Which magnesium to choose according to your needs? Complete guide 

• Biavailability: Chelation with glycine increases the bioavailability of magnesium, meaning that the body can absorb and use a greater proportion of ingested magnesium. Studies show that chelated forms of magnesium, like bisglycinate, have better absorption than inorganic forms like magnesium oxide.

• Digestive Tolerance: Magnesium bisglycinate is less likely to cause digestive upset (such as diarrhea) compared to other forms of magnesium. This is due to the stability of the complex and its efficient absorption, thereby reducing free magnesium in the intestine which can attract water and cause loose stools.

• Biavailability: The citrate form of magnesium is known for its high bioavailability. This means that a significant proportion of the magnesium ingested is absorbed by the body and can be used for various physiological functions.

• Mild Laxative Effect: Due to its ability to draw water into the intestines, magnesium citrate has a mild laxative effect. This may be beneficial for people with occasional constipation.

• Digestive Support: Magnesium citrate is often used to relieve constipation thanks to its mild laxative effect. It increases the water content of stools, making them easier to pass.

• Muscle and Nervous Health: Magnesium is crucial for the proper functioning of muscles and nerves. Magnesium citrate, thanks to its good absorption, helps prevent cramps and muscle spasms.

• Regulation of Blood Glucose: Magnesium plays a role in regulating blood sugar. Proper supplementation can help improve insulin sensitivity and control blood sugar levels.

• Bone Health: Magnesium is essential for bone formation and the maintenance of bone density. Magnesium citrate, being well absorbed, can help maintain strong and healthy bones.

Magnesium citrate is available in various forms, including tablets, capsules, and soluble powders.

Here are some tips for using it:

• Dosage: The recommended dose generally varies between 200 and 400 mg per day, depending on individual needs. It is important to follow the manufacturer's instructions and consult a healthcare professional to determine the appropriate dosage.

• Timing: Magnesium citrate can be taken at any time of the day, but it is often advisable to take it with a meal to maximize its absorption and reduce the risk of digestive upset.

• Hydration: Make sure you drink enough water when taking magnesium citrate, especially if you are using the powder form, to avoid dehydration and optimize its laxative effects

• Biavailability: The malate form of magnesium is known for its high bioavailability. A significant proportion of ingested magnesium is absorbed by the body and can be used for various physiological functions.

• Management of Muscle Pain: Magnesium malate is often used to relieve muscle pain and cramps, thanks to its effects on muscle function and energy production.

• High Concentration of Elemental Magnesium: Magnesium oxide contains a high concentration of elemental magnesium, which means that a smaller amount of supplement is needed to achieve the desired dose of magnesium.

1. Laxative Effect: Due to its low absorption, magnesium oxide has a notable laxative effect. It draws water into the intestines, which can help relieve constipation.

• High Bioavailability: The chloride form of magnesium is known for its high bioavailability, meaning that a large proportion of the magnesium ingested is absorbed by the body and can be used for various physiological functions.

• Hydration: Due to its solubility, magnesium chloride is often used to improve hydration, especially in an oral solution, as it can help restore magnesium levels quickly.

• Relaxation and Sleep: Magnesium plays a role in muscle relaxation and nerve function, helping to reduce stress and promote restful sleep.

• Immune Support: Magnesium plays a crucial role in supporting the immune system. Magnesium chloride, thanks to its effective absorption, can help strengthen the immune system.

• Detoxifying Effect: Magnesium chloride is sometimes used for its detoxifying properties, helping to remove toxins from the body and balance electrolyte levels.

• Muscle Pain Relief: Magnesium chloride can be applied topically as an oil or gel to relieve muscle pain and cramps.

• Biavailability: The taurate form of magnesium is known for its good bioavailability, meaning that a significant proportion of the magnesium ingested is absorbed by the body and can be used for various physiological functions.

• Nervous Function: Magnesium and taurine play a role in nerve transmission and can help reduce stress, anxiety and improve sleep.

• Muscle Health: Magnesium is essential for muscle contraction and relaxation, and taurine helps prevent muscle cramps, making magnesium taurate a good choice for athletes and active people.

• Cardiovascular Support: Taurine benefits cardiovascular health, helping to regulate heart rate, improve heart function and reduce blood pressure. In combination with magnesium, it can provide optimal support for the heart.

• Antioxidant Effect: Taurine has antioxidant properties, helping to protect cells from oxidative damage and supporting overall health.

• Cellular Protection: The antioxidant properties of taurine help protect cells against oxidative stress, thereby contributing to overall health and the prevention of various diseases.