What are magnesium supplements?
Magnesium supplements are dietary supplements used to increase magnesium levels in the body.
Magnesium is an essential mineral that contributes to many different processes in the body, including muscle and nerve function, regulation of the maintenance of strong bones and teeth, and energy production.
What types of magnesium are there?
There are many types of magnesium. Some occur naturally, such as in certain foods and seawater.
Synthetic magnesium compounds are often developed to have specific properties, such as improved absorption or specific applications. They can be made through chemical reactions or by combining magnesium with other substances.
These are the most important and commonly used types of magnesium:
Naturally occurring magnesium species
- Magnesium Oxide: Commonly found in foods, but has low bioavailability and is therefore less used in supplements.
- Magnesium Chloride: Found in seawater and extracted for supplements because of its high bioavailability.
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Magnesium chelate: Found in plant foods such as green leafy vegetables, nuts, seeds, and whole grains. Easily absorbed by the body.
Synthetic magnesium types (in supplements)
- Magnesium citrate: Magnesium with citric acid. A highly absorbable form of magnesium, often chosen for muscle support.
- Magnesium bisglycinate: Magnesium bound to glycine, often used to contribute to cognition and sleep.
- Magnesium taurate: A combination of magnesium and taurine (an amino acid). Often chosen for applications aimed at supporting the heart and nervous system.
- Magnesium Malate: Magnesium bound to malic acid, often used to aid in energy production in the body.
What is the best magnesium supplement?
Each form of magnesium is absorbed differently by the body. Therefore, a combination of different types of magnesium can be more effective.
The four forms of magnesium listed in supplements generally offer higher bioavailability than many other varieties. (1)
Therefore, depending on your specific health goals, I recommend choosing a combination of these four types of magnesium .
Our magnesium supplements
A good example is our high-quality supplement Magnesium & Taurine, which combines two types of magnesium with taurine. Magnesium bisglycinate is better absorbed by the brain, while magnesium citrate is better absorbed by muscles. We therefore combine these two forms of magnesium for the most complete effect possible.
On this collection page you will find all our products with the best absorbable magnesium.
The ideal time to take magnesium
What many people don't know is that the ideal time to take magnesium tablets depends on your goal:
- For sleep : Magnesium plays an important role in nerve function. Take magnesium an hour before bed to help you relax.
- For energy: Magnesium helps with fatigue. Take magnesium in the morning or afternoon to support your energy levels throughout the day.
- Post-workout: Magnesium plays a role in maintaining supple muscles. Take magnesium after your workout to contribute to muscle recovery.
- Between meals : Some forms of magnesium are better absorbed when taken between meals. Do you suffer from stomach upset? Then taking the tablets during or immediately after a meal may actually help.
Sources Used
- Blancquaert, L., Vervaet, C., & Derave, W. (2019). Predicting and Testing Bioavailability of Magnesium Supplements. Nutrients , 11 (7), 1663. https://doi.org/10.3390/nu11071663
