Whether in drugstores or pharmacies: there are plenty of magnesium supplements. If you are deficient in this important mineral, you are quickly faced with the question: Which magnesium is best for me? There’s a clear favorite.
In industrialized countries, people suffer from magnesium deficiency. The reason is: Due to intensive agricultural use, the soil contains fewer and fewer minerals, so we can no longer absorb sufficient magnesium through food. Dietary supplements can help – but which magnesium is the best?
Magnesium and its bioavailability
The German Society for Nutrition (DGE) recommends that adults should consume between 300 and 400 milligrams of magnesium per day. To achieve this, you can use capsules, tablets, and powders. But you should not only pay attention to the right dosage or the form of administration: The products must be as pure as possible, i.e. they do not contain unnecessary additives or colorings, release agents, gelatine, or lactose.
In addition, what counts is bioavailability. This indicates how much and how quickly the body can absorb a substance. The mineral cannot be made available until it is combined with another substance. Depending on the connection, the time and effort required for magnesium to be available varies.
Magnesium Oxide or Magnesium Citrate: Which Magnesium is Best?
There is a wide variety of compounds, for example, magnesium oxide, magnesium glycinate, magnesium carbonate, or magnesium citrate. What is the best magnesium for the body? The answer: magnesium citrate. The bioavailability of the various compounds cannot be reliably compared in studies. However, there are individual comparisons in which this connection has shown itself to be the most usable.
Magnesium citrate: when does it work?
With magnesium citrate, the mineral is bound to citric acid. The organic compound acts quickly and can quickly increase the magnesium level. However, the body also excretes it quickly, which is why the treatment of a deficiency should be carried out over a longer period.
Where can you buy magnesium citrate?
You can get the best magnesium product in the pharmacy because here you can be sure of the quality and get comprehensive advice. You can also ask the magnesium citrate for the correct dosage. The pharmacy will also tell you whether magnesium citrate works better as capsules or powder.
And what about magnesium citrate and its side effects? An overdose can lead to diarrhea or vomiting – but good advice can help here too. So if you are wondering which magnesium is the best, you should rely on magnesium citrate and professional support.