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Magnesium in comparison: Which magnesium form is the best for me?

Vitamaze offers several magnesium supplements. They act differently and consist of different magnesium compounds. We compare the individual forms of magnesium - magnesium citrate, magnesium oxide and magnesium carbonate - and show you which one is right for you. How do they differ from each other? How do they work - and how long?

Why the body needs magnesium

The vital mineral supports numerous important bodily functions and is involved in over 300 processes in the organism.

It has been scientifically proven that magnesium contributes to this:

  • normal muscle function
  • the preservation of normal bones
  • the preservation of normal teeth
  • a reduction in fatigue and tiredness
  • a normal energy metabolism
  • a normal function of the nervous system
  • an electrolyte equilibrium
  • a normal mental function
  • a normal protein synthesis
  • for cell division

According to the German Society for Nutrition (DGE) and the European Food Safety Authority (EFSA), the reference value for the daily magnesium requirement is

  • Women at 300 mg
  • Men at 350 - 400 mg
  • pregnant women at 310 mg
  • Breastfeeding at 390 mg

The magnesium requirement can be increased in the case of stress or heavy sweating, e.g. due to physical work, ambitious sports or competitive sports.

In order to avoid a magnesium deficiency or to ensure that there is always enough magnesium in the body, it can be useful to take dietary supplements.

The three most common magnesium compounds in dietary supplements

When you buy magnesium supplements, you always get a magnesium compound, for example

  1. Magnesium citrate (magnesium bound to citrate, the salt of citric acid, organic)
  2. Magnesium carbonate (magnesium bound to carbonate, the salt of carbonic acid, inorganic)
  3. Magnesium oxide (magnesium bound to oxygen, inorganic)

Our organism can absorb magnesium from all these compounds, but it uses them at different rates and stores them for different lengths of time. Whether it is more advisable for you to take magnesium oxide, magnesium carbonate or magnesium citrate depends on your personal life situation.

Magnesium compound #1: tri-magnesium dicitrate

Magnesium citrate is present in our Vitamaze products in the form of trimagnesium dicitrate (3:2) as a high-quality magnesium compound with 16% pure magnesium.

Magnesium citrate is produced by combining magnesium and the salt of citric acid. Citric acid is an organic binding substance that is already naturally present in the body and can therefore be processed quickly.

The advantages: The organism absorbs citrates quickly and can therefore immediately supply itself with the essential mineral. Citrates have the highest bioavailability of all magnesium compounds, but they are only stored for a short time.

We recommend our Tri-Magnesium-Dicitrate especially to athletes who want normal muscle function and want to quickly replenish the magnesium excreted through sweating.

Magnesium compound #2: magnesium carbonate

Magnesium carbonate is an inorganic compound of magnesium and carbonate, the salt of carbonic acid and is found in many different natural sources, such as the Sango Sea Coral, but also in mineral water.

The advantages: The pure magnesium content is 28%. The carbonates remain longer in the gastrointestinal tract than citrates. This means that the magnesium is absorbed over a longer period of time. A depot effect develops over many hours.

Magnesium compound #3: magnesium oxide

Magnesium oxide is an inorganic compound in which magnesium is bound to oxygen. It contains 60 % pure magnesium and is therefore the "purest" of the compounds compared here.

Although the oxides are absorbed more slowly by the body, they are also stored for a longer period of time if taken regularly.

The advantages: If you take magnesium oxides regularly, the intracellular magnesium level rises. You thus build up a magnesium depot which your body can fall back on in case of (acute) magnesium requirements.

Oxides thus have a more constant and long-term effect than citrates, for example.

Vitamaze magnesium products in comparison 

 

Magnesium citrate

Magnesium³ complex

Content

180 vegan Capsules

180 vegan Capsules

Magnesium Form


Tri-Magnesium Dicitrate


Tri-Magnesium Dicitrate
Magnesium Oxide
Magnesium Carbonate

Capsules shell

vegan Capsules shell

vegane Capsules shell

Active ingredient quantity

120 mg elemental magnesium per capsule / 360 mg per daily dose

350 mg elemental magnesium per tablet / daily dose

Daily dose

3 Capsules

1 Tablet

Duration

2 months cure

6 months cure

Fast absorption

+++

++(+)

Continuous absorption & storage

+(+)

+++

Advantages

the magnesium compound that reaches the body the fastest

the special magnesium mix for fast and long-term absorption 

 

Buy Magnesium citrate

Buy Magnesium complex

(+++ very good, ++ good, + satisfactory, - less good)

 

So you see: not all magnesium is the same. It is worth taking a close look at the magnesium compounds contained in a food supplement. You are guaranteed to find the right product for you.

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