When should you use which type of magnesium?

Magnesium is an essential mineral with many benefits. For example, magnesium is good for the muscles, supports memory and helps to release energy from food. Magnesium occurs naturally in foods such as grains, nuts, beans and green vegetables. There are many different types of magnesium, some of which are better absorbed than others. In this blog we discuss the different well-absorbed forms of magnesium: citrate, bisglycinate, taurate and malate.

Magnesium citrate: for energy

Magnesium citrate is magnesium bound to citric acid and has very high bioavailability. Citric acid is part of the citric acid cycle, also known as the Krebs cycle, a biochemical system involved in the energy our bodies produce. The citric acid cycle is important for the production of ATP (energy) in cells and particularly in the mitochondria, the cell's energy factories. Magnesium citrate therefore supports energy levels, and is also good for maintaining strong, flexible muscles.

Magnesium bisglycinate: for athletes

Do you exercise a lot? Then choose magnesium bisglycinate. This form is bound to the amino acid glycine and therefore has high bioavailability that many people tolerate well even at higher doses. Magnesium bisglycinate is good for muscles and the nervous system. Glycine also acts as a neurotransmitter (chemical messenger in the brain), which is why it’s best to take this form of magnesium before bedtime.

Magnesium taurate: for mental balance

Magnesium taurate contains a unique combination of magnesium and taurine. Magnesium taurate helps reduce tiredness and fatigue and supports energy levels. Taurine has a calming effect on the central nervous system, which can support sleep and mental energy. For this reason, magnesium taurate is best taken before bedtime.

Magnesium malate: supports energy and fatigue

Magnesium malate is magnesium bound to malic acid. Malic acid is also involved in the citric acid cycle in cells. Malate is an intermediate of the citric acid cycle that plays a key role in the synthesis of ATP (energy production). For that reason, magnesium malate is well suited to support energy. Magnesium malate helps reduce tiredness and fatigue and is therefore best taken in the morning.

Super Magnesium: a mix of, among others, citrate, glycinate, malate and taurate

This supplement contains a mix of the most bioavailable forms of magnesium as discussed in this blog. Super Magnesium therefore offers the benefits of the various forms in a single tablet. Vitamin B6 has also been added—the synergistic effect with magnesium improves absorption in the body.

Want to read more about what makes magnesium so special? Discover everything about magnesium here.