Magnesium is an essential mineral for the proper functioning of our body. It is involved in a large number of chemical reactions necessary for energy production, maintaining blood pressure and the nervous system, as well as proper emotional and psychological function, and the health of bones, teeth, and muscles.
To achieve a proper intake of magnesium, it is important to maintain a healthy lifestyle, paying special attention to our diet.
Unfortunately, most of us don't get the recommended amount of magnesium for several reasons, including the fact that farmland has less magnesium than it used to, and therefore the foods we eat also have less. Even so, legumes, leafy green vegetables, nuts, seeds, avocados, cereals, and bananas are rich in magnesium.
Since many of you ask us about which magnesium to take, we have prepared these information sheets that you can download here and share.
What are the most common magnesium supplements?
Magnesium Carbonate: It is the most common form of magnesium used to treat occasional constipation, but it is one of the poorest in terms of availability.
Magnesium Chloride: It is easily absorbed, but has a very low mineral content (approximately 12%). It is primarily recommended for improving bone health and preventing muscle cramps, but be careful, it can cause diarrhea.
Magnesium bisglycinate: Currently one of the most recommended forms of magnesium, it has a very good absorption rate with an adequate mineral content and does not cause digestive discomfort. It is the ideal magnesium for nervousness, anxiety, and insomnia. See more
Magnesium Oxide: It is difficult to absorb, but has a high mineral content (approximately 60%). It is indicated for relieving reflux symptoms. It is very useful in combination with magnesium citrate, as one salt provides the magnesium content and the other ensures its proper availability. See more
Magnesium Citrate : It is easily absorbed but has a low mineral load (approximately 16%). It is recommended to improve mood.
There are other forms of magnesium such as Taurate for anxiety and Malate for fatigue.
