Which magnesium to choose? The complete guide

Magnesium is an essential mineral for many life processes, but with so many forms on the market, it can be difficult to know which one to choose. Bisglycinate, malate, citrate, oxide… Each form has its own benefits, whether it’s for better absorption, stress management, or muscle and digestive health. In this article, we’ll walk you through the different options, explain their specifics, and help you choose the magnesium that’s right for you.

• Why take magnesium?
• Signs of a Magnesium Deficiency
• Which magnesium to choose: presentation of the different magnesiums
• Which magnesium to choose: our pharmacist’s advice
• How long and how often should I do a treatment?

Why take magnesium?

Magnesium is an essential mineral for the proper functioning of the body . It is involved in more than 300 biochemical reactions, playing a key role in vital processes such as:

• energy production,
• muscle contraction,
• blood pressure regulation,
• nerve transmission.

It has many benefits for our body:

• Stress and anxiety reduction : Magnesium helps regulate the nervous system, promoting relaxation and reducing the production of cortisol, the stress hormone. An adequate intake of magnesium helps to better manage anxiety , nervous tension and improve sleep.

• Support for muscle function : Magnesium is essential for proper muscle function. It helps prevent muscle cramps, spasms and pain, especially after physical exertion or in people with deficiencies.

• Improved sleep quality : This mineral promotes muscle and nerve relaxation, contributing to a deeper and more restful sleep. It is particularly recommended for people suffering from stress-related insomnia.

• Fatigue prevention : Magnesium is involved in the production of ATP, the main source of energy for cells. A magnesium deficiency can lead to fatigue, low energy and general weakness.

• Cardiovascular system support : By helping to relax blood vessels, magnesium helps maintain stable blood pressure. It also plays a role in preventing heart problems by supporting a regular heart rhythm.

• Bone Strengthening : Magnesium is also important for bone health because it helps bind calcium to bones, which prevents bone fragility and osteoporosis.

Signs of a Magnesium Deficiency

Magnesium deficiency manifests itself through several symptoms, including fatigue and muscle weakness . Muscle cramps and spasms are common, as magnesium helps relax muscles. Tremors and numbness can also occur, due to poor transmission of nerve signals.

Emotionally, a deficiency can lead to anxiety, irritability, and sleep disturbances . Why? Because magnesium plays a role in regulating stress and sleep neurotransmitters. At the cardiac level, it can cause irregular heartbeats and high blood pressure by disrupting the relaxation of blood vessels. Headaches, even migraines, can also be signs of a deficiency.

Prolonged magnesium deficiency can affect bones and increase the risk of osteoporosis. If these symptoms appear, it is recommended to consult a professional to adjust magnesium intake.

Which magnesium to choose: presentation of the different magnesiums

Magnesium comes in different forms, each with specific properties and health benefits. Choosing which magnesium to take depends on your specific needs, as each form has a different level of absorption, tolerance, and indication . Here's a breakdown of the main forms of magnesium available:

Magnesium Bisglycinate

Magnesium bisglycinate is one of the best tolerated and most absorbed forms by the body . It is bound to two molecules of glycine, an amino acid, which improves its intestinal absorption. This form is ideal for people who are sensitive to digestive disorders, as it is gentle on the stomach and has little laxative effect. Bisglycinate is often recommended for its calming effects and to combat stress, anxiety and sleep disorders.

Magnesium Glycerophosphate

Magnesium glycerophosphate is an interesting form for its gentle action on the digestive system and its good tolerance . It is often used for people suffering from gastric sensitivity or reflux, because it does not cause digestive discomfort. It is well absorbed and effective in maintaining healthy nerve and muscle functions.

Magnesium Malate

Magnesium malate is a compound of magnesium and malic acid, an acid naturally present in fruits . This form is particularly indicated for combating chronic fatigue and muscle pain, especially in people suffering from fibromyalgia. It has a revitalizing effect and helps in the production of cellular energy, making it a good choice for those looking to reduce fatigue.

Magnesium Taurinate

Magnesium taurinate is a combination of magnesium and taurine, an amino acid that works synergistically with magnesium to support cardiovascular health . It is particularly recommended for regulating blood pressure and improving heart function. This form of magnesium is ideal for those looking to protect their heart while calming the nervous system.

Magnesium Citrate

Magnesium citrate is very popular because of its good absorption and effectiveness . It is a form commonly used to relieve mild constipation, as it has a mild laxative effect. Aside from its digestive benefits, it is also effective in supporting muscle and nerve function. However, it should be avoided in people with sensitive intestines.

Magnesium Sulfate (or Epsom salt)

Magnesium sulfate is often used in baths (in the form of Epsom salts) to relieve muscle and joint pain . Absorbed through the skin, it provides rapid muscle relaxation. Internally, it is less commonly used, except in specific cases such as for its laxative effects or in certain medical treatments.

Magnesium Oxide

Magnesium oxide is one of the most common forms, but also one of the least well absorbed by the body. It is mainly used for its laxative effects and is often included in cheap supplements. However, due to its low absorption rate, it is less recommended for correcting a magnesium deficiency.

Marine Magnesium

Marine magnesium is extracted from seawater and is rich in marine minerals . Although it is natural and rich in trace elements, its absorption may be lower than other forms such as bisglycinate or citrate. However, it is valued for its natural origin and broad mineral spectrum, making it a good choice for overall mineral intake.

Which magnesium to choose: our pharmacist’s advice

Among the different forms of magnesium, magnesium bisglycinate clearly stands out for its effectiveness and tolerance.

First of all, magnesium bisglycinate is particularly appreciated for its high bioavailability . Unlike other forms, such as oxide or sulfate, this form of magnesium is better assimilated by the body. This makes it possible to effectively correct a magnesium deficiency, while reducing the risk of digestive side effects. This is a major advantage, especially for those who are sensitive to certain forms of magnesium that can cause intestinal disorders.

Then, its good digestive tolerance makes it a preferred choice. Magnesium bisglycinate does not have the laxative effect often associated with other forms of magnesium. It is therefore recommended for people with digestive disorders or those looking for long-term supplementation without intestinal discomfort.

Finally, this form of magnesium is ideal for people prone to stress , fatigue , or cramps . Due to its association with glycine, bisglycinate offers a double action: it restores magnesium levels while providing a relaxing effect. This makes it particularly suitable for people looking to improve their quality of sleep, soothe their nervous system, or relieve muscle tension.

In conclusion, magnesium bisglycinate, thanks to its excellent absorption and its gentleness on the digestive system, is a solution of choice for safe and effective supplementation.

How long and how often should I do a treatment?

Duration of a magnesium treatment

A magnesium cure generally lasts between 1 to 3 months , depending on the levels of deficiency and the symptoms observed. This period of time allows the body to gradually restore its magnesium reserves, because it takes about 4 to 6 weeks to observe improvements in symptoms, including fatigue, cramps, or anxiety.

A 2-month course is often recommended for people with moderate to severe symptoms of magnesium deficiency. For those simply looking to maintain good magnesium levels or prevent deficiencies, one month may be sufficient.

Frequency of treatments

The frequency of magnesium cures depends on your diet, your lifestyle, and any depletion factors (stress, intense physical activity, alcohol consumption, etc.). Here are some recommendations:

• 2 to 3 treatments per year : for people who tend to be deficient in magnesium or who regularly experience stress, it is recommended to take a magnesium treatment approximately 2 to 3 times per year , particularly at seasonal changes (in spring and autumn), when the body undergoes more variations.
• One-off treatment : if you experience occasional signs of deficiency, such as muscle cramps, persistent fatigue, or sleep disorders, a one- to two-month treatment can be carried out as needed.

Recommended daily doses

During a treatment, the recommended doses vary according to age and gender:

• For an adult, the recommended daily intake is approximately 300 mg of magnesium per day.
• Doses may be slightly increased for athletes, pregnant women or stressed people, who may have increased needs.

It is important not to exceed the recommended doses, as excess magnesium can cause digestive problems (diarrhea) or other side effects. If you take a magnesium supplement, check your total intake (diet + supplementation) to stay within the recommended limits.

Depending on your specific needs, choosing the right form of magnesium is essential to optimize its health benefits. Whether you are dealing with digestive disorders, muscle cramps, or stress issues, options like magnesium bisglycinate stand out for their excellent absorption and digestive tolerance. A well-conducted magnesium cure, adapted to your needs, not only corrects deficiencies but also prevents various health problems. To obtain the best results, it is important to respect the recommended doses and to adapt the duration and frequency of the cures according to your lifestyle and your symptoms.