Magnesium is one of the most important minerals for the human body. It is involved in over 300 enzymatic reactions and regulates the nervous system, muscle function, sleep quality, and energy production. Despite this, over 70% of Europeans do not get enough from their diet. Modern lifestyle, stress, and processed foods deplete its reserves quickly — and symptoms are easily attributed to stress or burnout.
What is magnesium?
Magnesium is an essential mineral involved in ATP synthesis, regulation of GABA receptors, protein synthesis, and nerve impulse conduction. The body cannot produce it on its own — we must obtain it daily through food or supplements.
Insufficient intake is linked to fatigue, muscle cramps, difficulty falling asleep, anxiety, and impaired concentration. Many people attribute these to stress or burnout — without suspecting that the cause may be a single mineral.
Which form of magnesium should you choose?
Not all forms of magnesium are absorbed equally well. Cheap forms (oxide, carbonate) have a bioavailability of around 4% and often cause stomach discomfort. Chelated forms (bisglycinate, citrate, malate, taurate) are significantly more bioavailable, and each has a different primary purpose:
- Bisglycinate — highest bioavailability; ideal for sleep, stress, and the nervous system
- Citrate — fast-acting; particularly effective for muscle relaxation
- Malate — supports energy (ATP) production; suitable for fatigue
- Taurate — the most studied form for cardiovascular support
There are other forms, such as glycerophosphate and orotate. Available data does not consistently show that they outperform chelated forms in terms of effectiveness.
How to take magnesium?
The most important thing is regular daily intake according to the product instructions. The specific amount depends on the form and concentration of the product.
- Tablets/capsules: convenient for precise dosing without mixing
- Powder: practical for adding to water or a drink
- Shots: liquid formula for rapid absorption; ideal for an evening routine
Choose the form that you can take regularly according to the product instructions.
Who is magnesium suitable for?
Magnesium is suitable for most adults, but especially for:
- People with increased physical activity or athletes
- People under chronic stress
- People with disrupted sleep, muscle cramps, or anxiety
- Vegans and vegetarians who get less magnesium from their diet
- People with an unbalanced diet or fatigue
Explore available magnesium products
- Magnesium 4-Fold Complex – 60 Vegan Tablets — four forms of magnesium for complete coverage; 200 mg of elemental magnesium; 100% vegan, produced in Germany
- Magnesium 6x Complex + B6 – 120 Vegan Capsules — six forms with vitamin B6 for maximum bioavailability; 100% vegan, produced in Germany
- Magnesium Complex Shots PLUS+ – Orange — liquid formula for rapid absorption; ideal for an evening routine or after a workout
Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Keep out of reach of children.
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