Types of magnesium and its importance in human health: How does magnesium affect our body?

Magnesium is one of the most essential minerals in the human body. It is involved in more than 300 biological processes – from muscle and nerve activity to energy production and maintaining heart function. However, not all forms of magnesium are equally valuable – they differ in their absorption capacity and health effects.

What is magnesium and why is it important?

Magnesium is an essential nutrient that participates in many enzymatic reactions. These enzymes act as catalysts that promote chemical reactions in the body. When magnesium levels are too low, many body processes begin to function more slowly, and a person may experience symptoms such as cramps, chronic fatigue, and heart rhythm disturbances.

Forms of magnesium and their characteristics

Magnesium citrate

This form is often used to stimulate the digestive system because it has a strong laxative effect. It is relatively well absorbed, but can irritate the stomach and intestines, especially in people with sensitive digestive systems. Therefore, it is not suitable for daily use in the long term.

Magnesium oxide

This form is often used to temporarily relieve acid reflux or constipation, but it is very poorly absorbed, making it an ineffective option if the goal is to improve magnesium levels in the body.

Magnesium bisglycinate

This form of magnesium is considered one of the best – it is highly absorbable and does not cause digestive upset. It also helps with both physical and mental recovery, making it an excellent choice for long-term use.

Magnesium L-threonate

This form has a particular effect on brain function, improving memory and concentration. However, its effects on muscles, the nervous system, and physical recovery are limited, so it is not the most suitable if you need a general form of health support.

How does magnesium help the body?

1. Muscle activity and relaxation
Magnesium helps regulate muscle contraction and promotes relaxation, preventing cramps and reducing tension. It also balances the action of calcium in muscle cells, which is important for normal muscle function.

2. Stabilization of the nervous system and sleep quality
The mineral plays a key role in regulating neurotransmitters, especially GABA , helping to calm the nervous system. This reduces feelings of stress and anxiety and improves sleep.

3. Bone strength
Magnesium promotes the absorption of calcium into the bones and enhances the action of vitamin D. It is an important element in maintaining bone density and reducing the risk of osteoporosis.

4. Energy metabolism
Without magnesium, the efficient production of ATP (adenosine triphosphate) – the molecular energy carrier in cells – is impossible. Magnesium helps convert food into energy and supports protein synthesis.

5. Cardiovascular health
Magnesium helps maintain a regular heart rhythm and normal blood pressure. It relaxes blood vessel walls, promoting better blood circulation and reducing the risk of heart disease.

What are the signs of magnesium deficiency?

Low magnesium levels in the body can manifest as:

• muscle spasms or cramps,

• constant fatigue and weakness,

• heart rhythm disorders,

• difficulty sleeping,

• increased stress and anxiety levels,

• impaired bone health.

Such a deficiency often occurs due to poor nutrition, prolonged stress, or medication use.

How to ensure sufficient magnesium intake?

To maintain optimal magnesium levels in the body, it is recommended to consume green leafy vegetables, whole grains, nuts, seeds, and fish. However, due to modern lifestyles and diets, many people are also advised to take a magnesium supplement.

The best choice for daily use is magnesium bisglycinate – it provides high absorption and a wide range of beneficial effects on the body, while being gentle on the digestive system.

Conclusion
Magnesium is an essential mineral responsible for energy production, muscle and nerve function, bone strength, and heart health. To achieve the best health benefits, it is important to choose the right form of magnesium, such as magnesium bisglycinate, and ensure adequate intake through diet or supplementation .