Magnesium is one of the most important minerals for the human body. According to the European Food Safety Authority (EFSA), it contributes to normal muscle and nervous system function, the maintenance of normal bones and teeth, the reduction of tiredness and fatigue, as well as the maintenance of electrolyte balance.

In what forms do we find magnesium as a dietary supplement?

• Bisglycinate / Glycinate (Magnesium Bisglycinate): Bound to the amino acid glycine. An excellent choice for supporting the nervous system, normal psychological function, and muscle relaxation.

• Citrate (Magnesium Citrate): Bound to citric acid. A very popular form with high absorption, ideal for overall supplementation of the body's daily needs.

• Malate (Magnesium Malate): Bound to malic acid. Ideal for supporting metabolism aimed at energy production and reducing fatigue.

• L-Threonate (Magnesium L-Threonate): A specialized form of magnesium designed for maximum support of normal nervous system function.

• Taurate (Magnesium Taurate): Bound to the amino acid taurine. An ideal combination for supporting energy metabolism and muscle function.

• Orotate (Magnesium Orotate): Bound to orotic acid. A popular choice among athletes for supporting muscle function and electrolyte balance after training.

Tips & advice for safe consumption of magnesium supplements

1. Consume magnesium with a meal for optimal absorption and to avoid digestive discomfort, or in the evening to support muscle relaxation and the nervous system.

2. Do not exceed the recommended daily dose. Indicatively, the recommended daily intake (NRV) is 375 mg for adults, while needs may vary during pregnancy or breastfeeding following a doctor’s advice.

3. Choose the form of magnesium that suits your daily needs (e.g., malate for energy & vitality, bisglycinate for relaxation & the nervous system).

4. Magnesium combines harmoniously with B-complex vitamins, vitamin D, calcium, and omega-3 fatty acids. It is recommended to avoid taking it at the same time as iron supplements, as their absorption may be affected.

In which foods do we find magnesium?

• Green leafy vegetables, such as spinach
• Nuts & seeds, such as almonds and pumpkin seeds
• Whole grains, such as oats and brown rice
• Legumes, such as lentils and beans
• Chocolate with high cocoa content
• Fish, such as mackerel