What is magnesium used for and what are its health benefits?

What can you expect from this content?

• Magnesium supplementation helps meet essential needs when the diet does not provide enough.

• It supports key functions such as energy production, bone health, and the nervous system.

• There are different forms of magnesium (glycinate, malate, citrate), each useful depending on your specific needs.

• The dosage and timing of intake influence the results; the effects are usually noticeable after several days of consistent use.

What is magnesium used for and why is it important for your body?

Magnesium is a fundamental mineral for the body's balance. It participates in essential functions such as energy production, muscle and nerve function, and bone maintenance.

Main functions in the body

• It contributes to the normal functioning of the muscles

• It participates in energy metabolism

• It is involved in protein synthesis

• It supports the functioning of the nervous system

Benefits of magnesium supplementation for your health

Magnesium in supplement form helps meet daily requirements when diet alone is insufficient. Depending on the specific form, it may be more suitable for certain effects.

Muscles and mobility

It helps maintain normal muscle function, especially in active or elderly people.

Nervous system and emotional balance

It contributes to normal psychological function by acting on the nervous response.

Bones and bone health

It is an important component in the bone structure, as it helps to maintain it.

Energy production and fatigue

It supports normal energy metabolism and helps reduce tiredness and fatigue.

How to choose a magnesium supplement according to your needs

Magnesium glycinate, malate, and citrate: differences and uses

• Magnesium glycinate : has a high absorption rate because it is an organic magnesium bound to the amino acid glycine. It is recommended for maintaining the nervous system and psychological function. Suitable for people with sensitive digestive systems.

• Magnesium malate : linked to cellular energy production and muscle recovery. Recommended when fatigue is present or after physical activity.

• Magnesium citrate : acts gently and quickly. For people who want to regulate their digestive system by participating in protein synthesis. It also provides energy and may be suitable for those with some digestive sensitivity.

Practical guide: how to take magnesium food supplements correctly

When to take it

In the morning if you're looking for energy, or at night if the goal is to improve tiredness.

How much to take depending on each case

The dosage may vary between 200 and 400 mg per day, depending on age, health status, or the form of the dietary supplement. Always consult the label or a healthcare professional.

When do the effects start to be noticeable?

In general, the benefits can be felt between several days and a few weeks, depending on consistency and the type of supplement chosen.

What does magnesium supplementation provide and how to choose the best one for you

Magnesium is an essential nutrient for functions ranging from energy to emotional balance. If you're experiencing tiredness, fatigue, need an extra boost of energy, or muscle support, your body may need some help .

In At Mabonatur you can find different options of food supplements according to your needs: glycinate for everyday use, malate to recover energy and citrate to improve tiredness.

Reference sources

• National Institutes of Health
• Scientific Opinion on the substantiation of health claims related to magnesium - efsa