muscle and joint pain. It is generally well accepted and suitable for a variety of uses.

Magnesium taurate

Magnesium taurate, linked to taurine, is thought to help reduce blood pressure and protect the cardiovascular system, although further studies are needed to confirm these benefits.

Marine magnesium

Marine magnesium, extracted from seawater, is often a mixture of inorganic salts such as oxide or hydroxide, with low bioavailability and digestive problems.

What is the most effective form of magnesium ?

The search for the most effective magnesium requires an understanding of the bioavailability and specific characteristics of each type. Let’s take a look at some particularly effective forms and their benefits.

Magnesium’s bioavailability is essential to maximize its benefits. Organic forms such as bisglycinate and malate are generally better assimilated than inorganic forms, making their action more effective.

Magnesium bisglycinate is often praised for its efficacy and good tolerance. Its structure, linked to two glycine molecules, optimizes its bioavailability and facilitates its absorption by the body. It is particularly recommended for reducing anxiety, improving sleep quality and easing muscular pain.

Magnesium chloride is renowned for its effective intestinal absorption. Used to alleviate magnesium deficiency, it can also be found in topical form, although its efficacy in this form is more questionable.

Magnesium lactate stands out for its good digestive tolerance, making it ideal for those requiring high doses. Gentle on the stomach, it can help manage stress and anxiety.

Magnesium malate, linked to malic acid, is appreciated for its ease of digestion. It is commonly used to boost physical and mental performance and relieve chronic pain.

What is the best magnesium to take ?

Best magnesium for anxiety

Magnesium Bisglycinate is often recognized as one of the best options for combating stress and anxiety. Its good absorption by the body and its association with glycine, an amino acid that supports relaxation and mental well-being, make it a preferred choice for reducing anxiety and promoting quality sleep.

Combining magnesium with other ingredients such as omega-3, rhodiola or valerian can amplify its anti-stress efficacy. These combinations can bring additional benefits in the management of stress and anxiety.

When should I take magnesium ?

Choosing the right time to take magnesium depends on your health and well-being goals. Here are some tips on how 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 you with 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 involved in physical activity, taking magnesium before training can improve 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 reduce stomach acidity, so magnesium is better assimilated.
• In the evening for better sleep : Recognized for its relaxing effects, magnesium can improve the quality of your sleep. Taking it in the evening can help you relax and prepare for a restful night’s sleep.
• In times of stress and anxiety: Called the “anti-stress mineral”, magnesium can calm the nervous system in times of stress or anxiety, promoting a sense of well-being.

How long does it take for magnesium to take effect ?

The length of time it takes for magnesium to take effect depends on a number of factors, including the form of magnesium chosen, the quantity consumed, and the purposes for which it is used. Here’s an overview of how long it takes for magnesium to take effect, based on these criteria.

• Short-term effects: In the case of specific uses such as muscle relaxation or cramp reduction, the effects can be felt quickly, often between 30 minutes and a few hours after intake. This is particularly the case 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 improved sleep, reduced anxiety and stress, or increased physical performance, it may take several days to several weeks before the effects are felt. A 3- to 4-week intake period is often suggested to fully benefit from these effects.
• Long-term effects: For long-term benefits such as osteoporosis prevention or blood pressure management, continuous, 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 regularity: It is essential to consume magnesium on a regular basis in order to maintain its levels in the body and maximize its effects. Irregular consumption can reduce the effectiveness of magnesium’s benefits.
  

Can you take magnesium all the time ?

Continuous intake of magnesium may offer benefits for some individuals, but it’s essential to weigh the benefits against the risks and precautions necessary 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 considered in light of each individual’s unique needs and health conditions.

Recommended magnesium doses vary according to age and sex, but should generally not exceed 350 mg per day for adults, according to the Tolerable Upper Limit (UL).

Which magnesium to take ? Magnesium or marine magnesium ?

Marine magnesium comes directly from seawater, giving it a natural composition, mainly in the form of magnesium oxide or hydroxide. Its particularity lies in its high magnesium concentration, although its bioavailability is often low, which can lead to digestive discomfort.

Benefits of marine magnesium :

This variant appeals for its natural origin and richness in trace elements, with around 72 additional minerals sourced from the pure waters of the Irish coast, promising additional health benefits. However, it’s essential to weigh these assets against its limited bioavailability.

Forms of magnesium :

Magnesium vs Magnesium Citrate

Magnesium refers to the essential mineral required for numerous bodily functions, while magnesium citrate is a specific form combined with citric acid for better absorption. Magnesium citrate is particularly effective for promoting digestion and relieving constipation, making it a more targeted choice for gut health compared to general magnesium supplements.

Magnesium Glycinate vs Magnesium Citrate

Magnesium glycinate is known for its calming and sleep-supporting properties, thanks to its chelation with glycine, an amino acid. In contrast, magnesium citrate is better suited for improving digestion and addressing mild constipation. The choice depends on whether you need relaxation or digestive support.

Magnesium Oxide vs Magnesium Glycinate

While magnesium oxide is a budget-friendly option with high magnesium content, its absorption rate is relatively low. Magnesium glycinate, on the other hand, is highly bioavailable and gentle on the stomach, making it a better choice for long-term use and addressing magnesium deficiencies effectively.

Magnesium Malate vs Magnesium Glycinate

Magnesium malate is often recommended for boosting energy levels and supporting muscle recovery, as it combines magnesium with malic acid, which plays a role in energy production. Magnesium glycinate shines in promoting relaxation and better sleep, making it ideal for stress management.

Magnesium Bisglycinate vs Magnesium Glycinate

Both forms are similar, but magnesium bisglycinate is often marketed as an even more absorbable version of magnesium glycinate. It offers the same relaxation benefits but may be more suitable for individuals with sensitive stomachs due to its higher stability and bioavailability.

Magnesium Citrate vs Magnesium Glycinate

The key difference between magnesium citrate and magnesium glycinate lies in their focus: citrate is best for digestive health, while glycinate supports sleep, relaxation, and muscle health. Choosing between them depends on whether your primary goal is gut support or calming effects.

Magnesium Citrate vs Magnesium Oxide

Magnesium citrate boasts better absorption and is widely used for digestive issues, while magnesium oxide is more affordable but less effective in terms of bioavailability. Citrate is a better option for those needing a reliable magnesium supplement with noticeable results.

Magnesium Taurate vs Magnesium Glycinate

Magnesium taurate is a go-to choice for heart health, as it combines magnesium with taurine, an amino acid beneficial for cardiovascular function. Magnesium glycinate, in contrast, focuses on calming the nervous system, making it ideal for stress relief and better sleep.

Magnesium Malate vs Magnesium Citrate

Magnesium malate excels in supporting energy production and relieving muscle pain, making it suitable for those with fatigue or chronic pain. Magnesium citrate, however, is better for improving digestion and addressing mild constipation. The choice depends on whether you need energy support or digestive relief.

Conclusion

Magnesium plays a vital role in maintaining good health, especially in managing stress and improving quality of life. Depending on your specific needs, different forms of magnesium, such as bisglycinate, citrate and malate, may offer particular benefits.

Magnesium deficiency is common and can be aggravated by stress, forming a cycle that is detrimental to your well-being.

Regular, well-dosed magnesium supplementation can help reduce anxiety, promote better sleep and improve physical and mental function. However, it is essential to consult a healthcare professional to choose the form and dose of magnesium best suited to your requirements.

Including magnesium in your daily routine without delay can help you reap its multiple benefits and improve your overall well-being.

Sources

https://books.google.fr/books?hl=fr&lr=lang_fr&id=VriWntLsQkcC&oi=fnd&pg=PA1&dq=magn%C3%A9sium&ots=lwiyO3Nmmt&sig=j6amXA8n14rDzbwTfH6UTu_uOzI&redir_esc=y#v=onepage&q=magn%C3%A9sium&f=false

https://dspace.centre-univ-mila.dz/jspui/handle/123456789/2593

https://dspace.univ-constantine3.dz/jspui/handle/123456789/349