Which is the best form of magnesium to take?
Magnesium supplements is an essential mineral critical for numerous body functions. Various forms of magnesium have different benefits and applications. In this article, we will thoroughly discuss magnesium chelate, taurate, malate, and citrate, and also explain the disadvantages of magnesium oxide. Additionally, we will cover the daily magnesium requirement, the optimal time for taking magnesium, and magnesium-rich foods. You can easily buy magnesium tablets online on our website to support your health.
Magnesium Chelate
Magnesium bisglycinate (chelate) is a form of magnesium created by binding magnesium ions to chelators such as amino acids or organic acids. This bond enhances the bioavailability of magnesium, allowing for better absorption compared to other forms of magnesium.
Magnesium bisglycinate is often used to support muscle and nerve function. It can help reduce muscle cramps and spasms, which are often caused by a magnesium deficiency. Additionally, it supports the normal function of the nervous system by facilitating the transmission of nerve impulses.
This form of high-dose magnesium is particularly suitable for individuals with sensitive stomachs, as it is less likely to cause gastrointestinal discomfort. It is frequently used in dietary supplements intended for daily use to support the overall magnesium levels in the body.
Magnesium Taurate
Magnesium taurate is a combination of magnesium and the amino acid taurine. This specific form of magnesium is appreciated for its cardiovascular benefits. Taurine plays an important role in regulating heart rhythm and heart function, while magnesium helps regulate blood pressure and supports vascular health.
Studies have shown that magnesium taurate can help lower high blood pressure and reduce the risk of cardiovascular diseases. It also improves insulin sensitivity, which can help control blood sugar levels.
This form of magnesium is particularly useful for individuals with heart problems or those looking to strengthen their cardiovascular system. It is recommended to take magnesium taurate in consultation with a doctor to determine the optimal dosage and application.
Magnesium Malate
Magnesium malate is a compound of magnesium and malic acid, a natural substance found in many fruits. This form of magnesium is often used to support energy production, as malic acid plays a crucial role in the Krebs cycle, a central part of energy metabolism.
Magnesium malate is known for its ability to reduce fatigue and exhaustion. It is often used for chronic fatigue syndrome and fibromyalgia, as it can help improve energy levels and alleviate muscle pain.
This form of magnesium is ideal for individuals suffering from energy deficiency or chronic fatigue. It can be taken in consultation with a doctor or naturopath to achieve the best results.
Magnesium Citrate
Magnesium citrate is one of the most commonly used forms of high-dose magnesium due to its high bioavailability and ease of absorption by the body. This compound is frequently used to support digestion and relieve constipation, as magnesium citrate has a gentle laxative effect.
In addition to its effect on digestion, magnesium citrate also supports muscle function and can help reduce muscle cramps and tension. It plays an important role in regulating blood pressure and heart health.
Magnesium citrate is particularly useful for individuals looking to improve their digestion while also increasing their magnesium levels. However, it should be used with caution to avoid overdosing and potential side effects. MST® NUTRITION offers pure magnesium 400 mg per 2 tablets.
This product provides a high dosage, ensuring effective magnesium supply. Magnesium 400 mg per 2 tablets is ideal for those looking to meet their daily requirement of this essential mineral.
Who are the Different Forms of Magnesium Suitable for, and How Should They be Taken?
Magnesium Glycinate (Chelat)
Magnesium Glycinate, also known as Magnesium Bisglycinate, is a form of magnesium that is particularly gentle on the stomach and well-absorbed by the body. This form is created by binding magnesium to the amino acid glycine, which enhances its bioavailability and reduces the likelihood of gastrointestinal discomfort that can sometimes accompany magnesium supplementation.
One of the key advantages of Magnesium Glycinate is its suitability for individuals with sensitive stomachs. Unlike some other forms of magnesium, which can cause digestive issues such as diarrhea or stomach cramps, Magnesium Glycinate is less likely to cause such side effects. This makes it an excellent choice for those who may have had trouble tolerating other magnesium supplements in the past.
Magnesium Glycinate is also highly effective in supporting overall health. It plays a crucial role in over 300 enzymatic reactions in the body, including those involved in energy production, protein synthesis, and muscle and nerve function. By supporting these vital processes, Magnesium Glycinate can help reduce muscle cramps and spasms, promote relaxation, and improve sleep quality. It is also beneficial for maintaining healthy blood pressure levels and supporting bone health.
Magnesium Taurate
Magnesium Taurate is a unique form of magnesium that is bonded with the amino acid taurine. This combination is especially beneficial for cardiovascular health, making it an ideal supplement for individuals with heart-related issues or those who want to improve their overall heart health. Taurine itself is an amino acid that plays a significant role in regulating heartbeat, maintaining cell membrane stability, and reducing oxidative stress, all of which are crucial for cardiovascular function.
One of the primary benefits of Magnesium Taurate is its ability to support healthy blood pressure levels. Studies have shown that magnesium can help relax blood vessels, which in turn can reduce blood pressure. When combined with taurine, these effects are enhanced, providing a synergistic benefit for maintaining healthy blood pressure and overall heart function.
Additionally, Magnesium Taurate can help prevent arrhythmias (irregular heartbeats). Taurine helps regulate calcium and potassium levels in the heart, which are essential for maintaining a regular heartbeat. This makes Magnesium Taurate particularly useful for individuals who are prone to heart palpitations or other types of arrhythmias.
Moreover, Magnesium Taurate has been found to improve insulin sensitivity, which is beneficial for individuals with metabolic syndrome or diabetes. By enhancing insulin sensitivity, it can help manage blood sugar levels more effectively, thereby reducing the risk of developing cardiovascular diseases associated with diabetes.
Magnesium Malate
This form is suitable for individuals with energy deficiencies or chronic fatigue. The recommended dosage is generally 300-600 mg per day, preferably with food. It can also be helpful to distribute the intake throughout the day.
Magnesium Citrate
Magnesium citrate is ideal for those looking to support their digestion. The usual dosage is 200-400 mg per day, often taken before bedtime to utilize its laxative effect. It should be taken with plenty of water.
Magnesium Oxide
Due to its low bioavailability and potential side effects, magnesium oxide is less recommended. If taken, the dosage should be carefully monitored to avoid gastrointestinal discomfort. The recommended dosage is often 250-500 mg per day, preferably with food.
Daily Magnesium Requirement
The daily magnesium requirement varies by age, gender, and life circumstances. General recommended daily doses are:
- Children (1-3 years): 80 mg
- Children (4-8 years): 130 mg
- Children (9-13 years): 240 mg
- Adolescents (14-18 years):
- Boys: 410 mg
- Girls: 300 mg
- Adults (19-30 years):
- Men: 400 mg
- Women: 310 mg
- Adults (31 years and older):
- Men: 400 mg
- Women: 320 mg
- Pregnant Women: 350-400 mg
- Breastfeeding Women: 310-360 mg
These values may vary depending on individual needs and health status. In cases of intense physical activity, stress, or certain health conditions, the magnesium requirement may be higher.
When to Take Magnesium?
The optimal time to take magnesium depends on individual tolerance and personal needs:
- Before Bedtime: Many people take magnesium before bedtime as it can have a relaxing effect and improve sleep quality.
- After Exercise: Magnesium can be taken after exercise to reduce muscle soreness and support recovery.
- With or Without Food: Some forms of magnesium, such as magnesium citrate or magnesium chelate, can be taken with or without food to avoid stomach discomfort. Other forms, like magnesium oxide, should preferably be taken with food to enhance absorption and prevent stomach irritation.
- Dividing the Dose: For higher dosages, it can be helpful to distribute the intake throughout the day to optimize absorption and minimize the risk of diarrhea.
It is advisable to adjust the intake time to personal needs and daily routine and consult a doctor or pharmacist in case of uncertainties.
Magnesium-Rich Foods
Magnesium is found in many foods, especially those of plant origin. Magnesium-rich foods include:
- Nuts and Seeds:
- Almonds: approx. 270 mg per 100 g
- Sunflower Seeds: approx. 325 mg per 100 g
- Pumpkin Seeds: approx. 530 mg per 100 g
- Whole Grains:
- Quinoa: approx. 197 mg per 100 g
- Oatmeal: approx. 177 mg per 100 g
- Whole Grain Bread: approx. 75 mg per 100 g
- Legumes:
- Black Beans: approx. 160 mg per 100 g
- Lentils: approx. 36 mg per 100 g
- Chickpeas: approx. 79 mg per 100 g
- Leafy Greens:
- Spinach: approx. 79 mg per 100 g
- Chard: approx. 81 mg per 100 g
- Kale: approx. 47 mg per 100 g
- Fish:
- Mackerel: approx. 97 mg per 100 g
- Halibut: approx. 107 mg per 100 g
- Tuna: approx. 64 mg per 100 g
- Chocolate and Cocoa:
- Dark Chocolate (70-85% Cocoa): approx. 228 mg per 100 g
- Cocoa Powder: approx. 499 mg per 100 g
- Fruits:
- Avocado: approx. 29 mg per 100 g
- Bananas: approx. 27 mg per 100 g
- Figs (dried): approx. 68 mg per 100 g
A balanced diet with a variety of these foods can help meet the daily magnesium requirement and support overall health.
Conclusion
Magnesium is an essential mineral available in various forms, each with its own benefits and drawbacks. Magnesium chelate, taurate, malate, and citrate each offer specific advantages, while magnesium oxide is less preferred due to its lower bioavailability and potential side effects. Choosing the right form of magnesium depends on individual needs and health goals. It is always advisable to plan the intake of dietary supplements in consultation with a doctor or naturopath to achieve the best possible results.
On the MST® NUTRITION website, you can easily and conveniently buy magnesium supplements online to optimally support your health. Our range includes high-quality magnesium supplements made in Germany, carefully formulated to provide you with the best health benefits. Whether you want to improve your muscle and nerve function or simply meet your daily magnesium needs, our products are ideal for your individual requirements.
Visit our website to learn more about our various forms of magnesium and find the right product for you. With just a few clicks, you can place your order and benefit from our fast and reliable shipping.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4181530/
- https://www.healthline.com/nutrition/magnesium-benefits
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://www.medicalnewstoday.com/articles/324261
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/
- https://www.webmd.com/vitamins-and-supplements/magnesium-supplements
