Magnesium is absolutely essential for the human organism: it participates in more than 300 biochemical reactionsAmong the best natural sources of magnesium belongs to pumpkin seeds, nuts (almonds), leafy vegetables, legumes, avocado and good quality dark chocolateHowever, if the amount of it in your diet is not enough, you need to take a properly selected dietary supplement.
When does magnesium depletion occur?
Magnesium loss in the body occurs when:
- excessive stress,
- physical exertion,
- perspiration
- or higher consumption of alcohol and coffee.
However, its deficiency can also be caused by: some diseases, which affect the absorption of magnesium in the intestine, as well as the use of certain medications. The increased need is also manifested with significant perspiration, caused by strenuous physical activity (typically during sports) or even ordinary heat.
Severe and long-term magnesium deficiency may occur heart function disorders and muscles, which will be reflected muscle weakness or muscle cramps. They may also appear eye twitching, fatigue, irritability, headaches whose sleep disordersIn these cases, its level needs to be topped up.
How to find out about magnesium?
Magnesium is available on the market in many chemical bondswhich fundamentally affect how much of this mineral the body actually uses.
There are many supplements on the shelves, which differ in both the form of magnesium they contain and their price. In general, organic and chelate forms have significantly higher absorbability than cheaper inorganic salts.
However, those who want to save money should consider not only how much money they will pay for a magnesium supplement at once, but above all how much magnesium their body will actually use from it.
In the case of inorganic salts, a larger amount is needed, as the body is not able to fully utilize this form of magnesium and a large part of it passes through the digestive tract without benefit. This form also usually has laxative effects, which prevents the absorption of other important elements for the body.
The most usable forms
The most absorbable (and therefore most effective) forms of magnesium are currently considered to be:
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Magnesium bisglycinate (chelate): Magnesium is bound here to two molecules of the amino acid glycine.
- Why: The body recognizes it similarly to an amino acid and absorbs it in a different way than regular minerals, which minimizes laxative effects and maximizes its utilization (up to 90% is reported). It is ideal for calming, muscle regeneration and anxiety.
-
Magnesium citrate: Organic salt with relatively high bioavailability (around 50% or more).
- Why: It dissolves well in liquids, which facilitates its absorption in the small intestine. It is suitable for quick magnesium supplementation, but in higher doses it can have a laxative effect.
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Magnesium malate: Binding of magnesium and malic acid.
- Why: It has very good absorbability and thanks to malic acid it supports energy production in cells. It is recommended to take it in the morning to suppress fatigue and support vitality.
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Magnesium L-threonate: A relatively new form developed for targeted action on the brain.
- Why: This form crosses the blood-brain barrier directly into the brain, improving cognitive function, memory, and sleep quality. However, studies have so far been conducted mainly on animals.
Forms with low absorbability
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Magnesium oxide: The most common form in cheap supplements. Its absorption is very low (often only around 4%). Higher dosages are needed to achieve the same effect.
- Use: Because it is poorly absorbed, it remains in the intestines and acts more like an osmotic laxative for constipation.
Why should we monitor our magnesium levels?
- Muscle and nerve activity: It is essential for proper muscle relaxation (prevents cramps) and normal functioning of the nervous system.
- Energy metabolism: It helps in the production of cellular energy (ATP – adenosine triphosphate), thereby contributing to the reduction of fatigue and exhaustion.
- Body structure: Plays a vital role in maintaining healthy bones and teeth.
- Psychological well-being: It is often nicknamed the “calm mineral” because it helps the body manage stress and improves sleep quality.
- Heart health and glucose metabolism: Supports normal heart rhythm and helps regulate blood sugar levels.
For more information on preventing magnesium deficiency, you can visit National Health Information Portal (NZIP).
Recommendation
Read labels for information on how much magnesium and in what form it is found in a particular dietary supplement.
Tip: For better absorption and soothing, it is often recommended bisglycinate (chelate) form, ideally in combination with vitamin B6which supports its absorption.
This combination includes, for example, Beggs Magnesium bisglycinate + vitamin B6 P5P Complex (60 capsules).
