Which magnesium is right for you? A comprehensive guide
Share
Learn about the different forms of magnesium, their uses and health benefits. Discover which magnesium is best for you.
Magnesium is an essential mineral that plays a key role in numerous bodily processes, especially for athletes. From muscle contraction to energy production, magnesium is essential for optimal performance and recovery. In this post, we'll look at the importance of magnesium for athletes, which forms have the highest bioavailability, the daily recommended dose, and much more.
Why is magnesium so important for athletes?
Athletes often have a higher magnesium requirement for the following reasons:- Muscle contraction and relaxation: Magnesium is necessary for the proper functioning of muscles. It helps prevent muscle cramps and spasms.
- Energy production: Magnesium plays a key role in energy metabolism because it is involved in the production of adenosine triphosphate (ATP), the main energy source for cells.
- Electrolyte balance: Magnesium helps maintain electrolyte balance, which is important for hydration and nerve function.
- Protein biosynthesis: It supports protein synthesis and muscle building, which is essential for athletes.
Which form of magnesium has the highest bioavailability?
Bioavailability refers to how well the body can absorb and use a substance. In the case of magnesium, some forms have higher bioavailability than others:- Magnesium citrate: This form is very well absorbed by the body and is ideal for treating magnesium deficiency.
- Magnesium glycinate: Also very bioavailable and causes fewer digestive problems. It is particularly suitable for people with sensitive stomachs.
- Magnesium chloride: Known for its rapid absorption and often used in transdermal applications (e.g. magnesium oil).
- Magnesium L-threonate: This form can pass through the blood-brain barrier and is particularly good for supporting cognitive function and improving memory.
- Magnesium malate: Supports energy production and may help with chronic fatigue and fibromyalgia.
- Magnesium taurate: Ideal for heart health and lowering blood pressure.
- Magnesium orotate: Promotes heart health and athletic performance.
How much magnesium do I need per day?
The recommended daily magnesium intake is:- Men: 300-350 mg
- Women: 300-350 mg
- Pregnant women: 300 mg
- Breastfeeding women: 300 mg
When should I take magnesium?
Magnesium can be taken at any time of the day, but there are some tips to optimize your intake:- After exercise: Taking it after exercise can help prevent muscle cramps and promote recovery.
- In the evening: Some people find that taking magnesium before bed improves their sleep, especially forms like magnesium glycinate, which has sedative properties.
How do I recognize a magnesium deficiency? (hypomagnesemia)
A magnesium deficiency can be characterized by various symptoms:- Muscle cramps and twitches: Frequent and painful cramps, especially in the legs.
- Fatigue: Unusual tiredness and general weakness.
- Cardiac arrhythmia: irregular heartbeat or palpitations.
- Nervousness and irritability: Increased irritability and nervousness.
- Sleep disorders: difficulty falling asleep or staying asleep.
How much magnesium is healthy?
Daily intake of magnesium through dietary supplements should not exceed 300-350 mg. Higher doses should only be taken under medical supervision to avoid the risk of side effects such as diarrhea.What should you pay attention to when buying a magnesium supplement?
When purchasing a magnesium supplement, the following points should be considered:- Form of magnesium: Choose a form with high bioavailability such as magnesium citrate or glycinate.
- Purity: Look for products without unnecessary fillers, binders or artificial additives.
- Dosage: Check the dosage per tablet/capsule to make sure it meets your needs.
- Certifications: Look for products that have been tested for purity and quality by independent third parties (e.g. GMP certification).