Magnesium is the superstar among minerals and is becoming increasingly popular as a dietary supplement. The reason for this is that up to 75% of the population suffers from a magnesium deficiency. Here you can find out what really matters if you want to buy magnesium.
Why should you take magnesium?
- relaxes the muscles and prevents muscle cramps
- widens the blood vessels and promotes blood circulation
- is a natural anti-stress agent
- promotes inner peace and relaxation
- regulates and lowers high blood pressure
- important for strong bones and teeth
- increases energy and performance
- increases the oxygen supply
- helps with migraines and ringing in the ears
- stabilises blood sugar
- prevents arrhythmia
- promotes fat burning
- ensures warm hands and feet
Which magnesium supplement is the best?
There are so many different magnesium forms and products that even insiders find it difficult to answer this question. In our opinion, the best thing is the magnesium supplement that you take regularly, every day. That means a magnesium preparation that you tolerate well and that is good for you personally - because magnesium can only really develop its wonderful effect if you take it every day.
When buying magnesium, you should consider the following:
- Amount of elemental magnesium
- Magnesium compound
- Absorption (bioavailability)
- Dosage Form
- Dosage and application
- Price-performance ratio
Which magnesium compounds are there?
100% pure magnesium is unsuitable as a food supplement. It is unstable and highly reactive. Magnesium also occurs as a magnesium compound in nature.
There are a large number of different magnesium compounds. Each compound has a slightly different therapeutic property, absorption rate and effect.
- magnesium hydroxide
- magnesium glycinate
- magnesium malate
- magnesium aspartate
- magnesium chloride
- magnesium citrate
- magnesium phosphate
- magnesium orotate
- magnesium gluconate
Here is a description of these magnesium compounds. There are other magnesium compounds available, but the most important are those listed here.
Magnesium as organically bound magnesium glycinate has a relaxing effect and soothes the nerves. Due to its binding to the amino acid glycine, it is by far the best magnesium for our lifestyle characterised by stress and tension. Magnesium glycinate is the best tolerated magnesium and therefore ideal for sensitive people. It has a very high bioavailability and a good price / performance ratio.
Malic acid (malate) is an important part of the energy production in the body. By binding magnesium to malic acid, magnesium malate becomes the best magnesium for more energy. It is also ideal for fibromyalgia, fatigue, and muscle pain. Magnesium malate is well tolerated, has a very high bioavailability and a good price / performance ratio.
Magnesium citrate is one of the most popular and well-known magnesium compounds. The binding of magnesium to citrates creates organically bound magnesium citrate. It is a well tolerated form of magnesium. Magnesium citrate works well to compensate for a magnesium deficiency. If taken in high doses, it can have a laxative effect in some people. Magnesium citrate has a high bioavailability and a very good price / performance ratio.
Magnesium oxide has a low bioavailability but a very high content of elemental magnesium. It is ideal for people who occasionally relieve constipation and want to take magnesium at the same time. Magnesium oxide acts as a mild laxative and is rather unsuitable for long-term use. Therefore, it is not recommended if you are deficient in magnesium. Because there are much better magnesium compounds.
The binding of magnesium to aspartic acid (an amino acid) creates organically bound magnesium aspartate. It has a very high bioavailability and a good price / performance ratio. Unfortunately, the aspartic acid it contains can lead to undesirable side effects in some people. There may be inner restlessness, nervousness or other mental disorders. You can only find out whether you can tolerate magnesium aspartate by trying it yourself.
Which magnesium products are there?
Most magnesium products contain only one magnesium compound. But there are also products that combine several magnesium compounds.
- Magnesium mono-preparations
- Magnesium multi-preparations
Depending on the purpose for which magnesium is used, mono-preparations that contain only one magnesium compound are more suitable than magnesium mixtures.
This is the case, for example, when magnesium oxide is taken to stimulate bowel movements. Magnesium malate is recommended as a single preparation for people with fibromyalgia.
Those who value maximum bioavailability and optimal tolerance should use a magnesium multi-preparation. The combination of several magnesium compounds can further increase the spectrum of activity, bioavailability and absorption.
Depending on their connection, the magnesium molecules are absorbed in different sections of the intestine via different transport routes. At the same time, tolerance is increased and possible side effects are reduced to a minimum.
However, the prerequisite for this is that it is a sensible magnesium formula that does not combine too many magnesium compounds. If too many magnesium compounds are combined in one formula, there is so little of each magnesium compound that it cannot make any real contribution to the effect.
Magnesium multi-preparations are therefore ideal for everyone who wants to compensate for a magnesium deficiency as quickly as possible. Even sensitive people should definitely choose a magnesium multi-preparation.
Magnesium dosage forms
Magnesium is available in a wide variety of dosage forms such as tablets, capsules, ampoules, powder, effervescent tablets, etc.
- Magnesium tablets
- Magnesium capsules
- Magnesium sachets and sticks
- Magnesium powder
- Magnesium ampules
- Magnesium effervescent tablets
Magnesium tablets are cheaper to manufacture than other dosage forms. That is why they are mainly offered by discounters or other low-cost providers.
Magnesium tablets have some disadvantages. Tablets must be pressed under high pressure and using unwanted tableting aids, so that they do not fall apart. Dyes or coating agents are also often used.
If you regularly take magnesium, you should make sure that the product contains as few auxiliary substances as possible or that they are as natural as possible. Because with long-term intake you consume considerable amounts of these auxiliary substances.
Magnesium tablets are also often difficult to swallow because they are large and have a rough surface.
Capsules dissolve completely in the stomach within a few minutes and thus guarantee rapid absorption of the magnesium. As opposed to tablets, capsules are filled with powder and do not have to be pressed under high pressure and using tableting aids.
Additives can largely be dispensed with during production. Capsules are therefore suitable for professional use and are recommended by therapists.
People who are sensitive to additives should prefer capsules. The magnesium capsules can also be pulled apart to stir the powder into liquids or foods. Magnesium capsules are also much easier to swallow than tablets. This is the case even if the capsule is larger than the tablet.
Magnesium sachets and sticks contain magnesium in powder form, which is dissolved in liquids or taken directly into the mouth. They are ideal for people who do not want to swallow tablets or capsules.
Due to the high manufacturing costs, magnesium sachets and sticks have a poor price / performance ratio. The main disadvantage is that artificial sweeteners or other additives are often used to mask the magnesium taste.
Some magnesium compounds such as magnesium gluconate, magnesium citrate or magnesium carbonate are suitable for ingestion in powder form due to their acceptable taste.
Magnesium powder can be dissolved in liquids and is ideal for people who do not want to swallow tablets or capsules. The dosage for powder is not as precise as for the other dosage forms. This is the case even if a measuring spoon is included.
Magnesium powders can contain sweeteners, flavours, or other additives to improve the taste.
Magnesium ampules contain magnesium in liquid form, which means that the magnesium can be absorbed immediately. They are ideal for people who do not want to swallow tablets or capsules.
Due to the very high manufacturing costs, magnesium ampules have a poor price / performance ratio.
They also almost always contain sweeteners, flavours, stabilisers or other additives to improve the taste and the product in its to preserve the liquid form.
Magnesium effervescent tablets are dissolved in a glass of water, making the magnesium quickly available. All effervescent tablets contain magnesium carbonate plus citric acid. The effervescent effect creates magnesium citrate.
Magnesium effervescent tablets are offered by many discounters because they are very cheap to manufacture. However, they contain artificial sweeteners, artificial flavours and other additives. For many people, the taste is unpleasantly artificial and therefore hardly drinkable.
What makes a high-quality magnesium preparation?
A good magnesium preparation should have a high bioavailability and the amount of elemental magnesium in milligrams must be stated on the label. Above all, it should be well tolerated and have a good price / performance ratio. When it comes to buying magnesium, you are now part of a small group of people who know what really matters.