As an essential mineral, magnesium is involved in energy and bone metabolism.
It also keeps muscles and the nervous system healthy.
Magnesium is a vital mineral involved in up to 600 processes in the human body. Among other things, it contributes to a normal energy metabolism, normal muscle function and the reduction of tiredness and fatigue. Because the body cannot produce magnesium itself, it must be obtained through the diet. Under certain circumstances – for example during stress, heavy sweating or increased physical exertion – individual magnesium requirements may be increased.
To prevent magnesium deficiency, supplementation with magnesium can be useful. Given the many magnesium forms available, choosing the right preparation is often difficult. In this blog article you will learn about the different forms of magnesium and which individual needs they each suit. You will also find information on bioavailability as well as on the correct intake and dosage of the different types of magnesium.
The different forms of magnesium and their effects
Magnesium is available in various forms that are metabolised differently. Because pure magnesium is poorly absorbed by the body, it is usually bound to a carrier substance. This influences both the type of absorption and the bioavailability.
In general, a distinction is made between organic and inorganic magnesium. In organic magnesium forms, the magnesium is bound to an organic substance. Organic magnesium compounds usually have better bioavailability but often contain only a small proportion of elemental magnesium. Inorganic magnesium forms, on the other hand, are usually rich in elemental magnesium but may be less well absorbed.
To benefit from the advantages of several magnesium forms at once, taking a magnesium complex is recommended. The Magnesium Complex from Unimedica, for example, contains five valuable forms of magnesium. The combination of magnesium types ensures that the essential mineral is supplied to the body both in the short term and over a longer period with depot effect.
Not sure yet which magnesium form is right for you? To help you decide on a suitable preparation, below you will find an overview of the most important forms of magnesium and their respective properties.
Magnesium citrate
Magnesium citrate is derived from magnesium salts and has a good bioavailability. In the appropriate dosage, this organically bound magnesium form supports a healthy digestion and helps prevent constipation and kidney stones. Magnesium citrate is often taken as a powder, for example in the form of Magnesium hydrogen citrate powder from Unimedica.
An alternative is to take it in capsule form, such as Tri-magnesium dicitrate capsules. The main difference between magnesium citrate and tri-magnesium dicitrate is the proportion of elemental magnesium. While magnesium citrate typically contains 7–8% pure magnesium, the proportion in tri-magnesium dicitrate is higher, at at least 15%.
Also popular are magnesium–potassium citrate capsules, a combination of magnesium with potassium. Potassium supports normal muscle function and the nervous system and also helps maintain normal blood pressure.
Magnesium for a healthy digestion
Magnesium glycinate
Especially for people who react sensitively to magnesium, magnesium glycinate can be the right choice. The organic compound of magnesium with the amino acid glycine does not irritate the mucous membranes of the gastrointestinal tract and is therefore particularly well tolerated.
Magnesium glycinate also acts particularly quickly and has a calming effect on the nervous system. People with sleep disorders can particularly benefit from this property. If a suitable preparation such as the magnesium glycinate capsules from Unimedica is taken orally shortly before going to bed, it can demonstrably have a positive effect on sleep behaviour.
Magnesium carbonate
Magnesium carbonate is a mineral salt with good but very slow absorbability, which occurs in nature, among other places, in the Sango coral. Due to its ability to bind excess acid, the inorganic carbonate can be used effectively for heartburn. Another area of application is sport: as "chalk" or "magnesia", magnesium carbonate is popular with gymnasts and weightlifters to dry hand sweat and thus improve grip strength.
Magnesium malate
Do you feel repeatedly tired and exhausted? Then taking magnesium malate could be a solution. The name is derived from the Latin word for apple (malum). Magnesium malate occurs naturally in apples and other acidic fruits. Malates are salts of malic acid, which play a key role in ATP synthesis and the cells' energy production. Magnesium malate remains in the body for a particularly long time and is therefore often used to combat chronic fatigue and lack of performance.
Through its important role in ATP production, magnesium malate supports the muscular system and provides longer endurance. The organic magnesium compound is one of the magnesium forms with the highest bioavailability.
Adequate magnesium is important for athletes
Magnesium sulphate
Magnesium sulphate, often referred to as bitter salt or Epsom salt, is a magnesium salt of sulphuric acid. Its applications are numerous. Supplements containing magnesium sulphate, such as bitter salt magnesium sulphate from Unimedica, are frequently used during fasting cures or for constipation. The active ingredient magnesium sulphate has a strong laxative effect.
Magnesium orotate
To support the cardiovascular system, taking magnesium orotate is recommended. As a salt of orotic acid, orotate can enhance heart function while relieving the heart muscle. To improve magnesium absorption, it is sensible to take magnesium orotate in combination with potassium.
Magnesium oxide
Magnesium oxide is a volcanic mineral composed of magnesium and oxygen. The mostly white to grey crystals are often processed into preparations aimed at ensuring a sufficient long-term supply of magnesium. Because magnesium oxide is only poorly soluble, it is usually taken in tablet or capsule form, as with Magnesium forte from Unimedica. In the gastrointestinal tract this form of magnesium is slowly absorbed over a longer period.
Magnesium chloride
Magnesium chloride – a combination of magnesium and chlorine – is often obtained in Germany from local mines. The magnesium chloride for the magnesium flakes from Unimedica also come from the Zechstein primordial sea. This sea, which dried up around 250 million years ago, provides magnesium in its purest form.
Magnesium chloride is excellent for external use. Soothing foot or full baths with magnesium flakes made from magnesium chloride are beneficial for strained muscles, for example after sporting activity.
Liquid magnesium chloride variants are mainly used in skincare. Magnesium oil is applied to the skin diluted or undiluted and can effectively counteract cracked and dry skin. Compared with oral intake, transdermal application has the great advantage that magnesium can be absorbed particularly quickly and directly through the skin.
|
Form of magnesium |
in combination with |
key properties |
areas of application |
common dosage forms |
|
Magnesium citrate |
Citrate (salt of citric acid) |
|
Magnesium deficiency, meeting daily magnesium needs |
Powder, capsules |
|
Magnesium glycinate |
Glycine |
|
Sleep disorders |
Capsules |
|
Magnesium carbonate |
Carbonate (salt of carbonic acid) |
|
Heartburn |
Powder, capsules |
|
Magnesium malate |
Malate (salt of malic acid) |
|
Chronic fatigue, exhaustion and lack of performance |
Powder, capsules |
|
Magnesium sulphate |
Sulphate (salt of sulphuric acid) |
|
Constipation |
Salt, powder, capsules |
|
Magnesium orotate |
Orotate (salt of orotic acid) |
|
Cardiovascular weakness |
Tablets, capsules |
|
Magnesium oxide |
Oxygen |
|
Magnesium deficiency, meeting daily magnesium needs |
Tablets, capsules |
|
Magnesium chloride |
Chloride |
|
Muscle tension after sport, skincare |
Transdermal (flakes, oil) |
Which forms of magnesium have the best bioavailability?
When choosing a magnesium preparation, you should always also inform yourself about its bioavailability. After all, you will only benefit from an active ingredient in the long term if it can be well absorbed by the body.
The different forms of magnesium differ mainly in the speed at which the magnesium compound is metabolised. While inorganic magnesium forms such as magnesium oxide are metabolised relatively slowly, organically bound magnesium types enter the bloodstream much faster. Rapid absorption is particularly advantageous in the case of an acute magnesium deficiency. A preparation with slower bioavailability is preferable if a long-term magnesium depot is to be built up in the body.
When it comes to magnesium bioavailability, ionised magnesium should also be mentioned. This is rich in concentrated magnesium ions that can easily pass through cell membranes and thus be used, for example, for energy production. Ionised magnesium can be absorbed particularly quickly by the body. Absorption often occurs in drop form, as with ionised magnesium from Unimedica, which many people prefer to taking magnesium tablets.
How to take and dose magnesium preparations correctly
More is not necessarily better: because the body can store only small amounts of magnesium in the bones, taking several small doses spread over the day is usually the best method of administration. A recommended daily dose is a guideline of 300 to 500 mg of magnesium. Athletes or people exposed to heavy physical or mental stress may, however, have an even higher magnesium requirement.
If the individually tolerable dose is exceeded, gastrointestinal problems and diarrhoea may occur. It is also not advisable to take magnesium with a high-fat meal, as this can also cause diarrhoea. Also note that certain medications such as antibiotics or substances like alcohol can deplete the body's magnesium or inhibit its absorption.
Sources:
https://www.mein-magnesium.de/magnesiumarten
https://www.bonusan.com/de-DE/blog/magnesium-warum-und-in-welcher-form
Image sources:
https://www.shutterstock.com/image-photo/beautiful-female-body-isolated-on-white-72636484
https://www.shutterstock.com/image-photo/lower-couple-young-two-friend-strong-2055019133
