When should you use each type of magnesium?
Magnesium is an essential mineral with numerous benefits. For instance, magnesium supports muscles, contributes to memory, and helps release energy from food. Naturally, magnesium is found in foods such as grains, nuts, beans, and green vegetables. However, the magnesium content in food is not as high as it once was due to soil depletion from agriculture and fertilisers. To ensure sufficient magnesium intake, supplements can be a beneficial option. There are many different types of magnesium, some of which are more absorbable than others. In this blog, we will explore the various highly absorbable forms of magnesium: citrate, bisglycinate, taurate, and malate.
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There are many different forms of magnesium, such as magnesium citrate, taurate, and bisglycinate. Start the choice guide and discover which form best suits your goals.
Magnesium choice guide
Magnesium Citrate: For Extra Energy
Magnesium citrate is magnesium bound to citric acid, offering 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 of our body. The citric acid cycle is crucial for the production of ATP (energy) in cells, particularly within mitochondria, the energy factories in 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? Opt for magnesium bisglycinate. This form is bound to the amino acid glycine, providing high bioavailability and is well tolerated even at higher doses by many people. Magnesium bisglycinate has a relaxing effect on muscles and the nervous system and promotes muscle recovery. Glycine also acts as a neurotransmitter (a signalling substance in the brain), making this form of magnesium best taken before bedtime.
Magnesium Taurate: For Mental Balance
Magnesium taurate contains a unique combination of magnesium and taurine. Magnesium taurate helps combat fatigue and supports energy levels. Taurine provides a calming effect on the central nervous system, thereby supporting sleep and mental energy. Therefore, magnesium taurate is best taken before bedtime.
Magnesium Malate: Supports with Fatigue
Magnesium malate is magnesium bound to malic acid. Malic acid is also involved in the citric acid cycle within cells. Malate is an intermediate of the citric acid cycle, primarily related to ATP synthesis (energy production). Therefore, magnesium malate is useful 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 thus provides the benefits of the different variants in one tablet. Additionally, vitamin B6 is added, whose synergistic effect with magnesium improves absorption in the body.
Want to learn more about what makes magnesium so special? Discover everything about magnesium here.
Curious about which supplements can help you get the most out of life? Take the vitamin test here or Use the product choice guide here. Of course, you can also visit the shop for personal advice.
