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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.
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.
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.
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.
Most magnesium products contain only one magnesium compound. But there are also products that combine several magnesium compounds.
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.
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 is available in a wide variety of dosage forms such as tablets, capsules, ampoules, powder, effervescent tablets, etc.
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.
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.
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.
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.
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 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.
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.
Magnesium is much more than just a mineral. It is a vital nutrient involved in hundreds of essential processes in the body, from muscle movement and nerve function to energy production and heart health. In fact, magnesium is involved in the formation of more than 300 important enzymes, highlighting its crucial role in overall performance and well-being. It helps relax muscles and prevent cramps, acts as a natural anti-stress agent, regulates blood pressure, and supports a healthy heart rhythm.[[A901]] [[A902]]
Despite its importance, many people do not get enough magnesium. Even a slight deficiency can affect cell metabolism, especially in the bones and muscles, and impact overall health. Magnesium is particularly important for those with increased needs such as pregnant and nursing women, athletes, diabetics, and older adults, as it supports bone strength and cardiovascular health.[[A899]] [[A903]]
In this blog, we will explore why magnesium is so essential, how to spot a deficiency, where to find it in food, and when supplements might be necessary to maintain balance and vitality.
Magnesium is an essential mineral that is involved in hundreds of bodily functions, including muscle relaxation and nerve transmission. A deficiency, which is common in athletes and people under stress, can lead to painful muscle cramps, spasms, and fatigue. Magnesium loss through sweat, poor diet, and certain medications often goes unnoticed because it cannot be reliably detected by standard blood tests. In addition to cramps, low magnesium levels are associated with headaches, PMS, heart problems, anxiety, and blood sugar imbalances.[[A896]] [[A897]] Adequate magnesium intake through diet or supplements is essential for muscle health, stress relief, and overall well-being.
