Magnesium helps in energy production, muscle function, stabilization of the nervous system, heart health, strengthening bones and teeth, while also supporting immunity.
It is also crucial for protein and nucleic acid synthesis, carbohydrate, fat, and protein metabolism, as well as for balancing minerals like calcium, zinc, and vitamin D – reports Sombor.info.
How much magnesium do we need?
The recommended daily dose is about 320 mg for women and 420 mg for men, while needs increase during pregnancy and breastfeeding. Stress, obesity, chronic diseases (diabetes, intestinal diseases), and the use of certain medications (diuretics, antacids) also increase magnesium requirements.
Although magnesium can be obtained from food – nuts, seeds, leafy vegetables, legumes, and whole grains – many people turn to supplements. The problem is that most people choose the wrong form, writes Živim.hr.
Which forms of magnesium exist?
Magnesium in supplements can be bound to inorganic compounds (oxide, sulfate, chloride) or organic acids and amino acids (glycinate, citrate, malate, threonate, taurate, orotate).
Organic forms are better absorbed and gentler on digestion.
Inorganic forms often act mainly as laxatives and contribute less to actual magnesium needs.
Most common forms and their uses:
Magnesium oxide – low absorption (about 4%), mainly used as a laxative or for heartburn.
Magnesium sulfate (Epsom salt) – poor oral absorption, used in baths for muscle relaxation or as a laxative.
Magnesium chloride – better absorption (20–30%), often in sprays, oils, or baths.
Magnesium citrate – medium absorption (25–30%), useful for fatigue, cramps, and occasional constipation.
Magnesium lactate and gluconate – mild forms, suitable for children, the elderly, and those with sensitive stomachs.
Magnesium aspartate and malate – high absorption (50–60%), excellent for athletes and people with chronic fatigue.
Magnesium taurate and orotate – support heart health and endurance.
Magnesium glycinate (bisglycinate) – “gold standard,” absorption up to 80%, gentle on digestion, ideal for stress, insomnia, and muscle tension.
Magnesium threonate – crosses the blood-brain barrier, improves memory, concentration, and mental sharpness.
Which one to choose?
For best absorption and tolerance – glycinate.
For energy and chronic fatigue – malate.
For heart health – taurate or orotate.
For brain function and concentration – threonate.
Oxide and sulfate mainly serve as laxatives or in baths.
Magnesium-rich foods
Best natural sources are:
Plant sources: wheat bran, pumpkin and sunflower seeds, wheat germ, cashews, whole grains (bulgur, brown rice, barley), legumes (beans, lentils, peas), green leafy vegetables (spinach, chard).
Fruits: avocado, banana, dates, raisins.
Dark chocolate (70% cocoa or more).
Animal sources: fish (salmon, mackerel), chicken, beef, pork.
Magnesium absorption is hindered by phytates, oxalates, excessive calcium and saturated fat intake, while it is improved by vitamin D, vitamin B6, and lactose.
How to recognize magnesium deficiency?
Mild deficiency often occurs due to unbalanced diet, stress, diarrhea, diabetes, intense physical activity, kidney disease, or use of diuretics.
Most common symptoms:
Muscles: cramps (especially at night), tremors, weakness, tingling.
Nervous system: insomnia, nervousness, anxiety, depression, concentration problems.
Heart and blood pressure: arrhythmias, palpitations, high blood pressure.
Digestive system: nausea, vomiting, loss of appetite, constipation.
Other: fatigue, irritability, increased sensitivity to stress.
Normal magnesium blood concentration is 0.75–0.95 mmol/L. Deficiency can be mild (with minimal symptoms) or severe, with pronounced muscle and heart problems.
If you suspect magnesium deficiency, it is best to do laboratory tests and consult a doctor before taking supplements.
