When should you use which type of magnesium?
Magnesium is an essential mineral with numerous benefits. It is good for muscles, contributes to memory, and helps release energy from food. Magnesium is naturally found in foods such as grains, nuts, beans, and green vegetables. However, the magnesium content in foods is not as high as it used to be, due to soil depletion from agriculture and fertilisers. To ensure adequate magnesium intake, supplements can be a solution. There are many different types of magnesium, some of which are more easily absorbed than others. In this blog, we will delve into the various highly absorbable forms of magnesium: citrate, bisglycinate, taurate, and malate.
Magnesium Citrate: for Energy
Magnesium citrate is magnesium bound to citric acid and has a very high absorbability. Citric acid is part of the citric acid cycle, also known as the Krebs cycle, a biochemical system involved in the energy production in our bodies. The citric acid cycle is crucial for the production of ATP (energy) in cells, particularly in mitochondria, the energy factories within cells. Magnesium citrate thus supports energy levels and is also beneficial for maintaining strong and flexible muscles.
Magnesium Bisglycinate: for Athletes
Do you exercise a lot? Then choose magnesium bisglycinate. This form is bound to the amino acid glycine, providing high bioavailability that is well tolerated even in higher doses by many people. Magnesium bisglycinate has a relaxing effect on muscles and the nervous system, and it promotes muscle recovery. Glycine also acts as a neurotransmitter (a signalling substance in the brain), so it is best to take this form of magnesium before bedtime.
Magnesium Taurate: for Mental Balance
Magnesium taurate contains a unique compound of magnesium and taurine. Magnesium taurate helps with fatigue and supports energy levels. Taurine has a calming effect on the central nervous system, which can aid sleep and mental energy. Therefore, it is best to take magnesium taurate before going to bed.
Magnesium Malate: Supports with Fatigue
Magnesium malate is magnesium bound to malic acid. Malic acid is also involved in the citric acid cycle in cells. Malate is an intermediate of the citric acid cycle, particularly involved in ATP synthesis (energy production). Therefore, magnesium malate is beneficial for energy. Magnesium malate helps with fatigue and is best taken in the morning.
Super Magnesium: a Mix of Citrate, Glycinate, Malate, and Taurate
This supplement contains a mix of the most absorbable magnesium variants as discussed in this blog. Super Magnesium offers the benefits of the different variants in one tablet. Vitamin B6 is also added, enhancing magnesium absorption in the body due to its synergistic effect.
Want to learn more about what makes magnesium so special? Discover everything about magnesium here.
