Which magnesium is the best choice?
Magnesium is undoubtedly one of the most important minerals for the body. It supports immunity, is beneficial for the nervous system, counteracts fatigue, helps to improve physical performance, and many, many more. Additional supplementation can bring many good effects. It is therefore no surprise that when choosing a supplement we wonder which one will actually be the best... After all, different forms are available on the market. Malate? Citrate? Threonate? Or magnesium taurate? On the one hand, it cannot be said unequivocally that one of them is the best, full stop. Depending on the form, it may show different properties and work in different ways. In turn, the choice of the right supplement will depend on our expectations and needs. Let us therefore start with the general benefits of supplementation, move on to the unique features of a given form of magnesium, and then to choosing a product that meets our needs.
Magnesium – why do you need it?
Magnesium is inside our cells and is practically indispensable for life. Thanks to it, enzymes and mitochondria can function efficiently, and as a result energy processes take place. What is more, it enables the production of nucleic acids and determines nerve impulse conduction, as a transporter of calcium and potassium. Therefore, muscle contractions, heart function and blood vessel tone will depend on its availability. Of course, these are only examples, because if one were to gather the direct and indirect influence of this element on individual body functions, the list would be really, really long. Nevertheless, as I wrote, it is essential for life and the efficient functioning of systems, and in fact of the entire body. Symptoms of magnesium deficiency range from reduced appetite, general muscle weakness, fatigue, migraine pain, cramps, arterial hypertension, to metabolic problems and problems with the nervous and cardiovascular systems. It is also important for sleep quality and the psycho-physical regeneration of the body. Statistical studies say that a significant proportion of Europeans do not consume adequate amounts of magnesium. Mainly due to lifestyle, the quality of consumed products and a lack of nutritional awareness in the context of health and proper food choices. It should also be borne in mind that a large part of it is excreted in urine and feces. In addition, there are other ailments that may affect its excretion and absorption capacity - including digestive problems (a lack of stomach acid), intestinal problems and vitamin D availability. It is therefore no surprise that supplementation may prove extremely beneficial. Regardless of whether we are interested in prevention and maintaining health condition, mental efficiency, improving health or sports performance. The key is the choice of the right form, the quality of the magnesium supplement and tailored dosing.
Which form of magnesium should you choose and why?
Magnesium citrate is the most popular form of the element when it comes to dietary supplements. Probably because the price-to-absorption ratio is very favorable. It is an organic form characterized by relatively good bioavailability and solubility - the ionized form of magnesium Mg2+. Thanks to this, it is eagerly chosen by athletes and by people who want to replenish mineral deficiencies. It works very well if our digestive system is running at a rather low pace. An appropriately chosen amount is sometimes recommended for constipation, but there are contraindications in the case of diarrhea. In particularly sensitive people and at too high doses it may cause a laxative effect due to the presence of citric acid. Magnesium malate is the second popular organic form of the element that you may have come across during a visit to a pharmacy or a dietary supplement store. Its bioavailability is similar to that of citrate, and our digestive system reacts better to its presence thanks to malic acid. This same acid supports ATP energy production by taking part in the Krebs cycle. It is therefore no surprise that it is recommended for exhaustion and general fatigue, and is therefore particularly popular among physically active people. Magnesium threonate is one of the more interesting forms of supplements. Its ability to cross the blood-brain barrier is what makes it unique compared with the others. Of course, it can be used to make up for deficiencies, although its special properties are successfully used to alleviate cognitive disorders and depressive states. It is a good option for neurological problems. It is best to use combined supplementation together with another form of magnesium, in order to provide adequate amounts of the element.
And magnesium taurate?
It has recently enjoyed significantly greater popularity for good reason. It is well absorbed and well tolerated by the digestive system, so it does not have a laxative effect. What is more, both magnesium and taurine stabilize cell membranes. Its effectiveness in counteracting heart-attack states has been documented, and it also reduces the risk of arrhythmia and protects the heart. It is the best choice if we are looking for cardioprotective action. In addition, thanks to its properties it protects neurons (neuroprotective action) and supports the efficient functioning of the nervous system. It supports nerve conduction and improves mood, especially since, in the context of affecting the excitability of nerve cells, it works excellently together with taurine.
Your essentials
How should magnesium be dosed and how can you ensure its absorption?
Dosage will vary depending on the state of the body, body weight and needs. Nevertheless, experts emphasize that 4-6 mg per kilogram of body weight will be the optimal amount. It is worth keeping in mind that still water will always be best for taking supplements with. Carbonated drinks may hinder its absorption because they contain phosphates. Another issue to keep in mind is taking magnesium with other minerals - this concerns not only vitamin-mineral complexes, but also individual elements, especially zinc. Magnesium taken with zinc will reduce its absorption, and vice versa. What is more, calcium, iron and even insoluble fiber may hinder the process. The same goes for caffeine and theine, so coffee and tea are also out. I mentioned that some forms are more bioavailable than others... So depending on the goal, we choose the appropriate organic forms:
- Citrate,
- Malate,
- Threonate
- taurate,
- orotate,
- gluconate,
Chloride and oxide forms are much less well absorbed, so we should skip those. Now you know what to choose, right?