Magnesium: Which Type to Choose and Why You Should Avoid Oxide

Discover which type of magnesium is best suited to your needs (sleep, stress, cramps...) and why it is best to avoid magnesium oxide. Advice and information for better health.

Summary

1. Magnesium: an essential mineral

2. The different types of magnesium and their benefits

   • Marine magnesium: for stress and fatigue

   • Magnesium glycinate: for sleep and anxiety

   • Magnesium citrate: for constipation

   • Magnesium chloride: for muscle cramps

   • Magnesium bisglycinate: optimal absorption

   • Magnesium malate: for energy and fibromyalgia

   • Magnesium taurate: for cardiovascular health

   • Magnesium L-threonate: for memory and concentration

3. Why avoid magnesium oxide?

4. FAQ: your questions about magnesium

5. Conclusion

In short

• Magnesium is essential for many functions in the body.

• There are different forms of magnesium, each with specific properties.

• Magnesium oxide has low bioavailability and can cause digestive upset.

• The choice of magnesium depends on your individual needs.

1. Magnesium: an essential mineral

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. It contributes in particular to:

• energy production

• regulation of the nervous system

• muscle relaxation

• bone health

• blood sugar regulation

Magnesium deficiency can lead to various symptoms such as fatigue, stress, anxiety, insomnia, muscle cramps, constipation, migraines, etc.

2. The different types of magnesium and their benefits

There are different forms of magnesium, each with specific bioavailability and properties. Here are the most common:

Marine magnesium: for stress and fatigue

Marine magnesium is extracted from seawater. It is rich in trace elements and minerals, which makes it interesting for fighting stress, fatigue and strengthening immunity.

Magnesium glycinate: for sleep and anxiety

Magnesium glycinate is bound to glycine, an amino acid that promotes relaxation and sleep. It is often recommended for anxiety, stress and sleep disorders.

Magnesium citrate: for constipation

Magnesium citrate has a mild laxative effect and can help relieve occasional constipation.

Magnesium chloride: for muscle cramps

Magnesium chloride is often used to relieve muscle cramps, joint pain and aches. It can be applied topically as an oil or gel.

Magnesium bisglycinate: optimal absorption

Magnesium bisglycinate is a chelated form of magnesium, which means it is bound to an amino acid (glycine) for better absorption and optimal digestive tolerance.

Magnesium malate: for energy and fibromyalgia

Magnesium malate is combined with malic acid, an organic acid involved in energy production. It can be beneficial for chronic fatigue, fibromyalgia and muscle pain.

Magnesium taurate: for cardiovascular health

Magnesium taurate is associated with taurine, an amino acid that plays an important role in cardiovascular health. It can help regulate blood pressure and protect the heart.

Magnesium L-threonate: for memory and concentration

Magnesium L-threonate is a form of magnesium that easily crosses the blood-brain barrier. Studies suggest it may improve memory, concentration and cognitive function.

3. Why avoid magnesium oxide?

Magnesium oxide is an inexpensive form of magnesium often used in dietary supplements. However, it has low bioavailability, which means that the body does not absorb it well. In addition, it can cause unwanted side effects such as diarrhea, bloating and abdominal pain. It is therefore preferable to favor other forms of magnesium that are better tolerated and more effective.

4. FAQ: your questions about magnesium

Q: What are the signs of magnesium deficiency?

A: Signs of magnesium deficiency can include fatigue, stress, anxiety, insomnia, muscle cramps, constipation, migraines, heart palpitations, etc.

Q: What is the recommended daily dose of magnesium?

A: The recommended daily dose of magnesium varies by age and gender. In general, it is 300 to 400 mg per day for adults.

Q: Which foods are rich in magnesium?

A: Foods rich in magnesium include leafy green vegetables (spinach, kale), nuts (almonds, cashews), seeds (chia seeds, pumpkin seeds), dark chocolate, legumes, etc.

Q: Can magnesium interact with medications?

A: Yes, magnesium can interact with certain medications, including antibiotics, diuretics, and heart medications. It is important to consult a healthcare professional before taking magnesium supplements, especially if you are on medication.

5. Conclusion

Magnesium is an essential mineral for health and well-being. Choosing the form of magnesium that is best suited to your needs can help you improve your sleep, energy levels, digestion and overall health. Feel free to seek advice from a healthcare professional to determine which type of magnesium is right for you.

And you, what is your experience with magnesium? Share your comments and questions below!