In the world of sports nutrition, it is very common to resort to nutritional supplements, because in many cases they are too much. There are nutritional supplements that are clearly effective, as they have a lot of scientific evidence. I mean nutritional supplements like caffeine or creatine.
On the other hand, there are other supplements that are less studied and less heard about. For example, we can talk about magnesium.
I’ve had a lot of people come into my nutritionist’s office recently and tell me they bought magnesium, without knowing what type it was or why it worked. There are those who use it to prevent muscle cramps, others to sleep better, and others to fatigue muscles…
I’m not saying that magnesium can’t help us with this, because it can have these benefits. But it is very important to know what type of magnesium we buy and what it will protect us from. Therefore, we will analyze all types of magnesium, but first we will see how much of this mineral we need.
What is magnesium and how much should I take?
Magnesium is a mineral that plays an essential role in the human body and performs a wide range of functions. Specifically, it carries out more than 300 biochemical reactions. It helps us in the area of muscles or bones, the immune system, the heart and blood vessels…
The amount required varies depending on several factors such as age, gender, diet… but in general we can recommend about 300-500 mg of magnesium per day.
We can get this amount from our diet through foods such as nuts, seeds, green leafy vegetables, legumes, and whole grains…
Apart from that, for those who have increased needs or find it difficult to reach recommendations based on food, we also find magnesium supplements.
Types of magnesium that we can find
As I told you, there are several types and it is very important to differentiate between them. Each one brings benefits or other, and not all will serve us in the same way depending on our needs.
1. Magnesium chloride
It is a type of magnesium that is highly bioavailable and easily absorbed by the body. It is commonly used to correct magnesium deficiency and to aid muscle function, bone health, and the nervous system.
It is this type that can help us reduce muscle cramps, which is why we tend to find it in gels and other sports supplements.
2. Magnesium citrate
It is also a type that is absorbed very easily. It is used to improve digestive health, relieve constipation and improve bowel regularity.
3. Grinding magnesium
This is a combination of the amino acid glycine with malic acid. It is the best absorbed of all types of magnesium, so it is used to enhance the absorption of this mineral, in addition to improving muscle function.
4. Magnesium trianoate
This is rarely used in sports nutrition, where it is commonly used to improve cardiovascular health and reduce the risk of cardiovascular disease, in addition to improving cognitive function.
5. Magnesium malate
This is also a combination of two elements, in this case magnesium with malic acid found in many fruits. The most common use is to reduce muscle fatigue and improve muscle function.
6. Magnesium oxide
This, although the least absorbed and least bioavailable, is the most common, and also the cheapest. It can also cause digestive side effects, so I wouldn’t recommend it for anything.
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