Magnesium is an essential mineral for energy, nerve, and muscle balance. However, not all dietary supplements are the same. Depending on the "carrier" the magnesium is combined with, its effects change drastically.
- Glycinate or bisglycinate: key to the proper functioning of the nervous system.
- Citrate: the best ally for digestive functions and energy.
- Malate: ideal for energy and muscle function.
Choosing the right one is key to noticing real results in your well-being.
Why is magnesium important for your health?
Magnesium participates in hundreds of biochemical reactions within the body. It affects muscle, nerve, and digestive function, while also helping to maintain energy levels.
Main functions of magnesium* in the body
- It contributes to muscle and nerve function
- It promotes energy production
- It contributes to bone and dental maintenance
- It helps with electrolyte balance and metabolism
- It contributes to protein synthesis
Magnesium deficiency
- Tiredness and fatigue
- Difficulty resting
- Muscle cramps or tension
- Digestive problems
What type of magnesium is best according to your needs?
Each form of magnesium has different properties. Depending on what you're trying to improve, you should choose the most appropriate one.
| Guy | Tolerance/practical use | Typical main benefit | Recommended |
| Bisglycinate / Glycinate | High tolerance, good absorption | Nervous system | Late afternoon/evening |
| Malato | Good tolerance | Energy, fatigue, muscle support | Morning / midday |
| Citrate | Intermediate tolerance | Metabolism, protein synthesis | Evening |
Magnesium for the nervous system and quality rest
Magnesium glycinate or bisglycinate is the best option for times of mental stress. It promotes relaxation of the nervous system without causing daytime drowsiness, and aids rest thanks to its action on the nervous system.
Magnesium contributes to the normal functioning of the nervous system.
Magnesium to improve digestion
Magnesium citrate supports digestive function by promoting normal protein synthesis. It can be used in cases of slow digestion or occasional irregularity.
Magnesium contributes to normal protein synthesis.
Magnesium contributes to electrolyte balance and metabolism.
Magnesium for energy and physical performance
Magnesium malate contributes to cellular energy production. It is commonly used by active people or those undergoing physical recovery.
Magnesium contributes to normal muscle function.
Magnesium helps reduce tiredness and fatigue.
Comparison of available magnesium types
Magnesium Glycinate or Bisglycinate / 100% Organic Magnesium
Magnesium glycinate or bisglycinate is a type of magnesium with 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 / 100% Organic Magnesium
Magnesium malate is bound to malic acid, a naturally occurring compound involved in energy production. It is well-tolerated and easily absorbed and utilized by the body. Suitable for individuals with demanding muscle requirements and those experiencing low energy levels.
Magnesium Citrate / 100% Organic Magnesium
Magnesium citrate is suitable for people who want to regulate their digestive system because it participates in protein synthesis. It also provides energy and may be beneficial for those with some digestive sensitivities.
Which magnesium would you choose for yourself?
- If you're looking to support relaxation and a rest routine: choose bisglycinate .
- If you want extra energy or muscle support: go for malate .
- If you prioritize digestive comfort and a more "intestinal" option: citrate is usually the most chosen.
Practical tip: everyone's body responds differently. Sometimes, combining two types (for example, malate in the morning and bisglycinate at night) works very well depending on your goals and tolerance.
At Mabonatur we can advise you on dosage and format according to your case.
If you are taking medication, are pregnant, or have a medical condition, consult your doctor or healthcare professional first.
Frequently asked questions about the types of magnesium
Is it safe to take magnesium every day?
Yes, but always respecting the dosage recommended on the packaging or as indicated by a healthcare professional. Never exceed the indicated dose.
What is the best time to take magnesium?
It depends on the type and the desired effect. To improve sleep, it's usually taken at night. For energy or digestion, it can be taken in the morning or after meals.
Warnings:
- Food supplements should not be used as a substitute for a balanced and varied diet and a healthy lifestyle.
- Keep the product out of reach of children.
- If you are pregnant, breastfeeding, undergoing medical treatment, or suffering from any illness, consult your specialist before taking this product.
- If you believe this product is causing you an adverse reaction, stop taking it immediately and consult your doctor.
- If you take MABONATUR pure magnesium citrate, you should be aware that excessive consumption may produce laxative effects.
Reference sources
- The Effect of Magnesium Deficiency on Neurological Disorders: A Narrative Review Article
- Comparison of Marine Magnesium salts (Oxide, Citrate, Bisglycinate, and Citrate Malate) Absorption and their Activity on Inflammatory Response and Oxidative Stress
- National Library of Medicine
- National Library of Medicine - an update on magnesium and bone health
