We have already told you about the uses of magnesium in previous articles, but knowing that it is a mineral involved in over 300 metabolic reactions in the body, we can say it's a topic that doesn't end. In fact, we can continue to add virtues and benefits of magnesium:

1. It is necessary for the correct production of vasodilating substances that will prevent your arteries from becoming stiff and your blood pressure from rising.
2. It is consumed with every muscle contraction, therefore, if you exercise or feel tired, if you feel tingling under the skin, meeting 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 fundamental 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, which is where it should be.

If you've made it this far, you're probably convinced that your body (frequently) needs this mineral and you're wondering where to get it. In terms of diet, foods rich in magnesium such as nuts, whole grains, cocoa, vegetables, or fruits have been shown not to cover the daily magnesium intake our body needs unless we decide to eat huge quantities of them. Supplementation becomes essential for your daily requirement. However, you should know that there are different types of magnesium to choose from. 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 per salt and the absorption capacity. That is, there are magnesiums that have a large amount of magnesium in salt but very poor absorption. So, in one capsule, you'll have enough, but it will give you terrible diarrhea. Others, on the other hand, cause almost no 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 promotes absorption and another with more magnesium, so you absorb what you take without gastrointestinal discomfort,” states the expert.

What is the best type of magnesium?

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

Properties of magnesium malate

This magnesium is bound to malic acid. Magnesium malate is well absorbed by the body, allowing a larger amount of 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 energy boost and those looking to improve their muscle health.

What is magnesium bisglycinate for?

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

Among the properties of magnesium bisglycinate are:

• 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.
• It improves sleep quality by promoting deeper and more restorative rest.

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 you are looking to ensure magnesium absorption for its properties, this would not be the most suitable.

Magnesium Oxide: economical and low bioavailability

This 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

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

Magnesium Glycinate: What is it for?

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

In summary, there are different forms of magnesium, each with its specific properties. Citrate and magnesium oxide are effective for relieving constipation due to their laxative effect, although they have low bioavailability. Magnesium chloride, with high bioavailability, is excellent for topical applications and detoxification. Glycinate and bisglycinate magnesium are ideal options for improving sleep and reducing anxiety, with bisglycinate offering high absorption and less gastric irritation. And finally, the benefits of magnesium malate can be particularly seen 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. By binding elemental magnesium 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 more economical 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, as this form of magnesium has the greatest capacity to enter muscles, improving muscle contraction and relaxation, and therefore reducing symptoms such as fatigue, cramps, and muscle tiredness.

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

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