Which magnesium to choose according to your needs? Complete guide 

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Magnesium is an essential mineral for our health, involved in more than 300 enzymatic reactions in the body. 

It plays a crucial role in muscle and nerve function, blood sugar regulation, energy production, and much more. 


Despite its importance, many of us do not consume enough of it on a daily basis. 

Magnesium supplements can then become a valuable solution. But faced with the multitude of forms of magnesium available on the market, how do you choose the right one? Which magnesium to choose ? This article guides you to make the best choice.

I. Why take magnesium?

Before diving into the different forms of magnesium, it's essential to understand why you might need it. 

Signs of a magnesium deficiency may include:


  • Fatigue and weakness
  • Muscle cramps and spasms
  • Anxiety and mood disorders
  • Frequent headaches
  • Sleep disorders

If you experience these symptoms, a magnesium supplement could help you regain your balance.

II. Discovery of the different forms of magnesium

1. Magnesium bisglycinate

magnesium bisglycinate is a form of chelated magnesium, where the magnesium ion is bonded to two molecules of the amino acid glycine.


This chelation improves the bioavailability of magnesium, that is to say its ability to be absorbed and used by the body. Here is a detailed scientific explanation of this compound.


  • Absorption: High bioavailability, well tolerated by the stomach.
  • Use: Good for muscle relaxation and anxiety reduction.


Mechanism of Absorption of Bisglycinate

Magnesium bisglycinate is absorbed in the small intestine differently compared to other forms of magnesium.


Chelation with glycine protects magnesium from interactions with other substances in the gastrointestinal tract, which might otherwise inhibit its absorption.


Physiological Benefits of Bisglycinate

  • 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.

Magnesium bisglycinate is a chelated form of magnesium with two glycine molecules, providing superior absorption and better digestive tolerance compared to inorganic forms of magnesium. This form is particularly beneficial for those looking to improve their overall health, including stress management, muscle and nerve support, and cardiovascular health.


Why is magnesium bisglycinate often recommended for women?

Magnesium bisglycinate is often recommended for women due to its high bioavailability and ability to support hormonal health. It helps reduce symptoms of premenstrual syndrome (PMS) and improve sleep quality, two common concerns among women.

2. Magnesium Citrate

Magnesium citrate is a form of magnesium where the magnesium ion is bonded to citric acid, a natural compound found in citrus fruits.

This combination creates a magnesium salt that is known for its high bioavailability and mild laxative properties.


  • Absorption: Moderately good, but may cause laxative effects at high doses. Good bioavailability
  • Use: Often used to relieve constipation. For those who want to stimulate their digestion.

Physiological Benefits

  • 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.

When to choose Magnesium Citrate?

  • 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.

How to take Magnesium Citrate

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

Magnesium citrate is a highly bioavailable form of magnesium, well absorbed by the body and beneficial for various aspects of health, including digestive support, muscle and nerve health, and regulation of blood sugar. 

Its mild laxative properties also make it a popular choice for constipation relief.

3. Magnesium Malate

Magnesium malate is a form of magnesium where the magnesium ion is bonded to malic acid, a natural compound found in many fruits, especially apples. This combination creates a magnesium salt that provides several specific benefits, including energy production and muscle pain management.

 

  • Absorption: Good bioavailability, excellent for energy production.
  • Use: Those who suffer from chronic fatigue, fibromyalgia or muscle pain.

Physiological Benefits

  • 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.

Magnesium malate is a highly bioavailable form of magnesium, well absorbed by the body and beneficial for various aspects of health, including energy production, muscle pain management and metabolic health . 

Its unique properties make it a popular choice for those looking to improve their energy levels and reduce muscle soreness.

4. Magnesium Oxide

Magnesium oxide is an inorganic form of magnesium composed of magnesium ions and oxygen. It is one of the most commonly used forms of magnesium in supplements due to its high concentration of elemental magnesium. However, it has lower bioavailability compared to other forms of chelated magnesium.

 

  • Absorption: High concentration of elemental magnesium.
  • Disadvantages: Low bioavailability, may cause digestive problems.
  • Best for: Supplementing with magnesium economically, but not the best choice for those with digestive sensitivities. Ideal in case of constipation.

Physiological Benefits

  • 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.

5. Magnesium Chloride

Magnesium chloride is a form of magnesium composed of magnesium ions and chlorine.

It is one of the most easily absorbed forms of magnesium in the body, providing a variety of health benefits, including immune support, improving hydration, and relieving muscle pain.


Here is a detailed scientific explanation of this compound.


  • Advantages: Very bioavailable, good skin absorption.
  • Ideal for: Use in magnesium baths or magnesium oils for transdermal absorption.

Physiological Benefits

  • 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.

Magnesium chloride is a highly bioavailable form of magnesium, easily absorbed by the body and providing many health benefits, including immune support, improved hydration and relief muscle pain. 

Its unique properties make it a popular choice for those looking to increase their magnesium intake effectively.

6. Magnesium Taurate

Magnesium taurate is a form of magnesium where the magnesium ion is bonded to taurine, an important amino acid. This unique combination is renowned for its potential benefits for cardiovascular health and nerve function. 


  • Advantages: Excellent bioavailability, beneficial for the cardiovascular system.
  • Best for: Those looking to support heart health and reduce hypertension.

Physiological Benefits

  • 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.

Magnesium taurate is a unique and highly bioavailable form of magnesium, combining the benefits of magnesium and taurine. 

It is particularly beneficial for cardiovascular health, nerve function and cellular protection. 

Its unique properties make it a popular choice for those looking to support their heart, reduce anxiety, and improve their overall health.

III. Difference between liposomal magnesium and other forms

Liposomal Magnesium is a relatively new supplementation technology that is different from other forms of magnesium. 

Here is a detailed comparison between the benefits of liposomal magnesium and more common forms of magnesium, such as magnesium citrate, bisglycinate, malate, oxide, and taurate.

1. What is Magnesium Liposomal?

Liposomal Magnesium uses liposomal encapsulation technology to improve magnesium absorption. Here's how it works:


  • Liposomal Encapsulation: Liposomes are small bubbles of fat (lipids) that encapsulate magnesium. These liposomes are composed of phospholipids, similar to human cell membranes.

  • Improved Absorption: Liposomes protect magnesium from stomach acids and digestive enzymes, allowing better absorption directly into cells.

2. Benefits of Liposomal Magnesium

  • Higher Bioavailability: Thanks to liposomal encapsulation, liposomal magnesium has a higher bioavailability than most other forms. This means that a greater proportion of magnesium is absorbed and used by the body.

  • Gastric Protection: Liposomes protect magnesium from gastric irritation, which may reduce digestive side effects often associated with certain forms of magnesium.

  • Targeted Absorption: Liposomes can facilitate more targeted absorption at the cellular level, thereby improving the effectiveness of magnesium.


Liposomal Magnesium offers unique benefits thanks to its encapsulation technology, allowing for better absorption and improved digestive tolerance. 

However, it is generally more expensive and less available than other forms of magnesium. 

Each form of magnesium has its own advantages and disadvantages, and the choice depends on individual needs and health goals.

IV. Magnesium and feminine well-being: supplement to meet your specific needs

For women, magnesium bisglycinate is often recommended due to its ability to support hormonal health and reduce symptoms of premenstrual syndrome (PMS). It also helps improve sleep quality, which is crucial for overall well-being.

V. How to choose the right magnesium supplement?

To choose the magnesium that suits you best, consider the following criteria:

  • Health Goals: What do you want to improve? If you're looking to improve your sleep, bisglycinate might be your best choice. For energy, malate is a good option.

  • Digestive Sensitivity: If you have a sensitive stomach, opt for gentler forms of magnesium like bisglycinate or taurate.

  • Budget: Certain forms, such as magnesium oxide, are more economical, but less well absorbed.

  • Personal Preferences: Do you prefer oral supplements or topical solutions like magnesium oils?

D-LAB Magnesium Absolute

Microencapsulated magnesium oxide

Highly bioavailable and easily assimilated by the body.


Magnesium glycerophosphate

Combined source of magnesium and phosphorus, very well tolerated by the body and highly assimilable, which helps in cases of stress or anxiety.


✅ Magnésium bisglycinate

Of superior quality and composed of magnesium and glycine, its absorption is not affected by the pH of the stomach, allowing optimized absorption in the intestine.


Vitamin B6

Combined with magnesium, it promotes the proper absorption of magnesium by the body and supports metabolism.


Vitamin D3

Essential for muscle function and cell growth.

Choosing the right magnesium may seem complicated, but by understanding your specific needs and the benefits of each type, you can make an informed choice. 


Remember to consult your healthcare professional before starting any new supplement, especially if you have any pre-existing medical conditions.


Magnesium is a powerful ally for your health. By choosing the form that suits you best, you can take full advantage of its many benefits. 

Take care of yourself and stock up on magnesium for a more balanced and energetic life!

Discover the anti-stress range

How to choose the most bioavailable magnesium for better absorption?

For better absorption, magnesium bisglycinate and magnesium liposomal are often recommended due to their high bioavailability.


What criteria should you take into account when choosing high quality magnesium of natural origin?

To choose high-quality magnesium of natural origin, it is important to check the source of the ingredients, the manufacturing method and the quality certifications. D-LAB NUTRICOSMETICS products, for example, are made in France with ingredients from Green Tech, guaranteeing their naturalness and bioavailability.


The role of magnesium in the beauty of skin and hair: which type to choose?

What are the benefits of magnesium for the beauty of skin and hair?

Magnesium plays a crucial role in the beauty of skin and hair. It helps maintain skin hydration, reduce inflammation and promote cell regeneration. For hair, magnesium contributes to scalp health and hair growth.


For stress and fatigue: which one to favor?

For stress and fatigue, magnesium bisglycinate and magnesium taurate are often recommended due to their relaxing effects and their ability to support nerve and muscle function.

Related product

1. Magnesium treatment: which type to choose?

For a magnesium treatment, it is important to choose a form that meets your specific needs. For example, magnesium bisglycinate is often recommended for its high bioavailability and digestive tolerance.

2. Purchase in pharmacy: which one to choose?

In pharmacies, we often find forms of magnesium such as citrate and bisglycinate, which are well tolerated and effective. It is advisable to consult a health professional to choose the most suitable form.

3. Marine Magnesium: which one to choose?

Marine magnesium is a natural option, often extracted from seawater. It is rich in minerals and trace elements, providing a complete source of magnesium.

4. Choosing a magnesium supplement

The choice of magnesium depends on your health goals. To improve sleep, bisglycinate is a good option. For energy, malate is recommended.

5. The most suitable form of magnesium for reducing stress and anxiety

Magnesium taurate is particularly beneficial for reducing stress and anxiety through its effects on nerve function and cardiovascular health.

6. Supplement for female well-being: which one to choose?

Which magnesium to choose for female well-being? Magnesium bisglycinate is often recommended due to its positive effects on hormonal health and reducing symptoms of premenstrual syndrome (PMS).

7. The best magnesium to help sleep

Magnesium bisglycinate is often recommended to improve sleep quality due to its relaxing effects on the nervous system.