Magnesium is an essential mineral that plays a key role in numerous bodily functions. When choosing a magnesium supplement, there are several different compounds available, each with its own benefits and drawbacks.
In this article we take a closer look at
- magnesium oxide
- magnesium citrate
- Magnesium DL-Malate
- Magnesium Bisglycinate
- Magnesium L-ascorbate 2-hydrate
1. Magnesium oxide: Magnesium oxide is a salt because it represents the reaction of magnesium with oxygen.
Advantages:
- High magnesium content (approx. 60% pure mineral magnesium).
- Cost-effective.
Disadvantages:
- Low bioavailability, possible gastrointestinal complaints.
Production: Obtained from magnesium chloride or sulfate, often from seawater.
2. Magnesium citrate: Magnesium citrate is a salt formed by the reaction of magnesium carbonate with citric acid.
Advantages:
- Better bioavailability than magnesium oxide.
- Easier recording.
Disadvantages:
- May have a laxative effect, especially in higher doses.
- Magnesium content: Approx. 16% pure mineral magnesium.
Production: Reaction of magnesium carbonate with citric acid.
3. Magnesium DL-Malate: Magnesium DL-Malate is a compound of magnesium and malic acid (malate), often valued for its potential energy-boosting properties.
Advantages:
- Highly bioavailable.
- Can support energy production.
Disadvantages:
- Possibly higher costs.
- Magnesium content: Approx. 6-8% pure mineral magnesium.
Production: Reaction of magnesium hydroxide with malic acid (malate).
4. Magnesium Bisglycinate: Magnesium Bisglycinate is a chelate compound in which magnesium is bound to the amino acid glycine.
Advantages:
- High bioavailability.
- Well tolerated, especially for sensitive stomachs.
Disadvantages:
- May be more expensive.
- Magnesium content: Approx. 14-16% pure mineral magnesium.
Production: Binding of magnesium to the amino acid glycine.
5. Magnesium L-Ascorbate 2-hydrate: Magnesium L-Ascorbate 2-hydrate is a form of magnesium bonded to ascorbic acid (vitamin C). The addition of "2-hydrate" indicates that there are two water molecules per molecule, which could indicate the crystalline structure, but it does not change the fact that it is not a typical salt compound.
Advantages:
- Combination with vitamin C, synergistic effects.
- Well tolerated.
Disadvantages:
- Not the highest magnesium concentration per unit.
- Magnesium content: The concentration varies, about 6-8% pure mineral magnesium.
Production: Reaction of magnesium carbonate with ascorbic acid (vitamin C).
Is there a difference between magnesium and magnesium salts?
Yes, there is a difference between magnesium and magnesium salts. Magnesium itself is a chemical element with the symbol "Mg" and atomic number 12 in the periodic table. It is an essential mineral that is vital to many biological processes in the human body, including muscle contraction, energy production, and bone formation.
Magnesium salts, on the other hand, are compounds formed from magnesium and various acids. These salts are formed by the reaction of magnesium with acids such as hydrochloric acid, citric acid, or carbonates. Here are some examples of magnesium salts:
- Magnesium oxide (MgO): Formed by the reaction of magnesium with oxygen.
- Magnesium sulfate (MgSO4): Formed by the reaction of magnesium with sulfuric acid.
- Magnesium chloride (MgCl2): Formed by the reaction of magnesium with hydrochloric acid.
- Magnesium citrate: Formed by the reaction of magnesium carbonate with citric acid.
Magnesium salts are often used in supplements to improve the bioavailability of magnesium. The type of magnesium salt can affect absorption and tolerability. For example, magnesium citrate is often used because it is considered highly absorbable, while magnesium oxide offers a higher amount of elemental magnesium per unit weight but may have lower bioavailability.
Typically, the term "magnesium" is used to describe the pure chemical element, while "magnesium salts" are compounds that form this element in combination with acids.
Choosing the best magnesium compound depends on individual needs and preferences. Magnesium oxide offers a cost-effective way to get higher magnesium intake. Magnesium citrate is more bioavailable but may have laxative effects. Magnesium DL-malate is known for its energy benefits, while magnesium bisglycinate is good for sensitive stomachs. Magnesium L-ascorbate 2-hydrate combines magnesium with vitamin C but offers less magnesium per unit.
The mix makes the difference!
The mixture of different magnesium compounds, namely magnesium oxide, magnesium citrate, magnesium DL-malate, magnesium bisglycinate and magnesium L-ascorbate 2-hydrate, offers several benefits due to the combined properties of these compounds:
- Optimized bioavailability: Each magnesium compound has its specific bioavailability. By combining different forms, the different absorption pathways can be used to promote optimal uptake in the body. This can help the magnesium to be used more efficiently.
- Avoiding side effects: Some magnesium compounds can have laxative effects in higher doses. By mixing them with compounds that may not increase these effects, the laxative effect can be mitigated, allowing a higher total dose without unpleasant side effects.
- Synergetic effects: The different magnesium compounds can complement each other synergistically. For example, magnesium L-ascorbate 2-hydrate provides not only magnesium but also vitamin C, which can provide additional health benefits. The combination can thus provide more comprehensive support for the body.
- Individual needs: Each person is unique, and the body's needs may vary. A blend of different magnesium compounds allows users to benefit from the specific advantages of each form while minimizing potential individual intolerances.
- Energetic advantages: Magnesium DL-malate is known for its potential energy-boosting properties. Combining it with other forms can help enhance these positive effects while ensuring a comprehensive magnesium supply.
- Holistic health support: By including magnesium in the form of magnesium citrate, magnesium bisglycinate and other compounds, not only is the need for pure magnesium met, but potential supportive effects on digestion, muscles, energy production and the immune system can also be promoted.
We offer the Magnesium Ultra 5-Mix so that you can benefit from all these advantages. This means you can cover your needs with 5 perfectly coordinated magnesium salts and benefit from continuous release and supply throughout the day. You can configure your recipe here: go to the configurator
Remember that taking vitamins and minerals should never replace a balanced diet and medical advice. Always consult a professional, especially if you have specific health concerns or are taking medications.
In Switzerland and elsewhere, proper vitamin intake is a key to a healthy lifestyle. Stay informed, pay attention to individual needs and enjoy the benefits of an optimal supply of these vital nutrients.
Stay healthy and individual!
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