By Dionysis Adonidos Panos

Magnesium is perhaps the most underestimated metal in our daily lives – and definitely one of the most misunderstood. Another takes it to sleep, another for cramps, another for the gut … and in the end no one is sure if he makes the right choice.

The truth is that there is no magnesium for everyone. There are different forms, and each serves different needs. If you’ve got a formulation because “someone suggested to me”, there is a serious chance that you will do nothing.

Time to clear the landscape – without exaggeration and no confusion.

1. If you have anxiety, overheating or insomnia: magnesium bisglycinate (bisglycinate)

The gentle and most anxiolytic form of magnesium. It is associated with the amino acid glycine and has a sedative effect on the nervous system.

  • It does not affect the intestine (does not cause diarrhea).
  • Suitable for daily use, even in sensitive organisms.

Ideally it fits those who find it difficult to relax or sleep but do not want to get something heavy or hypnotic.

2. If you have muscle cramps or neurological hypertension: Taurate Magnesium (Taurate)

This form of magnesium is combined with taurine and helps to regulate neuromuscular function and heart calm.

  • It reduces muscle tension and helps prevent convulsions.
  • Useful to those who work out or have night cramps.

Taurine has a calming effect without bringing drowsiness, which makes it suitable for daily use.

3. If you have constipation: Magnesium Citrate (Citrate)

It is a form that increases bowel motility and can help in cases of occasional constipation.

  • It works quickly, but it can cause light diarrhea or bloating in sensitive individuals.
  • It is not ideal for everyday use in people without problems with the gut.

If used occasionally, it can enhance the detoxifying function of the body.

4. If you have migraines, Brain Fog or PMS: L-Thonate Magnesium (L-Threonate)

This sophisticated form of magnesium passes the blood -brain barrier and reaches the brain, positively affecting neurological function.

  • Useful in people with headaches, concentration disorders or mood swings.
  • It does not affect the intestine and is suitable for long -term download.

If you feel that your brain is “crawling” or you can’t concentrate, this may be the right choice.

5. If you are pregnant or breastfeeding: magnesium bisglycinate

Pregnancy and breastfeeding increase magnesium needs, but require safe and well tolerated forms. Discocrycinry is ideal because:

  • It is effectively absorbed.
  • Does not affect the intestine.
  • It supports sleep, mood and muscle tissues without side effects.

In any case, supplements during pregnancy must be done under the guidance of the treating physician.

Which one to avoid?

If your formulation only writes “Magnesium 400mg” without mentioning its form, it is more likely to contain the cheapest and less absorbable version. Low quality anonymous formulations rarely offer the benefits you expect.

If you do not see any difference at your disposal, in your sleep or body, it is more likely that the magnesium is not to blame – the wrong magnesium is to blame.

How much is enough?

The safe dose for most adults ranges from 200 to 400 mg of elemental magnesium per day. If you get other multivitamins or supplements, the total number should be calculated.

It is always suggested that you start from a lower dosage and adapt it according to your body’s response. In cases of kidney disease, magnesium is only taken with medical monitoring.

Conclusion

Magnesium is not a panacea, but it can make a huge difference when used correctly. Not all the formulations – not all forms. But if you choose what your body really needs, then you will not be late to understand it. In your energy, in your sleep, in your peace. And above all, without any side effects.

* Dionysios – Adonis Panos is a clinical nutritionist – physiopathic