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heals editorial team, 05-06-2026
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What magnesium do we need? The main forms of magnesium
Do we feel a sense of fatigue that won't go away, muscle cramps or just a general feeling of exhaustion? Maybe our body is sending us a message: it needs magnesium! But what kind of magnesium? In this article we will decipher the different forms of magnesium and discover which one is ideal for us.
Table of Contents
- 1. What is magnesium?
- 2. What are the main forms of magnesium?
- 3. Does magnesium have any side effects?
- 4. Conclusion
What is magnesium?
The magnesium it is one of the most necessary metals for the body. Along with calcium, it is one of the metals found in higher concentrations in the human body, participating in 300 biochemical and metabolic processes. It is particularly important for function of nerves, muscles and the health of bones. It is absorbed through the small intestine and its distribution in the body is mainly in the bones and organ tissues. Magnesium cannot be produced by the body and therefore it is necessary to obtain it through food or dietary supplements.
The daily recommended dietary intake of magnesium varies depending on one's gender and age. On average it is 400-420mg for men and 310-320 mg for Women. Foods that are rich in magnesium are:
- Almonds
- Cashews
- Sunflower seeds
- Pumpkin seeds
- Quinoa - Κινόα
- Brown rice
- Oats
- Sekula
- Black chocolate
- Spinach
- Chickpeas
- Lentils
- Salmon - Σολομός
- Mackerel - Σκουμπρί
What are the main forms of magnesium?
Magnesium Citrate (Magnesium Citrate)
It is the most common form of magnesium and has very good absorption by the body. It belongs to the most bioavailable forms of magnesium and for this reason it is more easily absorbed by the digestive system compared to other forms of magnesium. It has ήmore laxative action and relieves any symptoms of constipation. It is used to treat magnesium deficiency, either due to poor diet or stress. It contributes to the health of the muscles and the nervous system, since it relieves cramps and contributes to muscle recovery after exercise.
Magnesium Glycinate (Magnesium Glycinate)
This form of magnesium is associated with amino acid glycine. It is found in many protein-rich foods such as fish, meat, dairy and legumes. Magnesium glycinate is easily absorbed, without creating any kind of digestive discomfort. For this reason, it is recommended for those with stomach sensitivity. Finally, it contributes to reduction of anxiety, depression, of stress and insomnia, as it also has calming properties.
Magnesium Oxide (Magnesium Oxide)
Magnesium oxide is a combining salt magnesium and oxygen. Its form can be either in powder form or in capsule form. This form of magnesium is poorly absorbed from the digestive system and is not commonly used to prevent or treat magnesium deficiencies. It can help to reduction frequency and tension of migraines. It is usually used to treat some digestive symptoms, such as heartburn, indigestion and constipation. It acts as a mild laxative, helping the smooth functioning of the bowel.
Magnesium Chloride
Magnesium chloride is one magnesium salt bound to chlorineIts main benefit is the support of muscle and nerve function, since it helps in the proper functioning of muscles and nerves, preventing any muscle spasms and crampsIt can be used as a digestive regulator, as it contributes to the cleansing of the intestine. It has a mild laxative effect and helps in constipation. It contributes to the balance of electrolytes, very important, especially after some exercise to prevent dehydration of the body. This specific form of magnesium is found in tablet or capsule form, but even in creams, which are used locally for muscle relaxation and for relief from muscle pain.
Magnesium Lactate
Magnesium lactate is formed when the magnesium joins with ensures lactic acid. It can act as an acidity regulator, but also in the enrichment of food and drinks. This form is considered particularly well tolerated by the digestive tract, making it a popular choice for those who have difficulty with other forms of magnesium. It is easily absorbed without creating any digestive disorders in the body. Among its main functions is the treatment of magnesium deficiency and technical support both of muscle as much as and cardiovascular health. Magnesium can contribute to improvement quality of sleeping, especially in people who experience insomnia or sleep disorders.
Magnesium Malate (Magnesium Malate)
Magnesium malate is one combination of magnesium with malic acid. Malic acid is found in many fruits and especially in apples. It is known for its participation in the Krebs cycle and consequently in the production of energy in cells. For this reason, magnesium malate contributes to many functions of the body. The most basic are, firstly, the strengthening of body's energy, as it contributes to the energy production process in the mitochondria of cells. In addition, it has been proven to improve the symptoms of fibromyalgia, but also supports muscle function, since it reduces muscle spasms and cramps, as do other forms of magnesium.
Sulphate Magnesium (Magnesium Sulfate)
Magnesium sulfate is the combination magnesium, sulfur and oxygen. It is also known as Epsom Salt. It is usually in powder form and is mainly used for coping with constipation, as it increases the water content in the intestine, facilitating bowel motility. Finally, it is used in baths, dissolved in warm water, to relax the muscles and to reduce cramps or even cases of swelling, since recovery occurs faster with its use.
Magnesium Orotate
Magnesium orotate is the combination magnesium with orotic acid. Orotic acid is a substance associated with the construction of the body's genetic material. The specific type of magnesium easily absorbed, and does not bind to the digestive system as much as other forms of magnesium. However, it is associated with the proper functioning of the heart muscle and some research makes it effective for patients with heart failure, since orotic acid strengthens the energy transfer to heart tissues. However, it is one of the most expensive forms of magnesium.
L-threonic Magnesium (Magnesium L-threonate)
Magnesium L-threonate is a unique form of magnesium that is specifically designed to cross the blood-brain barrier and reach the brain. This makes it particularly useful for improve it brain function, memory, concentration and sleep quality. Once it reaches the brain, magnesium helps regulate neuronal activity and improve signaling between neurons. Promotes the creation of new synapses in the brain, enhancing learning ability and memory.
Heals suggests:
Does magnesium have any side effects?
Like any dietary supplement, magnesium can cause side effects, especially in high doses or in people with certain medical conditions. The most common side effects of magnesium include:
- Digestive system disorders: Diarrhea, nausea, stomach cramps are the most common side effects, especially when taken in high doses.
- Feeling tired: In some cases, magnesium can make you feel tired or weak.
- Dizziness: It can cause dizziness, especially when we stand up suddenly.
When to be careful:
- Kidney problems: People with kidney failure should be especially careful, as the kidneys are responsible for excreting excess magnesium.
- Taking other medicines: Magnesium can interact with other medications, such as antacids, diuretics, and antibiotics.
- Heart diseases: If you have a certain heart condition, you should consult your doctor before taking magnesium supplements.
Conclusion
Magnesium is essential for the proper functioning of our body. The main source of magnesium intake can be a balanced diet, with nutritional supplements making it completely complete, even for people with a deficiency of the metal. With proper use, magnesium can provide a significant upgrade in our mental and physical well-being.
