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Magnesium is an essential mineral that can be easily purchased in pharmacies, in the different formats available, such as drops, soluble powder or magnesium tablets.
Magnesium supplements can be useful for people with increased needs (athletes, old age, restrictive diets...) or who do not achieve adequate intake through diet. They are used to prevent or treat magnesium deficiency states, which can cause fatigue or muscle cramps, among other health problems.
Some of the benefits and properties of magnesium are:
There are several forms of magnesium in supplements, each with specific characteristics. Choosing the right type of magnesium will depend on personal goals:
Magnesium bisglycinate is a chelated form of magnesium, in which the mineral is bound to two molecules of the amino acid glycine. This binding facilitates significantly higher intestinal absorption and reduces gastric irritation compared to other magnesium salts, making it one of the most recommended and well-tolerated forms of magnesium supplementation.
It is recommended for relaxation, as it improves sleep and combats stress and anxiety. It is also used to relieve cramps and improve muscle function. In addition, it combats tiredness and fatigue.
Magnesium citrate is a compound that combines magnesium with citric acid, and is noted for its high bioavailability and multiple applications.Also known for its laxative effect, it is used to relieve occasional constipation and for bowel preparation prior to medical procedures such as colonoscopies. It also supports normal muscle and nervous system function, helping to prevent muscle cramps and spasms. It also contributes to bone maintenance, as well as helping to regulate blood pressure and vascular tone.
Recommended uses include correcting magnesium deficiencies, combating constipation and aiding muscle recovery.
A chelated form of magnesium, resulting from the union of magnesium and taurine. This combination enhances the absorption and bioavailability of magnesium. Among its benefits, it improves muscle function, promoting relaxation and helping to reduce cramps. It also supports the normal functioning of the nervous system, reducing stress and anxiety thanks to the presence of taurine. It also has no laxative effect.
The recommended uses of magnesium taurate are: regulating blood pressure, preventing arrhythmias, reducing cardiac risks, as well as for the prevention of cramps and recovery after exercise. It also regulates stress and anxiety, improving sleep quality.
Magnesium malate combines magnesium and malic acid, a natural organic acid found in many fruits and vegetables. It is notable for its high bioavailability and its role in energy and muscle processes, as it is involved in cellular energy production. It is therefore very useful in cases of fatigue or fibromyalgia.
Recommended uses of magnesium malate: it improves energy and reduces fatigue, relieves muscle and chronic pain (such as fibromyalgia), supports muscle health, controls glucose levels and improves digestive health. It can also be used for stress management and sleep quality.
Other forms of magnesium are oxide, carbonate, hydroxide, which have lower bioavailability and are typically used in combination formulas with other supplements.
The recommended dose of magnesium varies according to age, sex and physiological conditions:
In supplements, the maximum recommended amount is usually between 250-350 mg elemental magnesium per day, considering all sources (food and supplements).
How is magnesium sold in pharmacies? You can find magnesium in pharmacies in the different types and presentations available. Remember that at Farmaciasdirect you can buy magnesium at the best price, thanks to our exclusive promotions.
Excessive consumption of magnesium in tablets (or in any of its forms) can cause laxative effects and, in combination with certain medications, cause other side effects. It is advisable to consult a health professional before starting supplementation, especially if you have medical conditions or take other medications.