Given the amount of cosmetic ingredients and active ingredients that we have at our disposal, selecting the ones that best suit our needs sometimes becomes a challenge. From collagen supplements to vitamin C through omega 3, zinc or multivitamin complexes, the offer that we can find on the market is increasing and, therefore, every time we hear about a new active ingredient, we quickly We consult the specialists. And this is the case of magnesium supplements, a mineral that, despite not being new, has multiple benefits that we were unaware of until now.
What is magnesium?
“It is, in short, a mineral that our body produces and helps regulate blood pressure, blood sugar levels, the nervous system or the formation of bone mass,” explains the Dr. Antonio Hernández Armenterosspecialist in Aesthetic and Anti-Aging Medicine. It is present in different foods such as bran, potatoes, legumes, nuts, dairy products or seeds, but also in cereals. However, certain pathologies, as well as a poor diet, can cause a lack of magnesium in the body. “Sometimes, different circumstances occur, such as age, that affect said production and mean that it is not in the appropriate proportion. Hence, faced with this magnesium deficiency, many people choose to proceed to ingest magnesium supplements,” adds the doctor.
However, lifestyle is another factor to take into account. “We should not take the lack of this essential and vital mineral for our body as a joke. If the magnesium deficiency dropped to zero, our body would stop functioning, since magnesium is involved in more than 300 reactions and bodily functions,” says the Dr. Álvaro Campillogeneral and digestive surgeon.
What types of magnesium exist?
In the same way that there are different collagen supplements, it is common to find magnesium supplements that adapt to the needs of each person. For this reason, the different types of supplements are differentiated by factors such as absorption, the purpose they pursue or the way they are provided to the body:
- Magnesium citrate: This type of magnesium has in its favor, as explained by Dr. Hernández Armenteros, that it is a rapidly absorbed mineral. “It is especially recommended to tackle acidity problems, to facilitate evacuation before a colonoscopy and even to regulate intestinal transit,” adds the specialist.
- magnesium chloride: Magnesium chloride is composed of two chloride ions and one magnesium ion, which allows said material to be absorbed by 12%. “Of course, this absorption capacity increases when it is used in the form of gel, cream or salts, so in this way it is beneficial for the skin, muscles, bones or nervous system,” says Hernández Armenteros.
- Magnesium bisglycinate: Unlike magnesium chloride, magnesium bisglycinate is composed of two glycine ions and one magnesium ion. In addition to being characterized by being a rapidly absorbed mineral, it is the perfect alternative for those who want to alleviate a magnesium deficiency. “With it you achieve everything from improving muscle function to bone health. But it also serves to increase the quality of sleep, reduce anxiety levels and even lose weight,” explains Dr. Hernández Armenteros.
However, there are also other types of magnesium, such as magnesium glycine, magnesium malaysian, magnesium threonate, and magnesium taurate, among others. As for formats, magnesium is available in multivitamin mineral supplements and other dietary supplements. “The presentations of magnesium in dietary supplements that are most easily absorbed by the body are magnesium nitrate, magnesium lactate and magnesium chloride,” they state from the National Institute of Health (NIH).
When is it best to take dietary magnesium supplements?
Although summer is the time when we are calmest, the fact that the days are longer and it gets dark later produces a change in our sleep, making it necessary to rebalance and reverse it in autumn. “On the other hand, going from a time of less activity and a certain disconnection from work, to the usual routine, means added stress to our body, with a greater risk of anxiety problems, insomnia…”, explains Dr. Campillo. But collagen supplements are also especially recommended during periods or activities such as breastfeeding, menopause and physical exercise. “Highly advisable in cases of cardiometabolic risk, osteoporosis, headaches, frequent migraines and autoimmune diseases,” adds Campillo.
The most recommended magnesium supplements
Solgar Magnesium with vitamin B6
Now 25% discount
Credit: Solgar
Solgar’s formula combines magnesium with vitamin B6 – two fundamental nutrients that provide different benefits for general well-being – to regulate hormonal activity, reduce tiredness and fatigue while contributing to adequate psychological function.
Belevels Triple Magnesium
Highly absorbed, Belevels magnesium complex contains magnesium bisglycinate, malate and n-acetyl taurinate to reduce fatigue and, at the same time, improve performance, both physical and mental. On the other hand, triple magnesium promotes a restful and deep sleep, while relaxing the muscles and the nervous system, making it the ideal option for those who suffer from insomnia or muscle pain.
KHOBO Magnesium + Vitamin B6
In addition to providing extra energy to combat tiredness and fatigue, the combination of magnesium and vitamin B6 improves mental and physical performance. A supplement indicated to improve general well-being that will also balance magnesium levels in the body for the proper functioning of the body.
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Nerea Calvo She is an expert in beauty and fashion. She is fascinated by discovering new active ingredients, as well as beauty treatments to care for skin and hair from an avant-garde and clinical approach. When it comes to fashion, she enjoys finding emerging brands with a strong differential value, defending the ‘less is more’ style and betting on quality and exclusivity.
Nerea graduated in Communication with a specialty in Corporate and Institutional Communication at the University of Deusto in San Sebastián. Later, she specialized with a master’s degree in Communication and Fashion at the European Institute of Design, where she acquired a global perspective on luxury and fashion.
He has been writing for COSMOPOLITAN for a year but has also collaborated with Harper’s Bazaar for three years. Furthermore, he combines his work in the editorial office with his communication agency boutique, where she manages the brand image and communication of different companies in the field of fashion, beauty and well-being.
