3 minMagnesium bisglycinate ... magnesium malate ... magnesium citrate ... With all these different types of magnesium, choosing the right one can be quite complicated. Which form is really best for you? Don't worry! In this blog, we explain clearly and simply what the different types do, and help you choose the form that suits your needs.
In this article, you will read
- Why magnesium is important for your body
- The best forms of magnesium and their benefits
- When magnesium bisglycinate, malate, citrate or a complex is a good choice
Which magnesium is best for you?
Magnesium is a mineral found in almost every cell in your body. It plays a crucial role in more than 300 bodily processes, such as:
- Energy levels
- Muscle function
- Sleep
- Nervous system
- Heart health
- Concentration
Magnesium is mainly found in vegetables, dairy products, meat, but also in nuts, seaweed, wholemeal products such asbread and cereals. Because your body cannot produce magnesium itself, you need to get it from your diet. Read our blog about foods high in magnesium
There are different forms of magnesium. It is important to know that all types of magnesium have the same benefits! The difference lies in how and where the different forms are absorbed in your body. As a result, a certain form of magnesium is often chosen for specific purposes.
This blog is only about the most absorbable, organic forms. Read more about the role of magnesium and the difference between organic and inorganic in this blog.
For relaxation and rest: Magnesium Biglycinate
Do you feel stressed, suffer from tense muscles or have trouble sleeping? Then magnesium biglycinate may be a good choice. The combination with glycine promotes absorption in the brain because it passes through the blood-brain barrier more easily. Magnesium bisglycinate is therefore particularly known for improving sleep quality, regulating neurotransmitters and its relaxing and calming effect on the nervous system. Another advantage? It is gentle on your stomach and easily absorbed, making it a good option for people with sensitive digestion.
View our magnesium biglycinate here.
For long-term fatigue and muscle recovery: Magnesium Malate
Do you suffer from long-term fatigue or often feel exhausted after exercise? Then magnesium malate can help you. This form is linked to malic acid, a substance that plays an important role in the energy production of your cells. It provides a long-lasting energy boost without being stimulating, making it an ideal form for daytime use. This form of magnesium is also well absorbed by your muscles, providing relief from muscle pain and cramps. This makes magnesium malate a good choice for athletes.
View our magnesium malate here.
For energy and supple muscles: Magnesium Citrate
Magnesium citrate is similar to magnesium malate, but is linked to citric acid, which is found in citrus fruits. The citrate form is particularly good for maintaining supple muscles and contributes to the nervous system. It helps increase your energy levels and reduces fatigue by playing a role in your cells' energy production. Studies show that magnesium citrate may help in the treatment of migraines (Silberstein, 2015) (von Luckner & Riederer, 2018). In addition, magnesium citrate has a mild stimulating effect on digestion.
View our magnesium citrate here.
What is magnesium complex?
Magnesium Complex is a powerful blend that combines the benefits of citrate, malate and bisglycinate. This ensures that magnesium is well absorbed.
As mentioned earlier in the blog, all forms of magnesium have the same benefits. By using this complex, your body can absorb magnesium in different ways and places. This contributes to your overall health.
When to take which form?
Health benefit | Form |
| Brain support; improve concentration, relaxation, reduce anxiety, reduce stress, sleep better | Magnesium bisglycinate |
| More energy and less fatigue, reduce sore muscles or muscle cramps, muscle recovery, for athletes | Magnesium malate |
| More energy and less fatigue, supple muscles, possible support in the treatment of migraines | Magnesium citrate |
| All the health benefits of magnesium, best absorbable forms combined | Magnesium complex (bisglycinate, malate, citrate) |
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Conclusion
Magnesium is a real multitasker! Whether it's energy, muscle recovery or a good night's sleep—magnesium supports more than 300 processes in your body. All forms contribute to these functions, but the way they are absorbed makes the difference. This allows you to choose exactly the variant that gives your body that little bit extra!
