Interest in magnesium has grown considerably in recent years, and rightly so: it is an essential mineral involved in more than 300 biochemical reactions in the body, fundamental for muscle, nerve and bone health.
However, achieving adequate levels is not always easy. The NRV (Nutrient Reference Value) for adults is 375 mg per day , but the Modern lifestyles , coupled with soil depletion due to intensive agriculture , often prevent these figures from being reached. This is where supplementation can be a useful support, always as a complement to a balanced diet.
Types of magnesium and their applications
There is no single "best" form of magnesium for everyone. Each has different characteristics and may be better suited to different needs.
Magnesium citrate
It's a good option for muscle as long as it's taken It should be taken with food , as it needs gastric acid to be absorbed properly. In people with hypochlorhydria (Low stomach acidity, common with age or with antacids) may reduce its absorption. If taken between meals or in that context, some of the citrate is not absorbed and draws water into the intestine, which can produce a laxative effect.
Magnesium bisglycinate
It's the ultimate all-rounder : it's absorbed very well, doesn't depend on stomach acid, and is well-tolerated by the digestive system. That's why it's the most versatile and recommended option in situations like stress, insomnia, menopause, or for daily supplementation.
Magnesium threonate
It has the unique ability to actively cross the blood-brain barrier, accumulating in the brain. Its role in memory , concentration , mood , and sleep quality is being investigated. It may be of interest to individuals with cognitive complaints or sleep problems.
During menopause, bisglycinate It is usually the most recommended base due to its good absorption even in hypochlorhydria, and threonate It can be added as a complement if cognitive symptoms predominate.
When and how to take it?
The best time is whenever you remember to take it , because consistency is more important than the time. Even so:
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In the morning , with breakfast or before, depending on the form of magnesium, it can provide energy and promote regularity.
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At night , many people perceive a greater effect on muscle relaxation and rest.
In supplements, the maximum authorized dose For most forms of magnesium, the recommended intake is 250 mg of elemental magnesium per day , while the NRV is 375 mg. This means that some of it should come from food (vegetables, legumes, nuts, whole grains).
Remember: supplements do not replace a balanced diet, but help to reach the appropriate amount when food alone is insufficient.
Do you need to rest from time to time? No. The body regulates its levels and eliminates excess magnesium through urine, so the important thing is to maintain a regular intake adapted to each person.
Benefits for specific symptoms
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Sleep and anxiety: Magnesium promotes muscle relaxation and nervous system balance. Many people notice improved sleep or reduced tension with forms like bisglycinate. or the threonate .
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Muscle cramps: Magnesium regulates muscle contraction and relaxation, which can help when intake is insufficient. Citrate It works well when taken with food; chelated forms are recommended for people with hypochlorhydria . such as bisglycinate. It's important to note that some cramps can be associated with the use of certain medications, such as statins . In these cases, the most immediate remedy may be a coenzyme Q10 supplement , in addition to consulting a healthcare professional.
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Intestinal transit : Some poorly absorbable salts (oxide, chloride, carbonate) act as Osmotic laxatives . Citrate can also have this effect in certain circumstances (taken between meals or in hypochlorhydria), although this is not its primary indication.
Do I need an analysis to know if I need it?
Conventional tests measure magnesium in blood serum , but only a small portion of the total is found there. Most of it is in bones, muscles, and tissues.
This means that a "normal" result does not rule out insufficient intake, and that if it appears low in serum, the deficiency is probably more widespread.
Therefore, in addition to the analysis, it is key to assess the symptoms and lifestyle : fatigue, cramps, insomnia, chronic stress or a diet low in foods rich in magnesium.
Can it be combined with other supplements?
Magnesium combines well with other supplements because they act through different pathways and complement each other:
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Collagen → provides structure to bones and tissues, while magnesium participates in muscle function and protein synthesis.
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Probiotics → there is no known negative interaction, and a balanced microbiota may even promote mineral absorption.
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Calcium → It is sometimes said that they compete for absorption. This can occur under experimental conditions and with very low doses, but in practice, at typical doses, it is not usually a problem. That is why they are formulated together in many bone health products.
With medications, it is advisable to separate the intake by a couple of hours in the case of antibiotics or thyroid treatments, to avoid interference in absorption.
Choose wisely: the magnesium your body actually uses.
Magnesium is an essential mineral for muscle, nerve, and bone function . There is no single best form, but rather the most suitable one for each situation.
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Bisglycinate → the most versatile and well-tolerated option, ideal as a base.
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Citrate → Useful for muscle when taken with food, although it may have a laxative effect under certain conditions.
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Threonate → of interest in memory, concentration and rest.
Consistency is more important than timing, and combining it with other supplements is usually safe and beneficial. The key is to personalize your choices and always maintain a solid foundation. balanced diet.