What is the nature of magnesium oxide

Magnesium: Which Form is Best for Health?

Magnesium: Which Form is Best for Health?

Magnesium as a dietary supplement is available in different forms in drugstores and pharmacies. But which magnesium compound is the right one for the body and when? We explain what to look out for the next time you buy magnesium.

The element magnesium rarely appears in nature without a compound. This is why the mineral is available as citrate, chloride, glycinate, oxide and many other forms. These compounds have different bioavailability in the body and act in different ways in the body. Depending on the metabolism, the magnesium forms appear in different amounts in the blood, nerves, brain and muscles. We explain when which magnesium is useful and what you should pay attention to when taking it.

There is no such thing as perfect magnesium

Magnesium compounds are also known as magnesium salts, which combine with acids or salts and have various effects in the body. There is no such thing as a perfect form of magnesium. Magnesium is important for muscle contraction, heart activity, communication between nerve cells and communication between nerve and muscle cells. The mineral is also involved in building bones and teeth. In the case of a magnesium deficiency, serious symptoms can therefore occur.

How Much Magnesium Do I Need Every Day?

Man mg / dayWoman mg / day
0 to 4 months24 mg24 mg
4 to 12 months60 mg60 mg
1 to 4 years80 mg80 mg
4 to 7 years120 mg120 mg
7 to 10 years170 mg170 mg
10 to 13 years230 mg250 mg
13 to 15 years310 mg310 mg
Teens & Adults
15 to 19 years400 mg350 mg
19 to 25 years400 mg310 mg
25 and older350 mg300 mg
Pregnant women310 mg
Breastfeeding390 mg

Different forms of magnesium for different tasks

Magnesium oxide

The most common magnesium offered is magnesium oxide in the form of effervescent tablets or capsules. Of the respective dose contained is only about 4 to 5 percent absorbed in the body. This is actually very little and can therefore only have a bad effect against cramps or similar complaints. This form of magnesium therefore rather helps against sluggish digestion by softening the stool and stimulating the bowel movements.

Magnesium carbonate

Magnesium carbonate is a compound of magnesium and carbonic acid and comes in Mineral water, Medicinal water and also in Groundwater in front. In small amounts, as found in nature, magnesium carbonate is not bad for the body. However, if a large amount of the mineral is consumed over a long period of time, it can have a negative effect on digestion, e.g. if flatulence or diarrhea occurs. In addition, studies have shown that magnesium carbonate the inhibits excessive gastric acid build-up. For one thing is that good for heartburnOn the other hand, iron, vitamin B12, phosphorus, calcium and vitamin D can also be absorbed more poorly. The consequence of this are Mineral deficienciesthat affect e.g. bone health.

Magnesium citrate

This magnesium compound comes in Food and can therefore be absorbed particularly well by the body. This form is a combination of carbonate and citric acid. If magnesium is consumed in normal amounts, it can eliminate cramps at night. It reduces tiredness and exhaustion and supports the functioning of the brain and heart. However, an overdose can lead to softened stools, diarrhea, low blood pressure, sluggishness and a low heart rate.

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Magnesium chloride

The magnesium compound magnesium chloride supports the energy metabolism, the nervous system, the hormonal balance, the muscles and strengthens the immune system. It is often used for muscle cramps, sleep disorders, depression and cardiovascular diseases.

Magnesium malate

In magnesium malate, the natural salt of malic acid is bound to magnesium. It relaxes the muscles and increases the energy level, endurance and muscle strength. If deficient, it can improve chronic fatigue and persistent fatigue. Magnesium is usually well absorbed and used by the body. An overdose can lead to loose stools or even diarrhea.

Fix magnesium deficiency with food

In situations of acute food shortage or extreme athletic stress, a magnesium deficiency or at least an undersupply can definitely occur. In normal everyday life and with moderate exercise, however, this is unlikely if you eat a balanced diet. This means that you are not dependent on dietary supplements and can meet your magnesium requirements through your diet without tablets. The following foods are particularly rich in magnesium and should therefore be included in your diet regularly:

  1. Nuts: Brazil nuts, cashew nuts and almonds are particularly rich in magnesium and also contain many other minerals and healthy fatty acids.
  2. Whole grains: Wheat bran, millet and oatmeal are real magnesium bombs. A delicious porridge provides you with magnesium, protein and energy, for example, and is therefore an ideal breakfast.
  3. Legumes: Black beans, peanuts and red lentils are some of the legumes that contain the most magnesium and are also high-quality vegetable sources of protein.

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