Magnesium is one of the most important minerals for the nervous system, muscles and energy. The individual forms but differ significantly in how they operate, where they fit and how the body tolerates. Therefore it is not just about how much magnesium you accept, but mainly in what custody.
Morning magnesium
Malate
Energy, fatigue and performance
The combination of magnesium and malic acid, which is naturally involved in the formation of energy in cells. Daily magnesium for those who want more power and performance.
- fatigue and exhaustion
- physical activity and sport
- promoting energy metabolism
- morning supplementation
- rather, the activation effect
- supports cellular energy (ATP)
- suitable for long-term fatigue
Universal
Citrate
Absorption and digestion
One of the most popular forms due to the rapid onset of action and a good bioavailability. Universal magnesium with excellent vstřebatelností.
- the normal replenishment of magnesium
- support the muscles and the nervous system
- digestive symptoms
- muscle spasms
- quickly absorbed
- can easily promote intestinal peristalsis
- suitable for most people
Evening magnesium
Bisglycinate
Relax, sleep and regeneration
The chelated form, where is magnesium bound to the amino acid glycine. Just glycine has a calming effect on the nervous system — the ideal evening magnesium.
- problems with sleep
- stress and mental tension
- the regeneration of the nervous system
- evening supplementation
- very well tolerated stomach
- chase (unlike citrate)
- promotes relaxation and calm the nervous system
A quick comparison at a glance
Practical recommendations: to combine or not?
The combination of different forms of magnesium deficiency is a common strategy — for example, in the morning malate, through the day of citrate and evening bisglycinát. Itself is not the problem, if it is the total daily dose reasonable and the person does not have a specific health risk.
It is not necessary to use all three forms of each day, if a person does not feel a clear benefit. The disadvantages are mostly more of the total amount, digestion and long-term tolerance.
If you are looking for one form: choose one which best matches your main goal. More energy through the day? Malate. Fast and reliable supplement? Citrate. Better sleep and less stress? Bisglycinát.
Which magnesium is for you?
Choose according to what you need most:
Comparison forms of magnesium comes from the available literature. See also: Magnesium Malate: history and science · Magnesium Citrate: from pharmacists lemonade · Magnesium Bisglycinát: peace of mind
