Different organic forms of magnesium – which one to choose for yourself?

Magnesium has been one of the top-selling food supplements for many years. Its popularity continues to grow among the general population as well as scientists. Increased interest in magnesium has led to new discoveries about its benefits for the body and the development of new forms. However, the wide variety of magnesium types on the market often creates confusion and uncertainty when choosing the right one.

To fully maximize the potential of magnesium, it’s important to select the most effective form based on individual indications and needs.

Magnesium: An essential mineral

Magnesium is one of the most abundant minerals in the body, participating in over 300 biochemical reactions. It plays a crucial role in DNA synthesis, maintaining proper bone development and mineralization, regulating blood glucose levels, and controlling blood pressure.

It is also involved in essential processes like muscle contraction, neuron signaling, and heart function. Magnesium can be found in dark green leafy vegetables like spinach, nuts such as almonds, and in smaller amounts in meat and dairy products. However, the body cannot synthesize magnesium on its own. Research shows that most people in Western countries consume less magnesium than recommended. Due to its undeniable importance for proper body function, and with today’s fast-paced lifestyle and magnesium-deficient diets, magnesium has become a must-have food supplement.

How to recognize magnesium deficiency?

Some symptoms of insufficient magnesium intake include:

• Muscle cramps and tension,
• Fatigue, low energy, loss of appetite,
• Headaches and migraines,
• Arrhythmia,
• Anxiety, restlessness, nervousness, depression,
• Dysmenorrhea (painful periods).

When choosing the type and form of magnesium, it is essential to consider its absorption, bioavailability, and effect on specific biological processes. Studies have shown that inorganic forms of magnesium (e.g., magnesium oxide) have poor absorption compared to organic forms of magnesium, making the latter the preferred choice.

When to choose:

1. Magnesium citrate

Magnesium citrate is a combination of magnesium and citric acid. This organic form of magnesium is notable for its high solubility, resulting in greater absorption and bioavailability. A higher proportion of magnesium enters the bloodstream, making it available for various biological processes. Its bioavailability is well-documented, with numerous studies confirming its superiority over magnesium oxide and other inorganic forms. Additionally, it is gentler on the digestive system than oxide but may still have a mild laxative effect by drawing water into the intestines, stimulating digestion and bowel movement within 30 minutes to 3 hours.

Magnesium citrate is an excellent choice for ensuring adequate magnesium intake, especially during weight-loss diets, for muscle cramps and tension, constipation, irregular digestion, or simply for maintaining healthy muscle and nervous system function.

2. Magnesium malate

Magnesium malate is a combination of magnesium and malic acid, a compound found in many fruits, especially apples. The weak bonds between magnesium and malic acid molecules break easily, ensuring better solubility and absorption of this form of magnesium in the body, i.e., its high bioavailability.

Malic acid is a key component of the Krebs cycle, the process of energy production. Thanks to malic acid, magnesium malate contributes to energy production and is the first choice of magnesium supplement for  professional athletes and those engaged in physical activity, as well as for individuals leading stressful and demanding lifestyles, experiencing chronic fatigue, exhaustion, and lack of energy. The malate form of magnesium provides a natural and stable boost without the excitatory effects associated with stimulants.

Additionally, magnesium malate helps with cramps and is excellent support for muscle recovery after intense training. Magnesium contributes to mental focus and overall cognitive function. Magnesium malate has a milder effect on the body, resulting in a reduced laxative effect compared to other magnesium salts.

3. Magnesium Glycinate

Magnesium glycinate is an organic magnesium complex combining magnesium and the amino acid glycine. Glycine acts as an inhibitory neurotransmitter in the central nervous system, producing a calming effect on nerve signal transmission, leading to relaxation. Due to the large number of dipeptide channels in the intestines through which this interesting compound is absorbed, magnesium glycinate has excellent bioavailability and is safe for consumption.

Magnesium glycinate helps reduce nervousness and stress. Its relaxing effect makes it an ideal magnesium choice during states of prolonged stress and anxiety. Glycine also positively impacts sleep quality, making this form suitable for individuals with sleep issues. It is well-tolerated by people with sensitive stomachs or gastrointestinal problems and is recommended for those needing higher magnesium intake. Like other forms of magnesium, it can be used for muscle relaxation in cases of cramps and tension. This magnesium form is particularly recommended for evening use.

Try these organic forms of magnesium from Dietpharm:

• Magnesium Citrate 375 effervescent tablets
• Magnesium Citrate 375 Direct powder
• Magnesium Malate 400 sachets
• NEW: Magnesium Malate 400 capsules
• NEW: Magnesium Glycinate capsules

References:

1. Lindberg. J. L., et al.”Magnesium bioavailability from magnesium citrate and magnesium oxide. “Journal of the American College of Nutrition (1990): 48-55.
2. Uysal, Nazan, et al. “Timeline (bioavailability) of magnesium compounds in hours: which magnesium compound works best?.” Biological trace element research 187 (2019): 128-136.
3. Wu, J. L., et al. “Effects of L-malate on physical stamina and activities of enzymes related to the malate-aspartate shuttle in liver of mice.” Physiological research 56.2 (2007).
4. Eby, George A., and Karen L. Eby. “Rapid recovery from major depression using magnesium treatment.” Medical hypotheses 67.2 (2006): 362-370.
5.  Serefko, Anna, et al. “Magnesium in depression.” Pharmacological Reports 65.3 (2013): 547-554.
6. Greenblatt, James. “Magnesium: The missing link in mental health.” Integrated Medicine for Mental Health. November 17 (2016).
7. Umoh, Ekementeabasi A. et al.” Effect of chronic administration of magnesium supplement (magnesium glycinate) on male albino wistar rats’ intestinal (Ileum) motility, body weight changes, food and water intake.”Heliyon 2023 Aug 9;9(8):e19042.
8. Mehmet A. et al. “Dose-Dependent Absorption Profile of Different Magnesium Compounds.” Biol Trace Elem Res. 2019 Dec; 192(2):244-251.
9. Supakatisant  C., and Phupongcorresponding  V. “Oral magnesium for relief in pregnancy‐induced leg cramps: a randomised controlled trial.” Matern Child Nutr. (2015):139–145.
10. Bannai M., and Kawai N. “New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep.”J Pharmacol Sci. (2012): 118(2):145-8.
11. Lindberg JS., Zobitz MM., Poindexter JR., and Pak CY. “Magnesium bioavailability from magnesium citrate and magnesium oxide. ” J Am Coll Nutr. (1990): 9(1):48-55.