Magnesium is a vital mineral that is essential for numerous bodily functions. From muscle contraction to nerve impulse transmission to energy production - magnesium plays a crucial role. Unfortunately, magnesium deficiency is widespread in modern society. This makes it all the more important to find and take the right magnesium supplements.
In this blog post, you will learn more about the most important magnesium ingredients, their properties and areas of application. This way, you can inform yourself and find the magnesium source that is right for you.
Magnesium citrate - the gentle helper
Magnesium citrate is a form of the mineral that is particularly easily absorbed by the body. The citrate salt is characterized by high bioavailability and is therefore often used as a dietary supplement.
Properties of Magnesium Citrate
Magnesium citrate is formed when magnesium reacts with citric acid. It is available in the form of crystalline powders or tablets and is easily soluble in water. Due to its good tolerance, it is ideal for sensitive stomachs.
Benefits of Magnesium Citrate
The great advantage of magnesium citrate is its high bioavailability. This means that the body can actually utilize most of the magnesium it absorbs. Studies show that magnesium citrate leads to a significant increase in magnesium levels in the blood.
In addition, magnesium citrate has a mild laxative effect. This makes it a good choice for constipation or intestinal problems. At the same time, it can relieve cramps and tension because magnesium relaxes the muscles.
Applications of magnesium citrate
Magnesium citrate has many uses. In addition to treating magnesium deficiency symptoms such as fatigue, cramps or nervousness, it can also be helpful for the following complaints:
- Digestive disorders such as constipation or irritable bowel syndrome
- migraines and tension headaches
- cardiovascular diseases
- diabetes and insulin resistance
- Premenstrual Syndrome (PMS)
Magnesium oxide - the classic variant
Magnesium oxide is one of the best known and most commonly used magnesium compounds. It is characterized by a high concentration of elemental magnesium.
Characteristics of Magnesium Oxide
Magnesium oxide is a white, crystalline powder that is insoluble in water. It is therefore usually taken in the form of tablets or capsules. The magnesium content is around 60 percent.
Mode of action of magnesium oxide
Magnesium oxide must first be converted into soluble magnesium salts in the body before it can be absorbed by the intestines. This process takes time and energy, so the bioavailability is slightly lower than with other forms.
Applications of magnesium oxide
Magnesium oxide is mainly used for magnesium deficiency symptoms such as fatigue, cramps or cardiovascular problems. It can also be helpful for the following diseases:
- diabetes and insulin resistance
- high blood pressure
- migraine
- osteoporosis
- Premenstrual Syndrome (PMS)
Magnesium orotate - the heart protector
Magnesium orotate is a special form of magnesium that is particularly important for the health of the cardiovascular system.
Special features of magnesium orotate
In magnesium orotate, the magnesium is bound to orotic acid. Orotic acid is a natural component of our cells and plays an important role in energy production. This means that magnesium orotate is very well absorbed by the body.
Health Benefits of Magnesium Orotate
Magnesium orotate has a particular effect on the cardiovascular system. It can lower blood pressure, improve heart function and reduce the risk of cardiovascular disease. It can also be helpful for the following complaints:
- angina pectoris
- cardiac arrhythmias
- heart failure
- atherosclerosis
- diabetes
Application of magnesium orotate
Magnesium orotate is primarily used to prevent and treat cardiovascular diseases. However, it can also be helpful in cases of general magnesium deficiency, muscle cramps or fatigue.
Magnesium carbonate - the all-rounder
Magnesium carbonate is another important form of the mineral magnesium. It is characterized by its versatility.
Chemical composition of magnesium carbonate
Magnesium carbonate consists of magnesium, carbon and oxygen. It exists in the form of white, crystalline powders and is easily soluble in water.
Health Aspects of Magnesium Carbonate
Magnesium carbonate is easily absorbed and utilized by the body. It can alleviate magnesium deficiency symptoms such as fatigue, cramps or nervousness. It can also be helpful for the following complaints:
- heartburn and reflux
- digestive disorders
- diabetes and insulin resistance
- osteoporosis
Uses of magnesium carbonate
Magnesium carbonate has many uses. In addition to being taken as a dietary supplement, it is also used in antacids for heartburn, in toothpaste and in cosmetic products.
Comparison of Magnesium Active Ingredients
The various magnesium compounds differ in their chemical composition, bioavailability and mode of action. Each form has its own advantages and disadvantages.
Differences in Magnesium Active Ingredients
- Magnesium citrate is characterized by high bioavailability, but also has a slightly laxative effect.
- Magnesium oxide has a high magnesium content, but must first be converted in the body.
- Magnesium orotate is particularly important for cardiovascular health.
- Magnesium carbonate is a versatile all-rounder with good tolerability.
Advantages and disadvantages of magnesium forms
Depending on your individual needs and symptoms, a certain form of magnesium may be more useful than another. It is important that you inform yourself about the differences and find the variant that is right for you.
Recommendations for taking magnesium
In general, you should make sure that you take magnesium in a form that is highly bioavailable. Magnesium citrate and magnesium orotate are good options here.
The dosage depends on your individual needs. It is best to start with a low dose of 150-300 mg per day and increase it slowly until you find the optimal amount for you.
Conclusion
Magnesium is a vital mineral that is essential for numerous bodily functions. Unfortunately, magnesium deficiency is widespread. This makes it all the more important to find the right magnesium supplements.
In this article, we have taken a closer look at the most important magnesium active ingredients such as magnesium citrate, magnesium oxide, magnesium orotate and magnesium carbonate. Each form has its own properties and areas of application.
It is best to inform yourself in detail in order to find the right magnesium source for you. This way you can prevent deficiency symptoms and optimally support your health.