We have already told you what magnesium is used for in previous articles , but knowing that it is a mineral that intervenes in more than 300 metabolic reactions in the body, we can say that it is a topic that is never exhausted. In fact, we can continue adding virtues and benefits of magnesium:

1. It is necessary for the correct production of vasodilatory substances that will prevent your arteries from becoming rigid and your blood pressure from rising.
2. It is consumed with each muscle contraction, therefore, if you do sports or feel tired, if you feel tingling under the skin, covering your magnesium requirements is key.
3. It is essential for your brain to produce the only neurotransmitter that relaxes and induces sleep, different from melatonin, which is GABA.
4. Magnesium is also essential for improving insulin sensitivity as it allows your pancreas to release the insulin your body needs to take sugar and put it into the muscles where it belongs.

If you've made it this far, you're probably convinced that your body needs (frequently) this mineral and you're wondering where to get it. In the diet, foods rich in magnesium such as nuts, whole grains, cocoa, vegetables or fruits have been shown not to cover the daily intake of magnesium that our body needs unless we decide to eat huge amounts of them. Supplementation becomes essential for your daily requirement. Now, you have to know that there are different types of magnesium to choose the right one. Dr. Isabel Viña Bas , formulator at IVB Wellness Lab explains what we need to know to distinguish them:

“You have to differentiate between the amount of elemental magnesium in salt and the absorption capacity. That is, there are magnesiums that have a large amount of magnesium in salt but poor absorption. So in one capsule you will have enough but you will get diarrhea that will kill you. Others, however, hardly cause diarrhea because they have very little magnesium but to get the magnesium you need you have to take 18 capsules. The ideal would be to have one that favors absorption and another with a higher amount of magnesium so you absorb what you take without gastrointestinal discomfort,” says the expert.

What is the best type of magnesium?

Here we tell you about the most common types of magnesium and the benefits of each one:

Properties of magnesium malate

This magnesium is bound to malic acid. Magnesium malate is well absorbed in the body, allowing more magnesium to be used effectively. It can help reduce muscle pain and fatigue. It is good for people with fibromyalgia and chronic fatigue syndrome.
Magnesium malate is especially useful for people who need an extra boost of energy and those looking to improve their muscle health.

What is magnesium bisglycinate used for?

It is a magnesium where the magnesium is chelated (bound) to two glycine molecules. This type of bond helps the mineral to be more easily absorbed in the intestine and cause less gastric irritation.

The properties of magnesium bisglycinate include:

• Its high bioavailability, meaning the body can absorb and utilize more magnesium compared to other forms of magnesium.
• It helps regulate neurotransmitters and proper muscle function and can prevent muscle cramps and spasms.
• Improves sleep quality by promoting deeper, more restful sleep.

Properties and warnings of magnesium citrate

This is the form of magnesium combined with citric acid. It is used to relieve constipation due to its laxative effect. It is ideal for people with digestive problems but if what you are looking for is to ensure the absorption of magnesium due to its properties, this would not be the most suitable.

Magnesium Oxide: economical and low bioavailability

It is a magnesium with a high concentration of elemental magnesium but has a potent laxative effect. It has low bioavailability compared to other forms. It can be useful for treating constipation, but it is not the best option for increasing magnesium levels in the body due to its low absorption.

Magnesium Chloride: Magnesium for the skin

It is the form of magnesium that dissolves easily in water. High bioavailability and is well absorbed by the skin when used in the form of magnesium oil. It helps in detoxification and improves skin health. It is useful for topical applications and detoxification.

Magnesium Glycinate What is it used for?

It is a magnesium that combines with glycine, which is an amino acid. It has a high bioavailability and is less likely to cause laxative effects compared to citrate. It helps improve sleep quality and reduces anxiety. It is ideal if you have sleep problems and if you do not want to have gastrointestinal discomfort.

In summary, there are different forms of magnesium, each with its own specific properties. Magnesium citrate and oxide are effective in relieving constipation due to their laxative effect, although they have low bioavailability. Magnesium chloride, with high bioavailability, is excellent for topical applications and detoxification. Magnesium glycinate and bisglycinate are ideal options for improving sleep and reducing anxiety, with bisglycinate offering high absorption and less gastric irritation. And lastly, the benefits of magnesium malate can be seen especially in muscle health.

Total Magnesium: 5 properties

The Total Magnesium we use at IVB contains a combination of two types of magnesium: magnesium bisglycinate and magnesium malate. When elemental magnesium is combined with this amino acid and malic acid, it allows magnesium to be absorbed by the same transporters as these two molecules, ensuring high absorption and minimizing the adverse effects of other, cheaper types of magnesium such as magnesium oxide or citrate.

Likewise, by combining both types of magnesium we obtain the benefits of magnesium thanks to magnesium glycinate and with magnesium malate we achieve greater action at the muscular level since this form of magnesium is the one with the greatest capacity to enter the muscles, improving muscle contraction and relaxation and therefore reducing symptoms such as fatigue, cramps and muscle tiredness.

With our Total Magnesium you can benefit especially from 5 properties:

1. Controlling blood pressure
2. Reduce stress
3. Promote muscle recovery
4. Improve sleep and relaxation
5. Promote the absorption of vitamin D