From tablets and powders to all those ‘-ate’ names, the world of magnesium is full of choice and wide-ranging. We know it’s a game-changer for so many health needs and lifestyles, but where do we start when picking a supplement?
Tapping into Nutri Advanced for comprehensive research and professional guidance, let’s unpack our fave three different types of magnesium, and where they fit into our daily – or more targeted – regimen. Head to their fantastic guide here too, for an even deeper dive.
While you’re at it, grab an amazing 20% off your Nutri Advanced order with code TRB20. My personal go-to for all-things magnesium, and other key micronutrient needs too. Skip straight to the superstar magnesium supplement range, for targeted support.
Magnesium – where do I start?
Beyond the powders and tablets available – plus all sorts of magnesium-rich products to help you top up, this superstar micronutrient is, as a starting point, found in lots of whole foods. From options like spinach and sunflower seeds to certain animal sources – mackerel is great – plus dark chocolate for a yummy boost – magnesium-rich foods are (in theory) easy to find.
The problem is, we’re living in a world where much of our food is less nutritious than it used to be. This is in part due to declining nutrient levels in soils, and also through sharp increases in refined and processed foods – many important nutrients are lost during food processing.
Put together, this leads to low intakes of key nutrients like magnesium, yet we actually need pretty high levels of this mighty mineral in our diets. It’s now pretty difficult to get your required daily intake of magnesium from diet alone.
We need magnesium for some really key functions, and – you won’t have missed it – for great quality of life. Our bodies use it to convert food into useable energy, certain biochemical reactions and for bone and muscle health needs. For more on all the benefits of magnesium, how to spot the signs of your levels being low, factors that increase the risk of deficiency and most importantly how to boost your magnesium intake, head to Nutri Advanced – their comprehensive magnesium hub is packed with information and professional support.
Need a hand picking the right type of magnesium? Book a free 10 minute consult with one of Nutri Advanced’s expert nutritionists. They’ll take you through all the different types available, and the amazing, target benefits of each.
That’s the beauty of a really stellar magnesium product range like this one. Nutri Advanced is my go-to for a reason – and has been for five years – providing so many specific, expertly formulated blends for the exact wellbeing need or phase of life you’re trying to support.
Here are my personal three most-commonly used types of magnesium, and how to find and use them.
1. Magnesium citrate
Firstly, it’s important to understand that magnesium is very chemically reactive and can’t be taken on its own in a supplement – so it’s usually attached to something else.*
Magnesium citrate is the first example – it’s a form of magnesium that’s bound with citric acid. It’s easily absorbed by the body, and one of the more common types of magnesium supplement you’ll see on the shelves and product listings.
Whilst it’s easily absorbed and works really well in a multi, magnesium citrate can have a laxative effect at higher doses. I love to have this type on standby when dealing with mild constipation in the household – my favourite option is this Cal-Mag Citrate blend, which packs a nice punch of magnesium and calcium, in a really absorbable delivery.
*Magnesium doesn’t need to be joined to something when it’s delivered using a naturally-rich source. For example, Nutri Advanced’s fabulous Algae-Sourced Calcium also contains magnesium from red ocean algae.
This is because algae is a rich source of calcium and naturally contains magnesium too. The levels of magnesium in this product are ideal for supporting bone health, but are much lower than you’ll find in Nutri Advanced’s range of supplements specifically aimed at optimising magnesium levels.
2. Magnesium glycinate
The glycinate option is a big part of my own supplement regimen, and the least likely to cause digestive distress.
It’s formed using glycine – a super-handy amino acid – and is popular with nutritionists for its calming and sleep-supporting effects, as well as fantastic absorption.
Magnesium glycinate is also taken to help improve energy levels and natural metabolism. It gets to work at a cellular level, supporting our muscle function, and reducing tiredness and fatigue.
3. Magnesium malate
Again for improved absorption, magnesium can be combined with malic acid, to produce magnesium malate.
Malic acid is an interesting compound in itself, and is often added to supplement blends to support tip-top energy levels, athletic performance and skin health.
If you’re managing muscle pain, or trying to sort out fatigue, a quality magnesium malate supplement option could have a dynamic impact. I like MegaMag® Muscleze for an effective formula that delivers real results. My partner’s a fan too, for recovery after football, cricket, cardio – all of the training, really – and sleep support.
That’s it! Three types of magnesium, all with their own specific benefits and uses.
My type of choice is magnesium glycinate, for fantastic absorption and efficacy across the whole household (my most recent discovery is MegaMag® Kids + Teens for my five year-old – the lemon balm and B5 blend is absolute magic for calm and focus as we navigate school and homework.)
Check out the entire Nutri Advanced range and let Team TRB know how you get on – don’t forget that exclusive 20% off with code TRB20. And, if you’d like any other type of magnesium covered in a part two, we’ll get on it.