Magnesium is one of the most important minerals for the human body and its role includes, among others, to assist in energy metabolism, contribute to the proper functioning of muscles and nerves, promote good bone health and regulate blood pressure. It is also known for its anti-inflammatory properties, reducing the risk of chronic diseases. In what forms, however, do we find magnesium as a supplement?

• Bisglycinate / Glycinate (Magnesium Bisglycinate): Bound to glycine. The top choice for the nervous system, anxiety, insomnia, and muscle relaxation.
• Citrate (Magnesium Citrate): Bound to citric acid. Very popular, quickly absorbed, ideal for general deficiency and mild constipation.
• Malate (Magnesium Malate): Bound to malic acid. Ideal for energy production (ATP), combating chronic fatigue, and muscle pain (fibromyalgia).
• Threonate (Magnesium L-Threonate): The only form that easily crosses the blood-brain barrier. Designed exclusively for brain function, memory, concentration, and neuroprotection.
• Taurate (Magnesium Taurate): Bound to the amino acid taurine. Excellent form for supporting the heart, regulating blood pressure and blood sugar.
• Orotate (Magnesium Orotate): Bound to orotic acid. Mainly used by athletes to enhance endurance, cardiovascular health, and tissue regeneration.

Tips & advice for safe consumption of magnesium supplements

1. Take magnesium with a meal for better absorption and to avoid digestive discomfort. Alternatively, take it in the evening if you have trouble sleeping or need muscle recovery.
2. Do not exceed the recommended dose, as it is very likely to cause side effects such as diarrhea, nausea, or abdominal cramps. Indicatively, the recommended dose is 400-420 mg for men, 310-320 mg for women, and 350-400 mg for pregnant or breastfeeding women. 
3. Choose the right form of magnesium according to your needs. For example, if you suffer from constipation, the consumption of magnesium citrate is recommended, while if you have sleep problems, prefer magnesium glycinate.
4. Finally, combine it with other supplements, such as vitamins D, B and C, omega-3 fatty acids, calcium, and collagen to enhance the action of each supplement, but avoid taking magnesium at the same time as iron, as it may affect its absorption.

In which foods can we find magnesium?

• Green leafy vegetables, such as spinach
• Nuts & seeds, such as almonds and pumpkin seeds
• Whole grains, such as oats and brown rice
• Legumes, such as lentils and beans
• Chocolate with high cocoa content
• Fish, such as mackerel
• Water rich in magnesium